Fruity Cashew Quinoa
Fruity Cashew Quinoa
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5 20 min. min.
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Post-workout ���� Meal
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Preparation ���� Time
Cooking Time
Nutritional Information (per serving)
large
small
580.2
290.1
Fat (g) 20.1 Saturated (g) 3.2 Monounsaturated (g) 9.5 Polyunsaturated (g) 4.7 omega-3 (g) 0.1 omega-6 (g) 4.5
10.1 1.6 4.7 2.3 0.1 2.3
Carbohydrates (g) fiber (g) sugars (g)
82.0 9.0 11.8
41.0 4.5 5.9
Protein (g)
17.8
8.9
Calories (k/cal)
Quinoa has earned the title of super-grain for its low glycemic index, high fiber and complete protein content, rich vitamin and mineral profile, and gluten-free composition. In fact, quinoa is such a super-food that it’s been heavily researched for use in long-duration manned spaceflights by NASA. Even if you’re not going to the moon, you’ll appreciate this out-ofthis-world quinoa recipe – complete with fruits and nuts. Instructions Rinse quinoa in a fine strainer and drain. Bring veggie broth or water to a boil in a medium-sized pot and then add the
Quinoa
½ cup
Vegetable broth
1 cup
Apple (core removed, small diced) ¼ Orange (peeled with outer and central white membrane removed, chopped) ¼ Raw cashews (chopped)
¼ cup
Fresh cilantro (chopped)
1 tbsp
rinsed quinoa. Cover with a tight-fitting lid and reduce heat to low. Simmer for 10 minutes and then add the apple, orange and cashews. Remove from heat and let it sit for another 10 minutes with the lid on. Add the cilantro, stir all the ingredients together and serve. Serves 1 large or 2 small.
Variations and Options For a great post-workout meal, serve with Fruity Chicken Skewers (pg.116). For a little variety, substitute cilantro with mint for a burst of refreshing flavor.
208 Gourmet Nutrition – Accompaniments
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5 20 min. min.
�� ������������
Post-workout ���� Meal
����������� ����
�������
Preparation ���� Time
Cooking Time
Nutritional Information (per serving)
large
small
580.2
290.1
Fat (g) 20.1 Saturated (g) 3.2 Monounsaturated (g) 9.5 Polyunsaturated (g) 4.7 omega-3 (g) 0.1 omega-6 (g) 4.5
10.1 1.6 4.7 2.3 0.1 2.3
Carbohydrates (g) fiber (g) sugars (g)
82.0 9.0 11.8
41.0 4.5 5.9
Protein (g)
17.8
8.9
Calories (k/cal)
Quinoa has earned the title of super-grain for its low glycemic index, high fiber and complete protein content, rich vitamin and mineral profile, and gluten-free composition. In fact, quinoa is such a super-food that it’s been heavily researched for use in long-duration manned spaceflights by NASA. Even if you’re not going to the moon, you’ll appreciate this out-ofthis-world quinoa recipe – complete with fruits and nuts. Instructions Rinse quinoa in a fine strainer and drain. Bring veggie broth or water to a boil in a medium-sized pot and then add the
Quinoa
½ cup
Vegetable broth
1 cup
Apple (core removed, small diced) ¼ Orange (peeled with outer and central white membrane removed, chopped) ¼ Raw cashews (chopped)
¼ cup
Fresh cilantro (chopped)
1 tbsp
rinsed quinoa. Cover with a tight-fitting lid and reduce heat to low. Simmer for 10 minutes and then add the apple, orange and cashews. Remove from heat and let it sit for another 10 minutes with the lid on. Add the cilantro, stir all the ingredients together and serve. Serves 1 large or 2 small.
Variations and Options For a great post-workout meal, serve with Fruity Chicken Skewers (pg.116). For a little variety, substitute cilantro with mint for a burst of refreshing flavor.
208 Gourmet Nutrition – Accompaniments
