Warm Quinoa, Spinach, Tomato And Feta Salad…

In this blog, I wanted to share my recipe for some warm quinoa, spinach, tomato and feta salad. It is easy to make and a favorite of mine. This recipe includes some healthy vegetables and spices, which promote vitality and contain some anti-inflammatory properties. It also includes avocados, which have feel good-fats your body needs to move and function properly. In addition, it includes the ancient grain, quinoa, which is considered a super-food. Quinoa not only has a number of healthful vitamins, but includes a healthy dose of fiber and is rich in protein, which helps sustain energy. If you are looking to plan a meal, you might want to give this recipe a try. It is easy to prepare, wholesome and delicious.

Warm Quinoa, Spinach, Tomato & Feta Salad

Warm quinoa spinach tomato and feta salad

  • 1/2 cup cooked quinoa
  • 1 or 2  large handfuls fresh spinach
  • 1 small red onion chopped
  • 6-8 cherry tomatoes halved
  • 1 clove garlic crushed
  • 1 handful feta cheese crumbles (1/8 cup feta cheese, approximately)
  • 1/2 avocado cut in to pieces
  • cajun seasoning
  • tumeric
  • soy sauce or coconut aminos

Coat the bottom of a large frying pan with olive oil.

olive oil

Add the spinach, onion, and garlic. Stir on medium heat, until the onion begins to brown and the spinach is slightly wilted. Sprinkle the top with the turmeric and Cajun seasoning. Stir in the quinoa with the warm with the vegetables. Add the tomatoes and stir, until they are just warm. Spoon the salad on a plate. Add the feta cheese and avocado pieces on the top of the salad. Sprinkle with a little coconut aminos or soy sauce, if desired and serve warm.

Note: You may also add black beans, chick peas, or another vegetable to the mix to make it your own.

Enjoy!

Barb

P.S. You can find this recipe, as well as other healthy recipes in my new book, Wholey Cow A Simple Guide To Eating And Living, which is available on Amazon.

5 Summertime Slimming Foods

Awe summertime!

There’s so much to enjoy! One of the things I look forward to in the summer is the fresh produce and what better way to enjoy a beautiful day than eating some summertime slimming food like watermelon! It’s juicy, delicious and refreshing and who doesn’t like a little watermelon juice running down their face in the summer?

eating watermelon

Watermelon is not the only refreshing food plentiful in the summer either, which is a good thing. Garden fresh vegetables are always plentiful, whether you grow your own, find them at a farmers market, or buy some locally grown produce at the grocery store. Some people get fresh vegetables weekly from a Community Supported Agriculture group (CSA). If you’re not familiar with CSAs, they are groups made up of farmers in a particular area who work directly with consumers to buy their crops. These farmers typically offer a number of “crop shares” to people in their local community. I talk a little about CSA memberships and how they work in my new book, Wholey Cow A Simple Guide To Eating And Living. If you are interested, you can find it on Amazon.

In this blog, I thought I would share a few summertime slimming foods with you. Let’s take a look…

5 Summertime Slimming Foods:

  1. Watermelon—
    watermelon
    Watermelon is not only refreshing, it is high in vitamins, including vitamin A and C. Watermelons are also rich in antioxidants including lypocene, which helps your body fight free radicals. As their name implies, watermelons contain a lot of water which can help detoxify your body and help you to stay hydrated. Watermelons have some other healthful benefits, as well. They are known to help lower blood pressure, help reduce insulin resistance and help with sore muscles. Watermelons are plentiful and easy to grow. Some people grow their own in their gardens, but most people like to grab one from the grocery store or farmers market to take with to a BBQ, family picnic, or enjoy at the lake. Make sure you grab one of your own to indulge in some of the health benefits it provides.
  2. Cucumbers—
    cucumbers
    Cucumbers are another summertime slimming food and are loaded with water. In fact, they are made up of 90% water, yet they also offer some valuable healthful properties. Cucumbers are rich in vitamins, antioxidants and have anti-inflammatory properties that benefit the body. Cucumbers contain vitamins, C, K and B5, which helps provide energy for your body. They also contain manganese, which helps build healthy bones, as well as potassium and magnesium, which are good for your heart health. Many people enjoy cucumbers in salads, or like to eat them alone. Gardeners often like to can them to enjoy pickles in the fall and winter months. Cucumbers can also be added to water to help hydrate and detoxify your body. They can also be added to green juice, or smoothies for an added boost of nutrients.
  3. Carrots—
    carrots
    Carrots are not only sweet and crunchy, they are another slimming vegetable that packs some powerful nutrients. Carrots are loaded with vitamin A, which is good for you eye health. They are rich in beta carotene and helps protect you from macular degeneration and cataracts. They also have other health benefits including helping to prevent cancer, especially lung and breast cancer. They also help slow down the aging process and promote healthy skin. Make sure you eat plenty of this vegetable for vitality and both eye and skin health. Who doesn’t want healthy eyes and less wrinkles? Carrots also help detoxify the body and contain fiber that helps with your digestive process. Make sure you snack on plenty of this crunchy vegetable.
  4. Tomatoes—
    tomatoes
    Tomatoes are another slimming food that are bountiful in the summer. Many people grow their own tomato plants in the garden, or have a potted plant for the patio or deck and why not? They are easy to grow, tasty and have many nutritional benefits. Tomatoes are an excellent source of vitamin C. They also contain vitamin A, E, B6 and K. They are also a good source of potassium and fiber and can help boost your metabolism. Tomatoes are also good for eye sight and skin health. They also help detoxify the body and help reduce inflammation. Tomatoes help reduce cholesterol and improve heart health. Whether you grow your own, or purchase tomatoes at the grocery store, make sure you add this vegetable to your diet for its many healthful properties. Tomatoes can be eaten alone, sliced on salads or sandwiches, or added to pasta. They can also be added to stir fries, rice and more.
  5. Peppers—
    peppers

Peppers are another summertime slimming food that packs a punch when it comes to your health. Peppers contain a host of vitamins and help your immune system. Peppers contain plenty of vitamin C, E and B6. They also contain phytochemcials and antioxidants, which help protect your body. Peppers have a number of health benefits including helping with eye health and anemia. If you have an iron deficiency, make sure you add some peppers to your diet. They contain a decent amount of iron, which can help keep your energy up.  Peppers are low in calories and are great for dipping. You can add them to salads, rice, spaghetti, and more. Peppers come in a variety of colors, shapes and sizes and are part of the chili pepper family. Although some peppers are hot, you can find varieties that are medium to mild in flavor. Make sure you add this sweet vegetable to your diet for its many healthful properties.

Thanks for reading!

Barb

Source:
¹Gary. “25 Science-Backed Health Benefits of Watermelon (#11 Is Impressive).” Well-Being Secrets, 24 Jan. 2017, www.well-beingsecrets.com/health-benefits-of-watermelon/.
²“What Are Cucumbers Good For?” Mercola.com, foodfacts.mercola.com/cucumber.html.

³“10 Benefits of Carrots: The Crunchy Powerfood.” 10 Benefits Of Carrots | Care2 Healthy Living, www.care2.com/greenliving/10-benefits-of-carrots.html.

Healthy Breakfast—Spinach, Tomato & Sausage Frittata

Did you know that breakfast is thought to be the most important meal of the day, according to some nutrition experts? That’s why it is important to eat a healthy breakfast. After a long night’s sleep, your body needs nutrients to give you energy to get you going, whether you are heading out the door to work, to the gym, on a walk, or something else. In my new book, Wholey Cow A Simple Guide To Eating And Living, I talk a little bit about how you can take charge of how you eat and make conscious choices about what you eat and when you eat. Eating a good, healthy breakfast is a simple way to get started.

In this blog, I wanted to share a healthy breakfast recipe I made over the weekend. I had some friends up at the lake and we decided to try something new. This particular recipe was great and easy to prepare. It included some wholesome, healthy ingredients too, including spinach, tomatoes and fresh chives, which I got out of my garden. It is always good to get a dose of morning greens and a few veggies to kick-start your day! If you are looking for something tasty and easy to prepare for breakfast, you might want to give this recipe a try.

Healthy Breakfast—Spinach, Tomato & Sausage Frittata

Spinach Tomato & Sausage Frittata
Spinach Tomato & Sausage Frittata

10 large eggs
1/3 cup Parmesan cheese
1/4 cup milk
1/4 tsp. salt
1/4 tsp. pepper
1 package Italian sausage or turkey sausage
4 cups spinach (You can also use kale, or arugula)
Handful cherry tomatoes (sliced in half)
2 Tbsp. fresh chives, or 1 small red onion

Directions:
In a large bowl, lightly whisk together the eggs, cheese, milk salt and pepper. Set the mixture aside.

In a frying pan, brown the the Italian sausage over medium heat. Stir to break up the meat and cook until slightly crisp. Add the spinach and chives and stir until the spinach is slightly wilted. Remove from heat. Drain off any excess fat from the meat mixture. Set the pan aside.

Spray the bottom of a 9″ pie plate with cooking spray. I used an olive oil spray. Pour the meat mixture in the pie plate. Pour the egg mixture over the top of the meat. Top with the cut cherry tomatoes. Place the pie plate in the oven and bake for 25-30 minutes. Let cool for about 5 minutes or so and then run a paring knife around the inside edges to release the frittata. Cut into wedges and serve warm. You can serve it alone, or with some avocado slices or fresh fruit.

Spinach Tomato & Sausage Frittata
Spinach Tomato & Sausage Frittata

Enjoy!

Barb