Quinoa with Balsamic Vinegar

The first time I heard of Quinoa, I avoided it because I thought it would be complicated to make.  I could not have been more wrong!  If you have never made quinoa it is very similar to making rice.  You simply heat 2 cups of water to 1 cup of Quinoa until boiling.  Once the quinoa begins to boil, turn the burner to low and cover.  Let simmer for 20 minutes.  Viola!  There are so many different ways to make quinoa, not to mention the incredible health benefits!  Here is a delicious quinoa recipe that is not only easy to make, but offers many health benefits.

Ingredients
1 cup Quinoa
1 can kidney beans, no sugar
1/4 cup Feta cheese
1/4 cup balsamic vinegar
4 garlic cloves, minced
2 tsp. chia seeds
1/2 tsp. sea salt
1/4 tsp. pepper
1/8 tsp. cayenne

• Cook quinoa according to package
• Meanwhile soak chia seeds in balsamic vinegar for approximately 10 minutes so they gelatinize.
• Mix all ingredients together.  Can be served warm or chilled.  

Quinoa with Balsamic Vinegar

Quinoa: Quinoa is high in anti-inflammatory phytonutrients and minerals such as manganese and magnesium.  The anti-inflammatory properties in quinoa make it beneficial in disease treatment and prevention.  Quinoa is a complete source of protein containing all nine essential amino acids.

Kidney Beans:  Kidney beans are an excellent source of folate and fiber which may help move toxins out of your body.  It has been suggested that diets high in fiber help prevent toxins from being discharged through the skin.  Kidney beans are also an excellent antioxidant which helps boost the immune system.   Kidney beans have also been known to reduce chronic inflammation.

Balsamic Vinegar:  Balsamic vinegar contains antioxidants which help restore damage caused by free radicals as well as help boost the immune system.  Balsamic vinegar also helps regulate blood sugar levels.  

Garlic: Garlic is another superfood that lowers blood pressure, blood cholesterol and blood sugar.  Garlic also protects the liver and contains anti-tumor properties.  It has the ability of boosting the lymphatic system which functions as a defense in the immune system.  Garlic also reduces joint swelling and inflammation.

Chia Seeds:  Chia seeds are loaded with Omega-3 fatty acids.  Omega-3 fatty acids act as an anti-inflammatory and may help reduce the risk of several diseases.  Chia seeds are also a great source of protein and help stabilize blood glucose levels.  They are rich in antioxidants that help protect our bodies from free radicals.  

Spinach and Quinoa Scramble

On the weekends, I thoroughly enjoy cooking breakfast and sitting outside on my patio while drinking my morning green tea.  It is a perfect way to start my morning.  Here is a spinach, mushroom and quinoa scramble that I made over the weekend.

Ingredients
1/2 cup cooked quinoa
3 eggs
2 tbsp. extra virgin olive oil
1 cup spinach
1 bell pepper (any color), chopped
1/2 cup Portobello mushrooms
2 garlic cloves, minced
1 tsp. basil
1 tsp. garlic salt
1 tsp. pepper

• Cook quinoa according to package.
• In a skillet, add olive oil, garlic, bell pepper, and mushrooms and cook on medium heat until tender.  Meanwhile, in a separate bowl mix together eggs, spinach, quinoa, basil, garlic salt and pepper.  
• Combine all ingredients and cook in skillet until eggs are omelet style and cooked thoroughly.  

Quinoa: Quinoa is high in anti-inflammatory phytonutrients and minerals such as manganese and magnesium.  The anti-inflammatory properties in quinoa make it beneficial in disease treatment and prevention.  Quinoa is a complete source of protein containing all nine essential amino acids.

Eggs:  In moderation, eggs are a great source of protein.  They contain vitamins such as vitamin A and a B-complex vitamin called choline which had anti-inflammatory properties.  Stick with organic eggs.  

Extra Virgin Olive Oil:  Extra virgin olive oils have a phytonutrient called oleocanthal.  Studies have shown this natural phenolic compound reduces inflammation.  Extra virgin olive oils are also rich in antioxidants.

Spinach:  Spinach contains flavonoids which have anti-inflammatory properties as well as anti-cancerous properties.  Spinach is also a good source of Omega-3 fatty acids and vitamins such as A, K, magnesium, folate and potassium to name a few.  

Bell Peppers: Bell peppers contain capsaicin which have antibacterial properties.  Bell peppers are also loaded with antioxidants such as vitamin C which helps boost the immune system and helps remove free radicals from the body.  

Portobello Mushrooms:  Mushrooms are a good source of fiber which help control blood insulin levels.  Mushrooms contain a high concentration of ergothioneine which is an anti-inflammatory.  

Garlic: Garlic is another superfood that lowers blood pressure, blood cholesterol and blood sugar.  Garlic also protects the liver and contains anti-tumor properties.  It has the ability of boosting the lymphatic system which functions as a defense in the immune system.  Garlic also reduces joint swelling and inflammation.

Basil:  Basil is known to reduce inflammation and swelling.  It contains an oil eugenol which are known to have anti-inflammatory properties.  Basil is also rich in antioxidants which help support the immune system.

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Quinoa with Greek Vinaigrette

I believe that one of the triggers for Hidradenitis Suppurativa are toxins that we put into our bodies.  Consuming foods and drinks that are toxic can cause a plethora of diseases.  Feeding our bodies with healthy nutrients is a good way to begin the detoxification process.  I will be doing a post in the near future on foods that help eliminate toxins from our body such as cucumber and broccoli (in the recipe below).  In the meantime, here is a healthy quinoa recipe for you to enjoy!

On Saturday, I posted a Greek Vinaigrette Dressing.  This recipe uses the same Greek vinaigrette dressing.  This weekend we took this side over to our friend's house for a barbecue.  My friend's hubby loves this stuff!

Ingredients

1 cup Quinoa

1 red bell pepper, chopped

1 head of broccoli, florets

1 cucumber, chopped

1/2 cup Greek vinaigrette dressing

Greek Vinaigrette Dressing

1 cup red wine vinegar
3/4 cup extra virgin olive oil
2 tsp. basil
2 tsp. garlic powder
2 tsp. onion powder
1 1/2 tsp. black pepper
1 tsp. oregano
1 tsp. sea salt
Juice from 1/2 lemon

• Prepare quinoa according to package.  Combine all ingredients and Greek vinaigrette dressing.  Mix well and refrigerate for at least 2 hours.  Enjoy! 

Quinoa: Quinoa is high in anti-inflammatory phytonutrients and minerals such as manganese and magnesium.  The anti-inflammatory properties in quinoa make it beneficial in disease treatment and prevention.  Quinoa is a complete source of protein containing all nine essential amino acids.

Red Bell Pepper:  Red bell peppers are high in antioxidants which help boost the immune system, as well as supporting tissue health.  It is suggested that eating a diet high in antioxidants will help reduce inflammation.  Red bell peppers also contain carotenoids which help support the immune system.

Broccoli: Broccoli contains phytonutrients known as glucosinolates which helps the body detox.  Broccoli is also rich in a flavonoid called kaempferol which has anti-inflammatory properties.  

Cucumber:  Cucumbers are made up majority of water which helps keep the body hydrated as well as helping us remove toxins.  Cucumbers are a good source of vitamins (with the skin on) such as vitamins A, B and C which helps boost the immune system.  

Greek Vinaigrette Dressing

Red Wine Vinegar:  Red wine vinegar may help balance your blood insulin levels.  Red wine vinegar also assists with digestion allowing your body to absorb vitamins and minerals.  It is also known to help with inflammation.  

Extra Virgin Olive Oil:  Extra virgin olive oils have a phytonutrient called oleocanthal.  Studies have shown this natural phenolic compound reduces inflammation.  Extra virgin olive oils are also rich in antioxidants.

Basil:  Basil is known to reduce inflammation and swelling.  It contains an oil eugenol which are known to have anti-inflammatory properties.  Basil is also rich in antioxidants which help support the immune system.

Oregano: Oregano contains rosmarinic which is an antioxidant.  Oregano is also a good source of fiber, vitamins such as vitamin K and minerals such as manganese.

Lemon: Lemons are known to remove toxins from the body.  They help cleanse the kidneys and the digestive system.  They also strengthen the immune system which helps fight many illnesses.

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Black Bean and Corn Quinoa Salad

Through research I have found that food is a very significant way to reduce inflammation.  Eliminating certain foods from our diet is a powerful way to begin the healing process.  A couple of days ago I made a post about some of my struggles.  When I was first diagnosed with HS, I remember almost fearing when someone would ask us over for dinner.  I wasn't sure if I would be able to eat the food that they were preparing and I was too embarassed to explain why.  I would always bring a little snack for me just in case.  Now that my family and friends are all very aware of my food sensitivities, I found it much easier to prepare my own dish that everyone can share.  Here is one of my favorites.  I love this dish because a little goes a long way.

Important:  It is very important to pay attention to what you are eating because certain foods may affect individuals differently.  For example, I do not have any problem eating corn.  It does not trigger an inflammatory response; however, according to some it could have an inflammatory response.

Nightshades also can cause a problem for certain individuals.  If you are sensitive to nightshades, do not add the tomatoes or red bell pepper.

Ingredients
1 cup Quinoa
1 can black beans, drained (no sugar)      
1 can corn, drained (no sugar)
1/2 red onion, chopped
1 red bell pepper, chopped
1/2 cup parsley, chopped
2 tbsp. red wine vinegar
4 tbsp. extra virgin olive oil
3 cloves garlic, minced
1 tbsp. basil
1 tsp. sea salt
1 tsp. pepper
1 can original Rotel tomatoes, drained (or diced tomatoes)

• Cook quinoa according to package.  Meanwhile, add a splash of olive, garlic and red onion to a skillet on medium heat.  Cook for approximately 2-3 minutes.  Drain black beans and corn, rinse thoroughly with water.  Add black beans, corn, red pepper, parsley, tomatoes, basil and garlic mixture to a large bowl.  Once quinoa is cooked, add to bowl with black bean mixture.  Top with red wine vinegar, olive oil, salt and pepper.  Mix well and refrigerate for at least 2 hours prior to serving. 

Quinoa: Quinoa is high in anti-inflammatory phytonutrients and minerals such as manganese and magnesium.  The anti-inflammatory properties in quinoa make it beneficial in disease treatment and prevention.  Quinoa is a complete source of protein containing all nine essential amino acids.

Black Beans: Insulin and glucose levels are linked to inflammation.  Black beans are said to regulate blood sugar levels.  Black beans are also high in antioxidants which help remove free radicals from the bloodstream.

Corn:  Corn is rich in phytonutrients, specifically carotenoids.  Carotenoids have antioxidant behaviors which help support the immune system.  Corn is loaded with nutrients and fiber which helps control blood insulin levels and aids in digestion.

Red Onion:  Red onions contain quercetin which has powerful antioxidants.  Quercetin is known to act like an anti-inflammatory by releasing histamine in the body.  Onions also contain chromium which help control the blood insulin levels.

Red Bell Pepper:  Red bell peppers are high in antioxidants which help boost the immune system, as well as supporting tissue health.  It is suggested that eating a diet high in antioxidants will help reduce inflammation.  Red bell peppers also contain carotenoids which help support the immune system.

Parsley:  Parsley has anti-inflammatory properties and I consider it a 'superfood'!  Please see my 'Parsley Tea' post for more health benefits.

Extra Virgin Olive Oil:  Extra virgin olive oils have a phytonutrient called oleocanthal.  Studies have shown this natural phenolic compound reduces inflammation.  Extra virgin olive oils are also rich in antioxidants. 

Garlic: Garlic is another superfood that lowers blood pressure, blood cholesterol and blood sugar.  Garlic also protects the liver and contains anti-tumor properties.  It has the ability of boosting the lymphatic system which functions as a defense in the immune system.  Garlic also reduces joint swelling and inflammation.

Basil:  Basil is known to reduce inflammation and swelling.  It contains an oil eugenol which are known to have anti-inflammatory properties.  Basil is also rich in antioxidants which help support the immune system.

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