Skinny Quinoa Veggie Fried Rice

Archives for April 2016

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If you love Chinese take-out but want a a healthier option this recipe is just for you!

Quinoa is a much better option than white sticky rice and MSG is in a lot of Chinese take-out. MSG is a preservative that you want to avoid always!

 

You can add shrimp or chicken if you want to but this recipe has plenty of protein and flavor as it is.

 

Skinny Quinoa Veggie

Fried Rice

 

INGREDIENTS:

  • 2 tablespoons olive oil, divided
  • 2 large eggs, beaten
  • 2 cloves garlic, minced
  • 1 small onion, diced
  • 8 ounces mushrooms, sliced
  • 1 head broccoli, cut into florets
  • 1 zucchini, chopped
  • 1/2 cup frozen corn
  • 1/2 cup frozen peas
  • 2 carrots, peeled and grated
  • 3 cups cooked quinoa
  • 1 tablespoon grated fresh ginger
  • 3 tablespoons soy sauce
  • 2 green onions, sliced
  • Sriracha, for serving

 

INSTRUCTIONS:

1. Heat 1 tablespoon olive oil in a medium skillet over low heat.

2. Add eggs and fry until cooked through, about 2-3 minutes per side, flipping only once.

3. Let cool before dicing into small pieces.

4. Heat remaining 1 tablespoon olive oil in a large skillet or wok over medium-high heat.

5. Add garlic and onion, and cook, stirring often, until onions have become translucent, about 4-5 minutes.

6. Add mushrooms, broccoli, and zucchini. Cook, stirring constantly, until vegetables are tender, about 3-4 minutes.

7. Add corn, peas, carrots, and quinoa. Cook, stirring constantly until heated through, about 1-2 minutes.

8. Add ginger and soy sauce, and gently toss to combine. Cook, stirring constantly until heated through, about 2 minutes.

9. Stir in green onions and eggs.

10. Serve immediately, with Sriracha, if desired.

 

Yours in Health,

Danette

 

P.S. Please feel free to share this recipe with your friends and I love reading your comments below.

 

You might also be interested in:

Tender and Juicy Quinoa Chicken Nuggets

Hearty Quinoa and White Bean Chili

Zesty Mexican Quinoa Skillet

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Did you ever think drinking pond water could be good for you?! Ok, so I'm not saying you should drink pond water but there is something in it that you should hear about.

Spirulina is a blue-green, fresh water algae. I know that algae may not sound appetizing but wait until you hear how much your body will love it.

It has a long history of medicinal use and was a staple food for the Aztecs.

Spirulina is rich in protein and is loaded with nutrients. It's often touted as a superfood. There are also claims that spirulina can promote weight loss and burn fat. But are they true?

There are a lot of studies showing spirulina's effects against

  • cancer
  • inflammation
  • high blood pressure

There are far fewer studies on weight loss and spirulina.

Is there any evidence for these claims, or is it a myth?

Two small scale studies did suggest that spirulina may help with weight loss.

Here are two interesting studies on Spirulina. One on its effect on obese individuals and the other on exercise performance and related fat loss.

When obese subjects consumed spirulina it caused a small reduction in body weight. This was at a dose of 2.8 grams of spirulina three times a day for 4 weeks. Although the number of subjects were small, the results showed significant weight loss.

The second study was on the effects of spirulina on exercise performance. It studied its influence on carbs and fat use among those on moderate training exercises.

In this study, each subject received either spirulina ( 6 grams per day) or placebo for 4 weeks.

This was followed by a period of no supplements.

The supplementation period, involved a treadmill run for 2 hours. First at an intensity corresponding to 70- 75% of their VO2 max and then at 95% till exhaustion. VO2 refers to the amount of oxygen your body is capable of utilizing in one minute.

Researchers found that there was an increase in exercise performance during spirulina intake. The participants ran 30% longer after spirulina intake. They also burned fat at 10.9% higher rate than normal.

The study results suggest that spirulina may help with fat loss along with exercise.

Although these were small studies in humans, the results seem promising. Being, nutrient-dense spirulina can be a helpful weight loss tool. Spirulina is a safe supplement and for those with weight problems, it is worth the try.

Getting started with spirulina

The recommended dose is 3 – 5 grams 2 times per day. Start with small doses and gradually increase the dosage.

Spirulina is a safe food and is suitable for all age groups. If you have seafood allergy or hyperthyroidism consult with your doctor before taking spirulina.

Choosing spirulina

Choose from reputed manufacturers: This helps you to keep away from heavy metal contaminants. Be sure that you are buying 100% spirulina powder and that it's free of microcystins.

Pollution-free source: Make sure the source is pollution-free and not cross-contaminated with other algae.

Buy Organic: This ensures there are no chemicals or additives used in the manufacturing process.

I like spirulina because it is simple and nutritious. It's perfect for use in your breakfast smoothies. Just add 1- 2 teaspoons along with your favorite fruits, milk and ice to whip up a nutrient-dense shake. I think you'll love it too!

Yours in Health,

Danette

P.S. Please share this info. with your friends and I welcome your comments below.

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I cannot wait to share this AMAZING spa with you! It's one of the top spas in the world and it happens to be here in Bali. It's known for using ancient forms of healing and just wait until you see what they served us for lunch. I am so excited to show you what Fiveelements has to offer!

Yours in Health,

Danette

P.S. Book a retreat at Fiveelements: Reserve a retreat more than 60 days in advance and receive 15% savings: http://www.fivelements.org/en/specials/special-offers

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Do peanut butter sandwiches bring back childhood memories?

I'm sure,a lot of you prefer a simple peanut butter sandwich for a quick snack over anything else.

If for some reason peanut butter is now a long lost favorite, it is time for a reunion. This is especially true if you want to lose weight.

Researchers at the University of Houston found that eating peanuts help with weight loss.

Snacking on peanuts a few times a week can help maintain a healthy body weight.

What did the researchers find?

Adolescents who ate peanuts as part of their snack 3 -4 times a week, had a significant loss of body fat. People in the study were 12 – 15 year olds with a high risk of becoming obese or overweight.

The study found both peanuts and peanut butter to be helpful.

Reason?

Although high in fat, peanuts satisfied their hunger longer. This led to less snacking when compared to other foods.

Researchers attribute this to the presence of dense nutrients and fiber content. Satiety and feelings of fullness, were identified as two important components for this weight loss.

Peanuts and peanut butter are full of nutrition!

Here is what one tablespoon of peanut butter gives you:

  • 3 grams of carbohydrates
  • 8 grams of fat
  • 4 grams of protein
  • 1 gram of dietary fiber
  • vitamins and minerals.

Most of the fat in peanuts and peanut butter are monounsaturated fats. This type of fat helps reduce cholesterol as well as weight loss.

Besides, peanuts provide important nutrients, such as

  • folate
  • magnesium
  • vitamin E

That is not all, peanuts offer more to health besides promoting weight loss.

Maastricht University Medical Centre in Netherlands reported another interesting finding on peanuts.

Consuming 10 grams of peanuts, about 15 peanuts per day lowered the risk of death.

This was observed in patients with diabetes, heart disease, and cancer and other diseases. The study included more than 120,000 men and women aged 55-69 years old who participated in the study.

By now, you must have already decided what you are going to have for lunch tomorrow, keep in mind it doesn't always have to be a sandwich!

How can I get more peanut goodness in my diet?

You can always start by swapping your crunchy chips with equally satisfying peanuts.

Keep in mind, one serving of:

  • Peanut butter is equal to the size of a golf ball
  • Peanuts is equal to a small handful

6 creative ways to enjoy peanut butter (aside from on your toast.)

1. Pair it with vegetables like celery sticks, carrots and cucumbers.
2. Enjoy them with sliced apples, and tomatoes.
3. Use peanuts in your stir fry
4. Combine peanut butter with your salad dressing and chip dips
5. Whip up a smoothie using frozen banana pieces and peanut butter
6. Use them as peanut sauce in noodles / noodle salads.

A lot of people make their own peanut butter at home. All you need is a food processor and it is super easy. Soak unsalted raw peanuts overnight and drain.

Place nuts in your food processor and blend, blend, blend. Then blend some more. Usually about 20 minutes to get the consistency you want. You can do this with any nut to make fantastic fresh nut butters.

If you choose to buy the store-made ones, be sure to check the ingredients list. Avoid peanut butters with additives, preservatives and artificial coloring agents. Make sure the product contains zero trans fats and there are few ingredients, other than peanuts.

Yours in Health,

Danette

P.S. Please pass this info. on to your friends and I welcome your comments below.

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Worried you're at risk for cancer?

If so, a great place to start is your diet plan.

By eating the right foods, you can help combat oxidative and free radical damage that could increase your risk of cancer.

While food may not cure cancer, you can definitely put up a good defense by making wise meal choices. Let’s look at 6 foods in particular that are great for combating cancer.

1. Garlic

Garlic is a delicious addition to many meals and has powerful cancer-fighting properties. Those who eat garlic on a regular basis tend to show lower levels of cancer in the digestive track including the esophagus, stomach, and colon.

Additionally, consuming garlic regularly appears to lower LDL levels by around 10-15%.

For best results, let garlic stand for 10 minutes after chopping before you add it to your cooking.

Sauté garlic with a little olive oil before creating a stir-fry for bolder flavor.

2. Berries

Of all the fruits to eat, berries top the list. Not only are they low in sugar content, but they are rich in antioxidants that help combat free radical damage.

Whether you choose blackberries, blueberries, raspberries, or strawberries – all will help give your health a boost.

Add these to your diet by tossing in a few frozen berries each time you prepare a protein smoothie.

3. Tomatoes

You won't get cancer fighting benefits from eating ketchup but if you include raw, fresh tomatoes, you’ll be reaping rewards.

Tomatoes are especially great for men as they tend to help combat Prostate Cancer. This is thanks to their high lycopene content.

Try slicing a tomato up and serving it on your next sandwich.

4. Broccoli

One could argue that any vegetable will help combat cancer simply through helping you control your body weight.  Broccoli, however, offers extra powerful benefits.

This cruciferous vegetable contains a large dose of sulforaphane, which helps to improve the body’s level of certain protective enzymes that reduce the effect of cancer causing molecules in the body.

Try dicing broccoli up and serving it mixed with some

  • mandarin oranges
  • sunflower seeds
  • diced red onion
  • slivered almonds

Add a dressing made with equal parts plain Greek yogurt, white vinegar, and honey for a delicious salad you can serve any day of the week.

5. Walnuts

Rich in omega-3 fatty acids, walnuts are great for helping for your health.

Not only will the omega-3’s help lower your risk factor for cancer, but they also contain phytosterols that may help block estrogen receptors in Breast Cancer cells, reducing the risk of development.

So for women, walnuts are a must. Sprinkle some over a bowl of hot oatmeal.

6. Beans

Finally, consider swapping out your pasta in your dinner meal for some beans instead. Eating beans regularly can increase the level of butyrate in your body, which is a fatty acid that can help to prevent cancer cell growth.

Beans are also high in dietary fiber, so they can also help lower your risk factor for Colon Cancer as well.

So keep these foods in mind and make sure they are included in your diet plan. If you want to combat cancer, they’ll go to work for you.

Yours in Health,

Danette

P.S. Please pass this info. on to your friends and I welcome your comments below.

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I'm going to be sharing this journey with you!  All about foods that we eat, the people we meet, obviously all the orphanage love, and as many pictures and video footage as I can.

We're excited and we want to thank you so much for all of you who donated to this cause.

Yours in health and happiness,

Danette

P.S. Please share this with your friends and I always love reading your comments below.

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Do this Ab Blast workout with me and let's get those abs ready for swimsuit season!

Squeeze Your Abs Tight
Cross Knee to Elbow 20 xs
Back Kicks 15 xs each side

If you like this workout, you're going to LOVE all the fast and effective workouts in my New You 30 Day Challenge that starts soon!

Click below to join the 30 Day Challenge now

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Yours in Health,
Danette

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These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.