Nutrition
By Nancy Adler
Quinoa is a whole grain, technically a seed that’s a good source of plant protein and fiber. One cup of cooked quinoa provides about 8 grams of protein and 5 grams of fiber.
Because it’s gluten free, it’s a great choice for someone who has a gluten intolerance and celiac disease.
Adding fiber-rich foods such as quinoa to your diet can help support digestive health by promoting regular bowel movements and fueling beneficial bacteria in your gut. Quinoa also supports healthy weight loss as fiber helps to keep you feeling full for longer periods of time.
Eating quinoa balances gut bacteria by suppressing imbalances so the good bacteria can do its job, and it’s a great colon cleanse as well.
Eating grains like quinoa will help boost your metabolism and burn body fat at a higher rate. This grain is a complete food containing proteins, fiber, carbohydrates and vitamins, especially vitamin B.
A heart healthy, superfood quinoa is a better choice than rice and has many more benefits including antioxidants. Use quinoa in recipes in place of rice and noodles.
Please enjoy this healthy recipe from my cookbook, “Nancy’s Recipes for Life,” available in my Linwood office location and Capellas Oil and Vinegar Store in Ocean City.
Quinoa Lasagna
Ingredients
- 1 can peeled tomatoes or 4 Roma tomatoes chopped
- 1 lb. hamburger or veggie burger
- (2) 8 oz. cans low sodium tomato sauce
- 2 cups quinoa, cooked
- ¼ lb. low fat Mozzarella cheese, crumbled
- ¼ lb. Parmesan cheese, crumbled
- ¼ lb. low fat Parmesan cheese, grated
- ¼ cup olive oil
- 1 tsp. salt
- 2 tsp. oregano
- 1 cup onion, minced
- ½ lb. low fat Ricotta cheese
- 2 cloves garlic, minced
Directions
Sauté onion and garlic in olive oil until browned. Add hamburger cook until browned. Add tomato sauce, tomatoes, salt and oregano. Simmer preheat oven 350. Put a layer of the sauce in the bottom of a 13x9x2.5 inch baking dish, following with a layer of quinoa and a layer of cheese. Repeat two more layers ending with sauce and extra Parmesan cheese on top. Bake about 35 minutes, Serves 6
Nutritional Info per serving
Calories 599.4
Total fat 42 grams
Cholesterol 93.5 mg
Sodium 733.6 grams
Total carbs 27.4 grams
Dietary fiber 3.7 grams
Protein 33.8 grams
Nancy Adler is a certified nutritionist and practitioner in Linwood. Her office is located in Cornerstone Commerce Center, 1201 New Rd. Learn about her practice at www.nancyadlernutrition.com (609)653-4900. Nancy is the Recipient of the Best of The Press 2020, 2021, and 2022 Gold Award. You may listen to Nancy every Saturday at 11 am Nancy Adler Nutrition LIVE! NewsTalk 1400 WOND and 92.3 the station is fm
