Nutrition
By Nancy Adler
One of the most popular whole grains due to its health benefits is quinoa. Whole grains include the entire grain seed without removing any of its parts. The quinoa plant is similar to beetroot and spinach. The most common versions of quinoa available in the grocery store are white, red, and black quinoa, all packed with nutrients.
Quinoa is also considered a protein and is an excellent choice for anyone following a vegan or vegetarian diet. High in fiber, quinoa can help reduce the risk of several health conditions, including constipation, high cholesterol, high blood pressure, and diverticulitis.
Quinoa is also a great food for people looking to lose some weight. It helps you stay fuller for longer periods and is high in fiber. The fuller you stay the longer you potentially reduce your overall food intake.
One cup of quinoa supplies the daily recommended intake of iron. Adequate iron intake supports healthy connective tissue and muscle metabolism. One cup of quinoa is also a great source of magnesium. Magnesium is essential if you are dealing with high blood pressure, cardiovascular disease, type 2 diabetes, and migraines.
It’s easy to incorporate quinoa into your diet. People use it instead of rice in any recipe. It’s small grains cooked to tender in as little as 5 minutes. Quinoa has a subtle nutty taste that makes it a versatile ingredient. Use it beside any hot side dish, cold salads, and burgers.
Please enjoy this recipe in my cookbook “ Nancy’s Recipes for Life.” available in my Linwood office location and Capellas Oil and Vinegar Store in Ocean City.
Scallops with Citrus and Quinoa
Ingredients
- 3/4 cup quinoa, cooked well
- Kosher Salt
- 3 oranges
- 4 tangerines
- 1 tbsp apple cider vinegar
- 1 tsp. Coriander seeds, crushed
- 2 tbsp. Cold unsalted light butter, cut into pieces
- 1/4 lb sea scallops
- Freshly ground pepper
- 1 tsp. Extra virgin olive oil
- 1 tbsp. Chopped fresh parsley or chives
Directions:
Combine the quinoa, 2 cups water, 1/2 teaspoon salt in a saucepan and bring to a boil over high heat. Reduce the heat to low and simmer, uncovered until the water is absorbed. 12-14 minutes. Meanwhile, grate 1 teaspoon orange zest, then the juice of 3 oranges and the tangerines into a bowl. Whisk in the vinegar, citrus juices and zest, and coriander. Return to medium heat and boil until thick, about 8 minutes. Remove from the heat and whisk in the butter, keep warm. Season the scallops on one side with salt and pepper. Heat the oil in a large cast-iron skillet over medium heat. Add the scallops seasoned side down and sear until golden, 4 to 5 minutes. Flip and cook until golden on the other side, 2 to 3 more minutes. Fluff the quinoa with a fork and decide among plates. Top with scallops, drizzle with the citrus sauce and sprinkle with the parsley or chives.
Nutritional info : (Serves 2)
Calories 335
Fat 10 grams
Cholesterol 62 my
Sodium 475 mg
Carbohydrates 34 grams
Fiber 2 grams
Protein 28 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 ww.nancyadlernutrition.com (609)653-4900. Nancy is the Recipient of the Best of The Press 2021 Gold Award. You may listen to Nancy every Sunday at 2 pm Nancy Adler Nutrition LIVE! NewsTalk 1400 WOND
