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fiesta quinoa quick meal and post-exercise nutrition

First, I’d like to apologize for posting so many quinoa recipes! I know I need to branch out but, quinoa is so versatile and is so much more nutritious than many other grains! I promise, I will start to get more adventurous with my recipes!

This past weekend Shaye entered (on a whim) the Lower Cape Sprint Triathlon. For someone who doesn’t bike or swim on a regular basis he did pretty good! (I’m being modest…he killed it!)

He had to work a double shift after the triathlon (yikes!) and I being the neurotic nutrition person that I am, was worried about his muscle recovery and glycogen stores. (I know, not normal!)

quinoaquickmeal

During intense physical activity, your body runs off of glycogen (energy stored in your muscles). This powers you through a workout but needs to be replenished ASAP by eating a meal consisting of carbs and protein in a 3:1 ratio. The amino acids in protein work to rebuild muscles and the carbohydrates replenish glycogen stores and glucose levels. Quinoa is great for a post-exercise meal because it provides all the essential amino acids (protein) and carbs needed for recovery.

I prepared this Fiesta Quinoa Quick Meal and had it waiting in the refrigerator for Shaye to eat after the triathlon. I recommended he add avocado to it for healthy fat and added antioxidants.

I’m in love with the idea of mason jar “quick meals” because they are a no-brainer! Just grab them and go!

This recipe is great alone or use as a side dish to any meal!

Fiesta Quinoa Quick Meal

fiesta quinoa quickmeal

Ingredients

3 cups cooked quinoa
1 cup diced cucumber
3/4 cup chopped red pepper
1/4 cup red onion
2 scallions chopped
1 can corn, drained
1 can black beans, drained and rinsed
1/4 cup olive oil
3 tablespoons fresh lime or lemon juice
1-2 – 1 teaspoon salt (depending on taste)
1 teaspoon cumin
1/2 teaspoon cayenne pepper

2 – 3 tablespoons fresh cilantro, chopped

fiestaquinoaquickmeal2

Directions

-In a large bowl, mix cooked and cooled quinoa with all the vegetables and black beans.

-Mix together olive oil, lime or lemon juice, salt, cumin and cayenne pepper. Pour on top of quinoa, add cilantro and mix well.

-Place in mason jars.

fiestaquinoaquickmeal1
Makes 2 quart sized mason jars

fiesta quinoa quickmeal3

You can find another recipe for Quinoa Quick Meals here!

crunchy quinoa salad with peanut sauce

This weekend I met a very sweet woman who said she started eating quinoa since reading my blog! It made me so happy to hear that a) people are reading my blog and b) they are trying the recipes and eating healthy food!

So, what’s all the hype over quinoa about? Pronounced Keen-Wah. Quinoa is actually not a grain, it’s a seed! Originating thousands of years ago in Central and South America it was used by the Incas to increase endurance and stamina.

Red and White Quinoa

Quinoa is gluten-free for all those out there with gluten sensitivities and is a great substitution for rice or pasta. It contains all 9 essential amino acids making it a complete protein, great for vegans and vegetarians! It has tons of fiber (unlike the white processed alternatives) which can be helpful in lowering cholesterol, blood pressure and controlling glucose levels. The phytonutrients found in quinoa make it an anti-inflammatory food, lowering risk of cardiac disease and cancer. Quinoa is also rich in iron and magnesium, which is essential for energy production and the formation of bone.

Try it out using my new favorite recipe!

crunchy quinoa salad with peanut sauce

Crunchy Quinoa Salad with Peanut Sauce

Adapted from www.ambitiouskitchen.com

Ingredients

1 cup cooked quinoa

1-2 cups shredded red cabbage

1 red or orange bell pepper, diced

½ red onion, diced

1 cup shredded carrots

½ cup chopped cilantro

¼ cup diced green onions

crunchy quinoa salad with peanut sauce

For the dressing

¼ cup all natural peanut butter

2 teaspoons freshly grated ginger

3 tablespoons Bragg’s Amino Acids

1 tablespoon honey (use agave if vegan)

1 tablespoon rice wine vinegar

2 tablespoons toasted sesame oil

3 tablespoons water

crunchy quinoa salad with peanut sauce

Directions

Prepare all salad ingredients and place in a large mixing bowl.

In a food processor, combine all dressing ingredients. Blend until well combined adding water as necessary until desired consistency is created.

Add 1 cup of cooked, cooled quinoa to the vegetables. Pour dressing on top and mix until vegetables are well coated.

crunchy quinoa salad with peanut dressing

The original recipe added 1 cup of edamame or chickpeas and garnished with cashews and lime. I think all three ingredients would be a lovely addition to the salad!

I served the quinoa over a bed of greens and topped with tempeh that was sautéed in coconut oil and Bragg’s Amino Acids. I also added a sprinkle of black sesame seeds! For a non-vegetarian/vegan meal you could add grilled chicken or shrimp.

crunchy quinoa salad with peanut dressing

The peanut sauce was excellent, wish I had made extra!

Hope you enjoy it too!

Stop on by GLOW YOGA on May 18th for the 2 year anniversary celebration, I will be making this quinoa salad!