Category Archives: Habit Building

Blogging for good health!, Exercise, Habit Building, Recipes

Chia Variations With a Full Court Press

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It’s come to this.

We are always in a full court press around here to get enough fiber in our diets. There’s a running joke that, “It’s come to this…” as we face our morning routine of consuming flax, chia, Metamucil, and sometimes fiber gummies.

Good grief.

Did you know that women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day?

What would that look like? Just eat an apple, right?

Well, ladies and gentlemen, based solely on apples, what we need translates to a range of 4.6 – 8.4 apples a day.

That’s a lot of crunching on raw apples!

One cup of cooked quinoa will net us 5 grams of fiber, and a cup of cooked black beans packs in 15 grams of fiber.

The list goes on HERE, but you can see how hard it can be to get enough fiber consistently.

Why should we care about fiber?

The trifecta of adequate fiber/water/exercise is paramount for a happy, functioning gut. Decreases in any or all three elements will create problems with elimination and colon health.

Fiber also contributes to feeding the good guys in our gut/microbiome which, in turn, helps control our immune response, levels of inflammation, and ultimately, affects all aspects of our health.

Yes, fiber is our friend – unless you increase your fiber intake too quickly, causing gas and bloating; fail to drink enough water, or you have a pre-existing condition such as IBS/IBD (irritable bowel syndrome/disease) or Chron’s Disease.

Read here to learn more.

By increasing the feeling of satiety/fullness, fiber can help reduce the risk of obesity. Its function

in lowering cholesterol helps reduce the risk of heart disease and high blood pressure.

So, how do we move our diets toward having higher fiber content?

Meatless Monday – switch out the protein element to some form of high fiber legumes (ex: black beans, cooked dried beans/peas).

Switch out white rice for brown rice or quinoa.

Make sure to have half of your plate reflect high fiber vegetables: HERE including artichokes, Brussels sprouts, kale, collards, beets and beets greens, turnip greens, and mustard greens.

Switch out the baked white potato for a baked sweet potato.

And…consider adding a regular chia component each morning or night.

We now keep a container of almond milk in the refrigerator to which I have stirred in at least 1/3 cup (50 grams) of chia seeds.

After the initial stirring of the chia seeds into the almond milk, keep the milk mixture out for a few minutes before refrigerating so you can occasionally re-stir the seeds to prevent their clumping.

Overnight, the seeds will soften and gel. Give the closed container a shake or stir again before pouring out about 1/2 cup (118 cc) to drink. The chia seeds are virtually flavorless, do not require chewing, and are easy to swallow.

Almond milk can be sweet or unsweet and can be flavored with vanilla or not. I look for brands that have higher calcium values.

While I’m not a big fan of sweetness, I do prefer a mix of sweetened and unsweetened vanilla flavored almond milk in my chia seed drink. Three or four sips, and I’m done – so it’s not that big of a deal, either way.

Another option to ramp up fiber is an overnight chia seed/oatmeal/apple cereal that I want to share with you HERE. I haven’t made this, yet, but it certainly checks off many of the fiber boxes cited above and will soon be tried.

In health –

Deidre

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Blogging for good health!, Habit Building, Stress Reduction, This -n- That

Beloved Fall

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Are people fickle?

We claim to not like change. Yet, when it comes to the changing seasons – well, we just can’t wait. As soon as we are entrenched in one season, we seem to be mentally inching toward the next one.

Spring. Who does not love to see the new life springing forth at every turn? Sneeze. And we really want to wear shorts and go to the pool – so summer temperatures would be nice.

Summer. Ahhh. School’s out. Vacations. Beach. Grilling. Darn – it’s too hot! A little drop in the temperature would be great.

Fall. Bingo! I feel new!

Amid the kaleidoscope of changing fall colors, I feel reborn.

Clean slate.

New beginnings.

Do these primordial feelings hail from years as a student and teacher – starting the new school year each fall? Or were my ancestors Jewish, celebrating Rosh Hashanah? Happy Jewish New Year, folks!

Whatever the origins – I’m cleaning house and starting afresh each fall.

Literally – cleaning the house. Deep cleaning. It’s so clean that spring cleaning won’t even be needed! Ha! I could wish.

My muscles alternate between singing and screaming from all the squats, jumps, lifts, stretches, and everything else they have been required to do this week. Ugh. But I feel SO GOOD!

And I need your help. To make foodtalk4you as relevant as possible, I’d like to ask for your input.

What are your areas of need or interest?

  1. Are you seeking inspiration for healthier options in fall recipes?

Breakfast choices?

Desserts?

Soups?

Thanksgiving?

2. Need some help with stress reduction or relaxation techniques?

Five minute reset?

Mental escapes?

How to get better sleep?

3. Looking for ways to ramp up the fiber in your diet?

4. Do you have questions about incorporating more variety, nutrition, or anti-inflammatory foods into your diet?

Please drop a line in the comment section so I can tailor the posts this fall to your needs. I greatly appreciate your response – we want each post in foodtalk4you meet you where you are.

In health –

Deidre

Blogging for good health!, Habit Building, Stress Reduction, This -n- That

Three Easy Wishes? We’ve Got ‘Em!

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Just rub the sides of this container and a genie will emerge in a vapor, ready to grant me three wishes. Oh, boy!

All I really want right now is to 1) breathe better, 2) avoid the stage of this sinus infection where I wish there were microscopic sticks of dynamite I could use to break up the congestion and pressure behind my forehead, nose, and eyes, and 3) get along with life.

My daughter, long the naturopath in her approach to maintaining health, led the parade on this one, and my son was next – much to my surprise – because of his selectively squeamish nature. Now, I have finally joined the band wagon.

Doing what?

Using a neti pot to rinse my nasal passages.

I mean, pouring salt water into one nostril, in anticipation of it draining out the other, just goes against my instincts to avoid drowning, you know?

Let’s start from the beginning. Quoting Alfred Iloreta, MD, Assistant Professor of Otolaryngology-Head and Neck Surgery at Mount Saini Hospital.

“The practice of irrigating the nasal passages with water has been around for approximately 5,000 years with its origins South Asian culture, within the practice of Ayurveda, an ancient practice of yoga. These Yoga Masters called the sinus cleansing technique, “Jala Neti,” and it exists as one of the six main practices in cleansing the body to prepare for the higher practices of yoga.”

While the idea of nasal rinsing was first introduced to Western medicine in the early 1900’s, mass marketing of devices did not happen until the early 1970’s.

An uptick in the interest of using neti pots started in the 1990’s, when there was an increased awareness that overusing antibiotics resulted in antibiotic resistance, and people became more proactive in seeking alternative therapies for sinus issues.

I sure didn’t want to start a round of gut-microbiome-stripping antibiotics if I could help it, so with my daughter’s tutelage, I leaned over the sink, tilted my head just so, and experienced the wonders of neti pot nasal cleansing.

There are a few things to keep in mind:

Always use either distilled water or water that has previously been boiled for a few minutes. Why not use tap water? Tap – and even filtered water – can harbor traces of bacteria and microbes that, while safe to drink thanks to the action of the acidic environment of our stomachs, are not killed when poured into our nasal passages.

There have been rare cases of wicked infections being caused by using unboiled tap water. Yikes!

Thoroughly clean the neti pot after each use, and especially sanitize if sharing one – or even better, get them one for their own use.

Use water warm enough to dissolve the salt, but make sure it has cooled enough after mixing to be comfortable inside your nose.

You can read more about these sensible precautions at Medical News Today.

This was so easy for me to use. The learning curve is quite low, and I can happily report that I am recovering from my sinus condition without having had to use antibiotics!

Twice-a-day use was sufficient during the acute phase. Many people recommend continuing with regular weekly use. I’m not sure if I will be doing that or not; but certainly, my darling neti pot will be put to good use – especially in allergy season.

In health, breathing free and clear –

Deidre

Blogging for good health!, Exercise, Habit Building, Titles Worth Reading

Something to Ponder …

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Age old question

Which came first, the chicken or the egg?

As a child, after hearing this the first time, I filed the question away next to the one, ‘does the tree falling in the forest make any noise if no one is there to hear it?’

There’s an extension to this line of wondering about physical laws involving mind and body. Does the mind lead the body, or does the body lead the mind?

Another “hmmm.”

I’ve long been a proponent of the leadership of the mind; but hearing Hal Elrod, of the Miracle Morning fame, address my author group recently, I came to appreciate how changing behavior first can lead the mind into new ways of thinking.

One can argue, the body will not move without the mind telling it to move. But in consistent movements that we initiate, new thought patterns can emerge that can boost not only thinking, but bodily health. Hal Elrod has stories to tell about his early survival of a head on car crash and in his surmounting a rare and aggressive form of cancer to become a bestselling author using such an approach.

As I sit in the Denver airport this morning, nursing a sinus infection and lacking quality sleep, I will be seeking a bit of privacy to meditatively revisit a practice I shared on a previous post about Amy Cuddy, who also embraces the concept of the body leading the mind. Here are excerpts from that post:

Amy Cuddy’s book, Presence, puts science into what I’ve known all along. While we have long been stoked in the ‘mind over matter’ dogma – which is certainly well documented – and I know can work miracles, Cuddy’s proven approach, however, shows that the body can LEAD the mind.

Her tale of personal transformation is also beautifully told in her TED talk which is the 2nd most viewed TED talk and can be FOUND HERE:

In her book, Cuddy shares studies she and others have conducted as she gently peels away each application of how we view ourselves, present ourselves, and how others perceive us because of our presence.

The studies Cuddy shares, demonstrate that body positions of strength, (Wonder Woman, Superman, more expansive sitting positions with arms away from the body and legs not intertwined), result not only in a mindset of strength, but produce positive brain chemistry changes.

The ‘victory stance’ is genetically ingrained. People around the world, across cultures, and even the blind who have never seen a victory stance, naturally assume that pose after great personal accomplishments – feet apart, chin slightly elevated, with hands thrown up in the air outstretched.

It’s universal.

Looking forward to a challenging day? In private, assume your Victory Stance and hold it for two minutes. Claiming that victory – in advance – helps assure a more positive approach on your part and sets up those you are working with or influencing to see you as a person of strength.

The very act of smiling and standing with confidence redirects the body’s chemistry to a positive flow. Why not boost your confidence by holding a power pose for 2 minutes at the start of the day?

I don’t feel like Super Woman at all right now, but here I go to assume my power pose for two minutes. I need all the help I can get! Maybe I’ll be feeling more energetic for my next flight.

In health –

Deidre

PS – It helped. Two minute Victory Stance poses done twice during my long layover in Denver seemed to help me over the hump of fatigue and my next flight was restful and relaxed. Where did I do these poses? Ahem. In the privacy of a women’s restroom stall! My hands were not thrust in the air over the stall walls, they rested on my hips – just to be discreet.

NOTE: Okay, I can manage a lot of things, but finding a picture of a pair of hands over top a bathroom stall is, well, a wee bit above my purview. I just decided on a pretty picture instead. Use your imaginations here. You can thank me later. Sheree

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Blogging for good health!, Habit Building, Stress Reduction, This -n- That

Now That I Think About It …

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One thought …

That’s a pun, really. Because that’s what I want to mention today – the power of a single thought.

As the sands of time are running out on my four-week stay in Kona, Hawaii, I have once again, personally, experienced the power of ONE thought within my brain – never uttered – upon another human.

I have seen the power of one emotion within myself, expressed by facial animation – create a reaction on a slumbering individual; then reflected back, in a startled response from across the room.

Smoke and mirrors?

No.

Let me set the stage.

I’ve been blessed with being grandma-on-duty this August to help my daughter transition back to work, part-time, since the birth of her beautiful baby boy. Both grandmas are taking turns in helping these first two months of her return to work, until more permanent care can be arranged.

I’ve shared with you before, how to set yourselves up for a positive start each day, by reading aloud our positive affirmation/identity statement. It works. I know it has transformed my mindset and has created positive outcomes I had only hoped for before. Whenever I neglect doing this, things do not go as smoothly.

Okay. Here’s the thing. Perhaps you have experienced this.

As I hold my totally relaxed and sleeping grandson on my chest, appreciating the sights and sounds of Hawaii from the comfort of the lanai, an area of personal concern over an unresolved issue crosses my mind and I start to ruminate – churning the scenario over and over in my head.

What happens? Instantly, the baby startles and becomes restless.

Not once. But over and over. Different days. Different circumstances. Different concerns.

Even more innocently, holding my sleeping grandson and trying to while away the time by scrolling through my phone – one handed – can often result in his becoming restless.

Or my daughter, holding her peaceful son calmly, whispers some news to me and, from across the room, I respond with a silent startle and facial expression.

What does the baby do? Yup. Full body startle.

There are a couple of takeaways from this.

1 – Thoughts are THINGS. What are we sending out to the world? Missiles? Barbs? Frustrations? Or soft pillows of love, forgiveness, hope, redemption, with a release of irritations along with a blessing?

2 – We need to be fully present. Babies – even sleeping ones – need our full attention. Pouring all the love I can into my grandson is equipping him for life. Foundations are being laid that he’ll never realize how it got there; but as we shower him with these THINGS that our thoughts are, we are helping him far into the future.

And my takeaway from the takeaways? We all are just like babies.

In health –

Deidre

NOTE: First and last pictures are from Kona, Hawaii. Couldn’t resist including both of them for us island lovers! – Sheree

Blogging for good health!, Habit Building, Stress Reduction, Titles Worth Reading

Meet the Author!

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Don’t you love it when someone shares a book title with you, thinking you may love it as well? I am much more motivated to get a book based upon personal testimony. And what if you get to meet the author himself to get an inside glimpse of why he wrote it?

That’s what we’ve got today!

Barrett Huang just released a new workbook whose title caught my eye, DBT Workbook For Emotional Eating: Stop Compulsive Overeating and Quit Your Food Addiction with Proven Dialectical Behavior Therapy Skills for Men and Women.

This DBT term was new to me. Most of us have heard about Cognitive Behavioral Therapy (CBT), and if you have attended a therapy session, chances are it was based on the precepts of CBT, which focuses on changing problematic thinking. Among other things, this newer therapy, DBT, is best known for its success with eating disorders.

Mission Harbor Behavioral Therapy

After reading the sample, I was sold on purchasing this helpful guide. Our philosophies of starting with how we think about ourselves and how we perceive our circumstances were perfectly aligned. Was I a proponent of DBT without knowing it?

There was something else that lit up memories in my mind as I read about his approach to achieving a healthier lifestyle – it reminded me of Noom.

I used Noom a few years ago as an accountability buddy for losing the weight I had gained as a caregiver – even those who write about health sometimes need a helping hand. Many of my approaches and exercises felt familiar and brought back the sense of calm control I had over my eating through my previous training.

According to this review, Noon Diet Review, Noom does use DBT.

One thing I did not have with Noom, was a workbook. I love having a workbook component to my learning, and Barrett Huang’s latest book checks off all the boxes for building personal skills and mindsets.

He reveals his approach to weight loss and overall health through telling his own story and progresses to the evolution of his successful methods. I could see the familiar patterns with his weight loss struggle, reflected in so many people I know or have met.

So inspired by his workbook, I reached out to Barrett Huang, and he quickly accepted my invitation to share a little bit extra with foodtalk4you readers. He writes:

“I like that Dialectical Behaviour Therapy (DBT) focuses on accepting your thoughts, feelings, and actions while also striving to improve them. Many therapies tend to place excessive emphasis on fixing issues rather than taking a step back and accepting things as they are.

DBT can be applied to various aspects beyond just emotional eating, including anxiety, depression, and BPD, to name a few. Emotional eating often serves as a coping mechanism to deal with uncomfortable emotions.

Some of the skills DBT teaches include:

Mindfulness: This helps you develop greater mindfulness and presence in the moment. You learn to appreciate the things you have and avoid getting caught in a cycle of overthinking.


Distress tolerance: You learn effective ways to cope with uncomfortable emotions and situations without resorting to impulsive behaviors that could be harmful.

Emotion Regulation: This skill focuses on understanding and managing your emotions more effectively. You learn how to label and handle your emotions, identify triggers, and employ coping techniques.

Interpersonal Effectiveness: A significant aspect, this skill helps you enhance your communication and relationship-building abilities. It involves expressing your boundaries, feelings, thoughts and needs to others.


Hence, DBT offers a balanced approach by addressing both acceptance and change, rather than focusing solely on one aspect. Additionally, I find DBT to be highly adaptable and capable of being tailored to various situations. Ultimately, you acquire the tools to become a more resilient and adaptable individual, capable of navigating life’s challenges.

I aimed to create a DBT workbook that is not only easy to follow and implement but also interactive. This workbook is crafted with personal stories and practical worksheets and exercises. Its approach is designed to assist readers in transforming their relationship with food for the better. Drawing from impactful personal anecdotes and incorporating well-established DBT lessons for emotional well-being and stress management, this workbook provides the tools needed to embark on a journey of lasting change.”

If this sounds like something that would help you or someone you know, please check out his book using the links provided. You can discover more about Barrett Huang and his many other books, mostly aimed at helping children and adults using DBT, by going to his website.

In health –

Deidre

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Blogging for good health!, Habit Building, Stress Reduction, Titles Worth Reading

How Deep Are Your Roots?

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Recency is the bedrock for remembering – that which is recent, is easiest to remember.

Amit Sood’s uplifting post, Resilient Option, got me to thinking. He used the word ‘recency’ in teaching his lesson aimed at building personal resilience. In his Day 24 insight for Week 4, he reminds listeners that trees don’t grow deep roots during the storm.

We must concentrate on building ourselves up each day – not just when we might need the results.

He cited studies proving that students who employed daily reminders of personal values, reflected honesty in their behaviors better than a group of students who completed an intensive course on integrity a few months ago.

To start a daily habit of building positivity and resilience, he recommended journaling about three core values in our personal and professional lives. Brilliant! This concept ties into my post for June 20, 2023, (<click), in which I introduce the concept of reading a personal intention statement at the start of each day.

This daily practice has been a game changer for me – augmenting every good mindset I give myself. Maybe some of the ideas in my intention statement are not 100% fulfilled, but I BELIEVE them all, and I see how each intention is coming into focus more and more.

Maybe we have not made up with someone over a recent disagreement; but saying, “I seek peace with everyone I am blessed to meet,” is just the message needed to move us toward harmony with other people.

Our mind believes what we tell it!

Perhaps we struggle with eating food that is not healthful, but a daily reminder that, “I am grateful for my life and health. I am learning how to honor my body by eating the kind of food that helps it,” will nudge us toward food that gets us to that goal.

To assist you in either journaling about your core values or in creating that daily reminder through a spoken intention, we are including a handy download of Core Values that can be the springboard for your self-nourishing message.

Download Core Values below:

CORE VALUES LISTDownload


In health –

Deidre

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Blogging for good health!, Habit Building, Stress Reduction, This -n- That

A Double Birthday Surprise With Balance!

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Whew! Another year going around the sun! Another double birthday when my daughter, who is my birthday twin, and I get to celebrate together again this year! Which means that when you read this, I will have returned to paradise – absorbing the sights and sounds of the rhythm of life in Kona, Hawaii!

We have vowed to not exchange gifts on our birthday – the gift of being together is enough. We will, instead, revel in just being in the same space and being able to celebrate all that has transpired this past year and anticipate the adventures that are lining up for each of us.

Exciting times – and yet, also a time to give pause as I think about birthday wishes. What do I wish for?

BALANCE

I’ve recently been reminded to balance my energies each day by moderating my commitment levels. Consistently participating in creative projects always renews my strength for more physical and mental endeavors. Satisfying the need for creativity – apart from my writing – is essential.

Pausing a few hours over this past weekend to participate in a class to paint a Four Seasons Tree, proved to be delightfully absorbing. The experience was added proof, my advice in the Caregiver Books Series is true: Creative pastimes can wipe all concerns away. Whether it’s five minutes or fifty, finding an activity that takes all our concentration can be a balm to the spirit.

Have you lost some of that balance in your life? It can look different for each of us.

Some people need to balance their dreaming and hoping with action. There’s only one thing that gets a job done, and it’s not thinking about it.

Sure, a wise person always plans their actions; but nothing is accomplished if that first step isn’t taken. What’s the easiest, smallest step you can take right now to make that plan a reality?

Some _____ (fill in the blank with parents, employees, caregivers, etc.) need to balance their commitment to their _____ (fill in the blank with job, activities, loved ones, etc.) with an equally important commitment to themselves. They cannot fulfill their desire to help one another or be there if they, themselves, are on their last legs.

Balancing energies is a daily need that must be met for the benefit of all.

Whether it’s for my body with enough exercise, quality food, and sleep for my mind/spirit with a variety of endeavors, or with my time – balance is crucial and will be my number one birthday wish.

Balance sounds like a perfect mid-year Word of the Year.

What’s your birthday wish for yourself?

In health –

Deidre

NOTE: Happy Birthday, Deidre and Serena!! I hope it’s fabulous!

Blogging for good health!, Exercise, Habit Building, Stress Reduction

Let’s Get To Steppin’!

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Step Up

Is anyone else struggling to get enough extra movement into their day?

If the heat index isn’t shooting down walks outdoors that might happen any later than 7 am, it’s poor air quality from the Canadian wildfire smoke drifting over our area – or a million other things.

Geez – finding an excuse NOT to exercise is terribly easy.

Truth be told – I do not like being sedentary. My body gets antsy if I sit for long periods. The reminders to stand and move from my watch are a blessed relief I am now using to ‘tweak’ into expanded benefits.

When that reminder buzzes me out of my writer’s concentration:

  • I grab the water jug by the computer and take a stroll back and forth in my upstairs loft,
  • Drinking at least 8 ounces of water enhanced with some Liquid IV –
  • Followed by a quick minute or two of either planks OR this blast from the past: Graduated Steps.

Going through the archives of videos I have posted here on foodtalk4you, I discovered this old gem about Graduated Steps.

In the video, I explain how to do the exercise using 20 steps for each level, but lately, I am doing just 10 steps for each level because I want to get back to work. With 10 steps each, I do this mini- exercise routine in under 2 minutes – perfect for a quick break from sitting.

FINAL STEP VIDEO

Granted, 10 repetitions are not all that challenging for me, but it does get the blood circulating and helps energize my mind. You can see on the video, 20 repetitions caused my talking to be a little ‘breathy’ toward the end – showing what an excellent exercise it is.

You can tailor Graduated Steps to fit your own fitness goals, time, and abilities. This is tremendous for building and maintaining balance both at the beginning and end of the routine – but always safe if you stay near a counter-top or chair back.

Check out the video of my demonstration and then customize the routine for yourself.

Okay – back I go to finish the last self-editing round for Toolkit for Caregivers, before sending it off to the editors. I am so excited to be taking this flagship double book to the next level to reach even more caregivers with words of hope, wisdom, and confidence-building skills.

Let me know how you are doing with Graduated Steps in the comments!

You don’t want to miss a post – make sure to subscribe to foodtalk4you. Scroll to the bottom of your screen or up to the left of your computer screen to fill out the simple subscription form. 

In health –

Deidre

Anti-Inflammatory Foods, Blogging for good health!, Habit Building, Recipes

Summertime – No Excuse For Convenience Foods!

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No, I’m not throwing away all I stand for. But – convenience foods? That brings visions of little boxes of mac ‘n cheese.  

Egad – no.  

I’m talking about something we love to eat this summer; but it could also become a key convenience ingredient for winter soups.  

What is it? 

My new best friend – large bags of done-for-you kale salad!  

When combined with another favorite – homemade Quinoa Salad – well, we just can’t stop raving. 

In this hot, humid North Carolina summer weather with heat indexes over 100 degrees, we are scrambling for meals that won’t heat up the kitchen, provide leftovers, and are easy to pull together.  

Raw kale is packed full of goodness. As described on healthline.com:  

  • Kale is a nutrient-dense food, as it’s low in calories and high in many important vitamins, minerals, and antioxidants.

  • For example, 1 cup (21 grams) of raw kale contains only 7 calories (about 1 minute of running), but is an excellent source of vitamins A, C, and K. It’s also a good source of manganese, calcium, copper, potassium, magnesium, and several B vitamins. 
  • This vegetable is likewise packed with antioxidants. These molecules help counteract oxidative damage caused by compounds called free radicals and may reduce your risk of conditions like heart disease, Alzheimer’s, and certain forms of cancer. 

The convenience of having the kale leaves washed and chopped with the tough center stem removed is a no-brainer for me. The addition of grated cabbage and carrots only makes these packaged salad greens even better. 

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To see how I’ve been putting the kale salads together, check out this printable recipe HERE: 

KALE-SALADDownload

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Then there’s part two. Quinoa salad. I consider quinoa a convenience food as well. In just a few minutes, you can cook a pot of quinoa and have a versatile cooked grain that can be: 

  • Eaten as is 
  • Dressed up as a hot cereal with butter, cinnamon, and dairy options  
  • Added to cookie or muffin batter  
  • Sprinkled on salads 

What’s so special about quinoa? The folks at Harvard say it best: 

  • Though technically a seed, Quinoa is classified as a whole grain and is a good source of plant protein and fiber. One cup cooked provides about 8 grams of protein and 5 grams of fiber. Unlike some plant proteins, quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own.

  • Quinoa is also naturally gluten-free and can be eaten safely if one has  gluten intolerance such as celiac disease.

It’s important to rinse off the quinoa grains before cooking to remove the saponins, which create a natural pesticide. Place the quinoa in a fine mesh strainer and run water over the grains – I like to use the spray setting on my kitchen faucet. Allow to drain, and then put the grains in the pot with water to cook.   

Outside of using quinoa (“Keen – wah”) at breakfast and in baking, I’ve been preparing regular batches of this powerhouse grain for Quinoa Salad. Taking a recipe for Greek Pasta Salad and swapping out the pasta for quinoa, created a wholesome meal.  

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Sheree has prepared this second recipe for your viewing and printing pleasure HERE:

QUINOA-SALADDownload

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While flying out to Hawaii to meet my newest grandchild recently, the airline offered little chocolate covered, puffed quinoa cookies. Delish! Having just learned that quinoa grains can be popped like popcorn, I will be doing some experimentation to try to duplicate these treats. 

Stay tuned – there will be more recipes coming up with popped quinoa! You don’t want to miss those – make sure to subscribe to foodtalk4you. Scroll to the bottom of your screen or up to the left of your computer screen to fill out the simple subscription form. 

In health –  

Deidre  

Some additional resources:

Nutritional benefits of kale – click HERE

Quinoa – A Harvard perspective – click HERE