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20 Quinoa Recipes To Keep You Healthy Every Day

20 Quinoa Recipes To Keep You Healthy Every Day

If you are trying to eat cleaner and healthier, or giving up gluten, wheat, or breads, you may be looking for more creative things to do with one of the healthiest grains around — Quinoa! It is filling, nutrient-dense, and a well-balanced food, which is technically not a grain, but is a seed from the Goosefoot fruit. It still has higher carbohydrates, but if you are seeking quick energy, the protein balances out the carbohydrate, making for quicker absorption of nutrients.

Quinoa is considered an “ancient grain,” eaten by the Incan empire as a sacred food. It’s also a superfood, and is one of the highest protein grains around. It is not so much of a grain, as a seed, so it is lower in carbohydrates for those eating low-carb or low-glycemic diets. It is even suitable, according to NASA, to be able to be grown in space!

It is high in amino acids, containing all 8 amino acids necessary for your body to function at an optimal level. Amino acids help heal wounds and repair connective tissue, making it a great post-workout food, both to help build muscle and for recovery.

Quinoa is a great food for diabetics or those with high blood sugar, as it is low on the glycemic index. It takes the place of grains like rice and pasta, and has a nutty flavor and a rich texture.

Rice bowls and rice pastas are gluten-free but can be sticky when served cold, as in pasta salads. Quinoa holds up well, both in cold and hot dishes, and is so much healthier for you than rice or pasta. It is not only low in fat, and cholesterol-free, but it contains 18 grams of protein per serving. Take that rice!

Also, if you are a vegan or vegetarian, quinoa is an excellent way to get your iron, magnesium, and fiber. Delicious …  AND nutritious.

1. Quinoa patties

Eat these plain, or on top of a salad. They can be frozen and reheated easily.

quinoa-patties-vegetarian

    2. Roasted Cauliflower, Mushroom,  and Goat Cheese Quiche with Quinoa Crust

    Who knows filling flour when you can use a superfood instead?

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    Roasted Cauliflower, Mushroom and Goat Cheese Quiche with Quinoa Crust 800 4272

      3. Baked Taquitos

      These little bundles of comfort food use quinoa as the “meat.”

      Baked-Taquitos-with-a-quinoa-meat-filling-683x1024

        4. Greek Quinoa and Avocado Salad

        A quick meatless main dish recipe.

        greek-quinoa-and-avocado-salad-R107156-ss

          5. Curried Red Lentil Soup with Chickpeas and Quinoa

          A hearty soup with protein and calcium.

          Curried Red Lentil Soup with Chickpeas and Quinoa 500

            6. Quinoa Salad with Black Beans, Avocado, and Cumin-Lime Dressing

            Great to bring as a dish to a summer potluck dinner.

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              7. Quinoa Lettuce Wraps

              These Asian-inspired wraps area  great alternative to chicken.

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                8. Quinoa Coconut Cacao No Bake Bars

                Easy to make and a chocolatey gluten-free decadent treat

                Snack-Bar3

                  9. Clean Eating Quinoa Tortillas

                  You will need a tortilla press for this one, but make your own low carb tortillas.

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                    10. Spinach and Mushroom Quinoa Recipe

                    A simple and healthy quinoa bowl for any time of day.

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                      11. Mexican Quinoa Salad with Creamy Avocado Dressing

                      A creamy dish for dinner full of protein.

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                        12. Cheesy Broccoli Quinoa

                        Like mac and cheese without the gluten.

                        Cheesy Broccoli Quinoa 500 4620

                          13. Quinoa Cakes with Spinach and Goat Cheese

                          For a great party appetizer with a dip.

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                            14. Almond Butter Curry Sauce with Veggies

                            A creamy, dreamy Thai inspired dish.

                            Rama-Broccoli@2x

                              16. Coconut Quinoa Bowl Recipe

                              I was just cooked this for dinner the other night and it was incredible! Healthy, great texture, and great nutrition.

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                                17. Sesame Quinoa Spring Rolls

                                A light summer appetizer.

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                                  18. Quinoa-Baked Vegan Zucchini Fries

                                  Fries without the guilt!

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                                    19. Apple Carrot Quinoa Chili

                                    A heart-warming chili with a sweet finish.

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                                      20. 5-Minute Hot Quinoa Cereal

                                      Other gluten-free hot cereals you have to let sit over night, but not this one.

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                                        Are there are recipes using quinoa that you’d recommend? Tell us in the comments!

                                        Featured photo credit: Ed Gregory via stokpic.com

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                                        Bridget Baker

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                                        Last Updated on March 25, 2020

                                        How to Live Longer? 21 Ways to Live a Long Life

                                        How to Live Longer? 21 Ways to Live a Long Life

                                        When it comes to living long, genes aren’t everything. Research has revealed a number of simple lifestyle changes you can make that could help to extend your life, and some of them may surprise you.

                                        So, how to live longer? Here are 21 ways to help you live a long life

                                        1. Exercise

                                        It’s no secret that physical activity is good for you. Exercise helps you maintain a healthy body weight and lowers your blood pressure, both of which contribute to heart health and a reduced risk of heart disease–the top worldwide cause of death.

                                        2. Drink in Moderation

                                        I know you’re probably picturing a glass of red wine right now, but recent research suggests that indulging in one to three glasses of any type of alcohol every day may help to increase longevity.[1] Studies have found that heavy drinkers as well as abstainers seem to have a higher risk of early mortality than moderate drinkers.

                                        3. Reduce Stress in Your Life

                                        Stress causes your body to release a hormone called cortisol. At high levels, this hormone can increase blood pressure and cause storage of abdominal fat, both of which can lead to an increased risk of heart disease.

                                        4. Watch Less Television

                                        A 2008 study found that people who watch six hours of television per day will likely die an average of 4.8 years earlier than those who don’t.[2] It also found that, after the age of 25, every hour of television watched decreases life expectancy by 22 minutes.

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                                        Television promotes inactivity and disengagement from the world, both of which can shorten your lifespan.

                                        5. Eat Less Red Meat

                                        Red meat consumption is linked to an increased risk of heart disease and cancer.[3] Swapping out your steaks for healthy proteins, like fish, may help to increase longevity.

                                        If you can’t stand the idea of a steak-free life, reducing your consumption to less than two to three servings a week can still incur health benefits.

                                        6. Don’t Smoke

                                        This isn’t exactly a revelation. As you probably well know, smoking significantly increases your risk of cancer.

                                        7. Socialize

                                        Studies suggest that having social relationships promotes longevity.[4] Although scientists are unsure of the reasons behind this, they speculate that socializing leads to increased self esteem as well as peer pressure to maintain health.

                                        8. Eat Foods Rich in Omega-3 Fatty Acids

                                        Omega-3 fatty acids decrease the risk of heart disease[5] and perhaps even Alzheimer’s disease.[6] Salmon and walnuts are two of the best sources of Omega-3s.

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                                        9. Be Optimistic

                                        Studies suggest that optimists are at a lower risk for heart disease and, generally, live longer than pessimists.[7] Researchers speculate that optimists have a healthier approach to life in general–exercising more, socializing, and actively seeking out medical advice. Thus, their risk of early mortality is lower.

                                        10. Own a Pet

                                        Having a furry-friend leads to decreased stress, increased immunity, and a lessened risk of heart disease.[8] Depending on the type of pet, they can also motivate you to be more active.

                                        11. Drink Coffee

                                        Studies have found a link between coffee consumption and longer life.[9] Although the reasons for this aren’t entirely clear, coffee’s high levels of antioxidants may play a role. Remember, though, drowning your cup of joe in sugar and whipped cream could counter whatever health benefits it may hold.

                                        12. Eat Less

                                        Japan has the longest average lifespan in the world, and the longest lived of the Japanese–the natives of the Ryukyu Islands–stop eating when they’re 80% full. Limiting your calorie intake means lower overall stress on the body.

                                        13. Meditate

                                        Meditation leads to stress reduction and lowered blood pressure.[10] Research suggests that it could also increase the activity of an enzyme associated with longevity.[11]

                                        Taking as little as 15 minutes a day to find your zen can have significant health benefits, and may even extend your life.

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                                        How to meditate? Here’re 8 Meditation Techniques for Complete Beginners

                                        14. Maintain a Healthy Weight

                                        Being overweight puts stress on your cardiovascular system, increasing your risk of heart disease.[12] It may also increase the risk of cancer.[13] Maintaining a healthy weight is important for heart health and living a long and healthy life.

                                        15. Laugh Often

                                        Laughter reduces the levels of stress hormones, like cortisol, in your body. High levels of these hormones can weaken your immune system.

                                        16. Don’t Spend Too Much Time in the Sun

                                        Too much time in the sun can lead to an increased risk of skin cancer. However, sun exposure is an excellent way to increase levels of vitamin D, so soaking up a few rays–perhaps for around 15 minutes a day–can be healthy. The key is moderation.

                                        17. Cook Your Own Food

                                        When you eat at restaurants, you surrender control over your diet. Even salads tend to have a large number of additives, from sugar to saturated fats. Eating at home will enable you to monitor your food intake and ensure a healthy diet.

                                        Take a look at these 14 Healthy Easy Recipes for People on the Go and start to cook your own food.

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                                        18. Eat Mushrooms

                                        Mushrooms are a central ingredient in Dr. Joel Fuhrman’s GOMBS disease fighting diet. They boost the immune system and may even reduce the risk of cancer.[14]

                                        19. Floss

                                        Flossing helps to stave off gum disease, which is linked to an increased risk of cancer.[15]

                                        20. Eat Foods Rich in Antioxidants

                                        Antioxidants fight against the harmful effects of free-radicals, toxins which can cause cell damage and an increased risk of disease when they accumulate in the body. Berries, green tea and broccoli are three excellent sources of antioxidants.

                                        Find out more antiosidants-rich foods here: 13 Delicious Antioxidant Foods That Are Great for Your Health

                                        21. Have Sex

                                        Getting down and dirty two to three times a week can have significant health benefits. Sex burns calories, decreases stress, improves sleep, and may even protect against heart disease.[16] It’s an easy and effective way to get exercise–so love long and prosper!

                                        More Health Tips

                                        Featured photo credit: Sweethearts/Patrick via flickr.com

                                        Reference

                                        [1] Wiley Online Library: Late‐Life Alcohol Consumption and 20‐Year Mortality
                                        [2] BMJ Journals: Television viewing time and reduced life expectancy: a life table analysis
                                        [3] Arch Intern Med.: Red Meat Consumption and Mortality
                                        [4] PLOS Medicine: Social Relationships and Mortality Risk: A Meta-analytic Review
                                        [5] JAMA: Fish and Omega-3 Fatty Acid Intake and Risk of Coronary Heart Disease in Women
                                        [6] NCBI: Effects of Omega‐3 Fatty Acids on Cognitive Function with Aging, Dementia, and Neurological Diseases: Summary
                                        [7] Mayo Clinic Proc: Prediction of all-cause mortality by the Minnesota Multiphasic Personality Inventory Optimism-Pessimism Scale scores: study of a college sample during a 40-year follow-up period.
                                        [8] Med Hypotheses.: Pet ownership protects against the risks and consequences of coronary heart disease.
                                        [9] The New England Journal of Medicine: Association of Coffee Drinking with Total and Cause-Specific Mortality
                                        [10] American Journal of Hypertension: Blood Pressure Response to Transcendental Meditation: A Meta-analysis
                                        [11] Science Direct: Intensive meditation training, immune cell telomerase activity, and psychological mediators
                                        [12] JAMA: The Disease Burden Associated With Overweight and Obesity
                                        [13] JAMA: The Disease Burden Associated With Overweight and Obesity
                                        [14] African Journal of Biotechnology: Anti-cancer effect of polysaccharides isolated from higher basidiomycetes mushrooms
                                        [15] Science Direct: Periodontal disease, tooth loss, and cancer risk in male health professionals: a prospective cohort study
                                        [16] AHA Journals: Sexual Activity and Cardiovascular Disease

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