In today’s fast-paced world, making informed and healthy food choices is more important than ever. The MyPlate initiative, introduced by the U.S. Department of Agriculture (USDA), serves as a practical guide to help us create balanced meals that contribute to overall health and well-being. This simple yet powerful tool emphasizes the importance of incorporating a variety of food groups into our daily diet, ensuring we receive the essential nutrients our bodies need to function optimally.
Among the various food groups highlighted by MyPlate, grains hold a particularly significant place. These versatile staples form the foundation of many diets worldwide and play a crucial role in providing our bodies with the energy required to thrive. Grains are packed with essential nutrients, including carbohydrates, fiber, vitamins, and minerals, which collectively support various bodily functions. From maintaining healthy digestion and cholesterol to regulating blood sugar levels and fueling our daily activities, grains are indispensable to a balanced and nutritious diet.
In this blog, we will delve deeper into Quinoa, explore the importance of it, and provide practical tips and a recipe on how to incorporate this nutrient-rich food into your meals. By understanding the vital role that grains play in our diet, you can make more informed choices that contribute to your overall health and vitality.
Quinoa is such a great choice for a whole grain option and is rich in essential vitamins and nutrients for the body, such as magnesium, folate, phosphorus, manganese, and thiamin (B1). It is loaded with carbohydrates for energy and protein to maintain muscle density and help with recovery making it a great substitute for other carbohydrate foods in your pantry. The superfood has about 5 grams of fiber per serving and is gluten-free for individuals who may have celiac disease.
The nutrient-dense food can be included with other lean-proteins of choice and a rainbow of vegetables to make a well-balanced meal for lunch or dinner. Quinoa is super versatile and can be used or paired with many recipes from pizza crust to corn chowder soup! Similar to other grains, quinoa is a naturally dry product and absorbs the liquid it is cooked with, making preparation extremely simple and convenient! It can be boiled in water or a hearty broth. Once boiled and fully cooked, quinoa is transformed into a light and fluffy consistency and is ready to be added to your favorite or even new recipes!
Black Bean Quinoa
Ingredients
- 1 Tbsp. olive oil
- 1 Jalapeño diced
- 1 cup quinoa
- 2 cups low-sodium vegetable broth
- 1 cup of corn kernels
- 1 tsp. chili powder
- ½ tsp. of cumin
- 1 15oz. can no salt added black beans drained
- 1 14.5oz. can no salt added diced tomatoes
- 1 avocado seeded, peeled and diced optional
- 2 Tbsp. chopped fresh cilantro
- 1-2 Juice of 1-2 limes
- Salt and pepper to taste
Instructions
- Heat olive oil in a skillet over medium high heat.
- Add jalapeño and cook, stirring frequently, until fragrant, about 1 minute.
- Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder and cumin.
- Simmer until quinoa is cooked through, about 20 minutes.
- Stir in avocado.
- Add cilantro, salt and pepper. Squeeze the lime juice.
- Serve immediately.