When it comes to heart healthy food we don't always think big flavor. But, Kirsten Helle, Nutritional Consultant and Personal Chef of Mesa De Vida, shows us new ways to dial up the nutrition while keeping your taste buds happy with her Quinoa Veggie Stir Fry.
Quick & Easy Quinoa "Fried Rice"
Makes 4-8 portions
1 tablespoon healthy oil or fat of your choice (avocado oil is great for high-heat cooking)
3-4 cups leftover cooked quinoa
2 cups frozen organic vegetable blend (green beans, carrots, corn)
8 ounces of sliced mushrooms
1 bunch of chopped scallions (green onions)
1 cup chopped fresh kale
2-3 cloves garlic, minced
2 tablespoons reduced sodium Tamari soy sauce
Fresh ground black pepper
Optional additions: chicken, eggs, tofu
This recipe shows how to use leftover cooked quinoa, which is a gluten free whole grain (actually a seed) that is high in protein and nutrition, to make a quick and healthy Asian fried rice alternative. This is packed with nutrition and is a great way to introduce quinoa or kale to your, or your family's, palate. Feel free to adjust the vegetables to your family's tastes, or to clean out the refrigerator. To make the finely chopped kale (makes it impossible to pick out and hardly alters the taste of a recipe) simply put several cups of fresh, clean kale, large ribs removed, into the food processor and pulse until very finely chopped.
Heat a large skillet over high heat, when hot add oil, swirl to coat. Add the ingredients and cook, stirring often, until the vegetables are al dente and heated through. Serve and enjoy!