Still haven't tried QUINOA?

DID YOU KNOW?

Quinoa (pron.: /ˈkiːnwɑː/ or /kɨˈnoʊ.ə/, Spanish: quinua, from Quechua: kinwa), a species of goosefoot (Chenopodium), is a grain-like crop grown primarily for its edible seeds. It is a pseudocereal rather than a true cereal, or grain, as it is not a member of the true grass family. As a chenopod, quinoa is closely related to species such as beets, spinach and tumbleweeds.

**And did you know that quinoa can be used in place of rice or any starch, for a great power punch of healthy grain and PROTEIN? Yes, this little healthy grain has protein!**

So if you're still not convinced why you should be eating this grain as part of your healthy B-FIT4U lifestyle, here are TWO great recipes to get you started!

Lowfat QUINOA oatmeal raisin cookies

1 cup quinoa flakes (you can find these online or at WHOLE FOODS)

2 cups rolled oats (not instant)

1/2 cup flour

1 cup packed brown sugar

1 teaspoon salt

1 overripe banana, mashed

1/4 cup applesauce

1 egg

1/4 cup vegetable oil

2 teaspoons vanilla

1/2 cup chopped nuts (pecans or walnuts)

1/2 cup golden raisins

2 slices dried pineapple, finely chopped

Preheat the oven to 350 degrees. Toast the chopped walnuts in the oven until fragrant, about 8-10 minutes. In a large bowl, mix the quinoa, oatmeal, flour, brown sugar, and salt.
Stir the mashed banana, egg, applesauce, oil, and vanilla into the dry ingredients until well mixed. Stir in the nuts and dried fruit.
Using a 1/4 measuring cup or a large spoon, mound portions of the cookie dough onto a cookie sheet lined with parchent, and flatten each mound of dough slightly.
Bake cookies until they are getting brown around the edges, about 15-20 minutes.
Store cookies in an airtight container.

Southwestern QUINOA salad

1 cup uncooked quinoa

2 cups fat-free, low-sodium gluten-free chicken broth

1 cup fresh or thawed frozen corn

1 15 ounce can low-sodium black beans

1 cup grape tomatoes, halved

1/4 cup finely chopped red onion

1 jalapeno pepper, finely chopped

1/4 cup chopped fresh cilantro

Juice of 1 large lime or 2 small ones (about 1/4 cup)

1 tbsp plus 1 tsp extra virgin olive oil

1/2 tsp cuminRinse quinoa thoroughly to rid it of its bitter coating.
Place in a 2 quart saucepan with the chicken broth. Bring to a boil, then cover and simmer for 10-15 minutes, until the water is absorbed and the quinoa is fluffy. Allow to cool.
Place cooled cooked quinoa in a salad bowl with the corn, black beans, tomatoes, red onion, jalapeno pepper and cilantro.
Whisk lime juice, oil, and cumin in a small bowl. Drizzle over quinoa salad, then toss.

Per Serving: Calories 181, Calories from Fat 34, Total Fat 3.8g (sat 0.4g), Cholesterol 0mg, Sodium 94mg, Carbohydrate 29.8g, Fiber 4.4g, Protein 7g

Asian Chicken and Orzo Salad

More salads, more sundresses, more beach vacations, less trips to the gym....well maybe. BUT eating salads is a great way to get all kinds of great nutrition in one bowl! AND they are satisfying and deeeeeeee-licious! So if you didn't check out yesterday's post "The birds are singing!!" just another mention, that we at B-FIT4U are going salad CRAZY, in our bid for SPRING to come a little sooner, (and to look extra fabulous in our new spring wardrobes, of course!). So sticking with that theme, here is one of our favs ASIAN CHICKEN and ORZO SALAD! Happy Weekend!~FoodieGIRL


Asian Chicken and Orzo Salad

Ingredients

• 1 (9-ounce) package frozen sugar snap peas
• 1 (16-ounce) package orzo, cooked and drained (whole wheat, if available)
• 1 cup water chestnuts, drained and chopped
• 3 cups diced cooked chicken
• 3 green onions, chopped
• 1 medium red bell pepper, diced
• 1/2 cup olive oil
• 3 tablespoons rice wine vinegar
• 2 tablespoons soy sauce
• 2 teaspoons hoisin sauce
• 1 (2-ounce) package slivered almonds, toasted (1/2 cup)

Directions

Cook sugar snap peas according to package directions; drain well.
In a large bowl, combine sugar snap peas, orzo, water chestnuts, chicken, green onion, and red bell pepper. In a small bowl, whisk together oil, vinegar, soy sauce, and hoisin sauce. Pour over orzo mixture, tossing gently to coat. Stir in toasted almonds. Cover and chill until ready to serve.
 

The birds are singing!!

Can you feel it? Spring is making its first appearance...ok so maybe it's still chilly peppers where you are, but I heard the birds singing sweetly this morning, and you know what that means....SPRING IS COMING! So in honor of spring dresses, pastel colors, Easter bunnies and shamrocks (can't forget the leprechauns, now), we are going lighter on our menu selections and reaching into our salad recipe file for some of our best B-FIT4U Spring Salad Finds! Yes, cause no one wants to wave to the birds in their new sleeveless spring dress, with a flag under their arm...you know what I mean? ;)


The GOOD for you GREEK
(cause it has quinoa and don't we love a grain that has protein! YES!)

Ingredients

• 3 tablespoons freshly squeezed lemon juice
• 1 tablespoon red wine vinegar
• 1/4 teaspoon dried oregano
• 1 clove garlic, smashed and finely chopped to a paste
• Kosher salt and freshly ground black pepper
• 1/4 cup extra-virgin olive oil
• 1 cup quinoa
• Kosher salt and pepper
• 2 cups red and yellow grape tomatoes, halved
• 1 cup pitted kalamata olives
• 2 green onions (green and pale green part), thinly sliced
• 2 pickled cherry peppers, diced
• 1 small red onion, halved and thinly sliced
• 1/2 English cucumber, cut into small dice
• Feta, for sprinkling

Directions

Whisk together the lemon juice, vinegar, oregano, garlic and some salt and pepper in a small bowl. Slowly whisk in the oil until emulsified. Let sit at room temperature while you prepare the salad to allow the flavors to meld.

Rinse the quinoa in a strainer until the water runs clear. Combine the quinoa, 2 cups water, 1 teaspoon salt and 1/4 teaspoon pepper in a small saucepan, bring to a boil and cook until the water is absorbed and the quinoa is tender, about 15 minutes.

Transfer to a bowl, fluff with a fork and let sit for 5 minutes to cool slightly. Add the tomatoes, olives, green onions, cherry peppers, red onions, cucumbers and dressing and toss to coat. Cover and refrigerate for at least 1 hour and up to 8 hours before serving. The longer it sits the better the flavor.

Just before serving, transfer to a platter and sprinkle feta on top.
 

 

 

What is a CHIA SEED?

Have you heard all the news floating around about this new superfood, CHIA SEEDS? Wondering what they are and how they can benefit you, and what do you do with them anyway??

Well CHIA seeds are:

Nature's Complete Superfood.

Is the highest plant based source of Omega 3, dietary fibre and protein.

Chia is a great tasting seed that is easy to include in the daily diet for improved health.

Chia seeds were first used as food as early as 3500 BC and were one of the main dietary components of the Aztecs and the Mayans.

 
AND how do you use CHIA?
From smoothies, to salads, to entrees, just sprinkle some chia seeds for a bonus nutrition boost. They have a great, mild nutty taste and can also be put in dressings and yogurt. Go bananas for your chia with this fun smoothie recipe................
Strawberry Banana Smoothie with Chia Seeds

A superfood smoothie consisting of fresh fruits, chia seeds, and coconut milk

Ingredients

• 1 cup (250 mL) fresh strawberries, hulled and cleaned
• 1 peeled banana, frozen
• 4 cubes of ice
• 1 T chia seeds soaked in 1/4 cup (60 mL) of water
• 1/3 cup (160 mL) light coconut milk

Instructions

1. Combine all ingredients in a blender.
2. Pulse to desired consistency, adding more water to thin if necessary

 

Exercise feeling tired?

Is your exercise routine becoming stale, old and tired?
You need to add a boost of fun and change it up a bit, OR you're going to keep hitting that snooze alarm button in the morning, and finding an excuse not to do it! You see it's about MOVING! You don't have to get on that dreaded treadmill if that's not your thing, but you do need to MOVE that BODY everyday to keep yourself healthy and strong! So today we are sharing with you one of our favorite lists from Fitness trainer, Nicole Nichols of a whole month's worth of FUN workouts to get you movin' and a groovin' again, (and in shape for those warmer months ahead!)
Click on this link for her wonderful article and you can download her 30 day calendar of FUN FITNESS and get started today!
http://www.sparkpeople.com/resource/fitness_articles.asp?id=1296

Easy dinners

Easy dinners to start off the week....this is exactly what we need! I remember my mom had what I like to affectionately call, "staples", those certain meals she cooked frequently for our family that we just loved! And often those meals were done on certain days of the week, which now I realize as an adult, what a great way to stay organized!! Now I can't say I fall in line with this all the time, but I sure do try to keep to that sentiment because with this schedule it really makes the week run smoother
Vegetarian Mondays, Taco Tuesdays,  Pasta Wednesdays,  Crockpot Thursday, and Leftie Fridays (leftovers).

So if you are like any of the rest of us busy people running around the hamster wheel trying to get it all done, this might just be the "easy pass" for you, too, to get control of your week and your healthy eating with a schedule. Now instead of thinking, "What's for dinner?" You know that on monday, for instance, you only have to "google" a vegetarian recipe, and on tuesday you look up a new taco recipe, or use your trusty old favorite! So here's what's on my menu tonight! ENJOY!

VEGETARIAN MONDAY~

STIR FRY FUN!

Ingredients
Makes 4 servings
1/4 cup low-sodium soy sauce
1/4 cup mirin (Japanese rice wine), or semisweet white wine (such as Riesling)
1/4 cup orange juice
1/4 cup water
2 tbsp rice vinegar
1/4 tsp crushed red pepper flakes
1 tbsp canola oil
3 cloves garlic, minced
1 large bunch broccoli (1 1/4 lbs), trimmed and cut into small florets
1 bunch asparagus (1 lb), trimmed and sliced on diagonal into 2-in pieces
2 cups (8 oz) frozen shelled edamame
2 cups fresh snow peas (6 oz)
11/2 tsps cornstarch, dissolved in [1/4] cup cold water
1 tsp toasted sesame oil
3 cups cooked brown rice

Directions
Combine the soy sauce, mirin or white wine, orange juice, water, rice vinegar, and red pepper flakes in a small bowl. In a large wok or very large deep skillet the canola oil over medium-high heat. Add the garlic and cook, stirring, until fragrant, about 30 seconds. Add the broccoli, asparagus, edamame, and snow peas. Raise the heat to medium-high, and cook, stirring occasionally, until the vegetables are slightly softened, about 3 minutes. Add the mirin-soy mixture and cook, stirring, until the vegetables are crisp-tender, about 4 minutes. Add the dissolved cornstarch and stir to incorporate. Cook until the mixture thickens slightly, an additional 2 minutes. Drizzle with the sesame oil and serve over rice.

Serving size
1 1/2 cups stir-fry
3 tablespoons sauce
3/4 cup cooked brown rice

Friday night fish "fry"!

Do you love a good fish fry? You know that lightly battered dipped white fish fried to perfection with a side of french fries, so crispy you fall in love the first bite? ME TOO! But fried food is sooooooooooooo not healthy, but you knew that ;) Because your perfect food is taking in all that oil when it is being fried, you end up with a plate of fat and calories. Oh boo! But that doesn't mean that "fish frys" are out of your B-FIT4U lifestyle, right? Of course not! We have an "oven-fry" that will have you savoring your FRIDAY NIGHT FISH FRYS once again! (with a side of baked oven fries, too!)
**And you'll be having fish for dinner, so bonus on the healthy points for you this week **

Friday night fish "fry"
Vegetable cooking spray

4 (4 ounce) fillets of white fish ( flounder or tilapia)

1/3 cupmilk

1/4 cupall-purpose flour

2 cupsPepperidge Farm® Generous Cut Zesty Italian Croutons, crushed**

1. Preheat oven to 450 degrees F. Spray baking sheet with vegetable cooking spray.
2. Dip fish into milk. Coat with flour and then dip in milk. Coat with crushed croutons.
3. Place fish on baking sheet. Spray fish with vegetable cooking spray.
4. Bake for 10 minutes or until fish is done. Serve with tartar sauce (lowfat mayonnaise mixed with sweet relish and a dash of red wine vinegar for some zing!)

Oven baked frenchies
2 baking potatoes
Chili powder OR season salt/pepper
Egg whites

Wash potatoes and dry well. Lightly beat the egg whites with a fork until foamy. Add the seasoning you like. Put potatoes in microwave after piercing with a fork. Cook until soft.Cut in wedges. Spray pan with non stick spray.Bake at 400°F for 1/2 hour, turning potatoes once, until brown and crisp.