How to Start Eating Healthy | Part 1 Carbohydrates

MÉXICAN QUINOA SALAD

Ingredients: 

• 1 cup dry Organic Quinoa (Whole Foods) 
• 1/2 cup dry Quinoa = 2 cups cooked Quinoa
• 2 bunch Cilantro, chopped finely
• 4 Serrano or Jalapeño Peppers
• 1 Roma Tomato, diced
• 1 small Yellow Onion, chopped finely
• 2 Limes, juice squeezed
• Celtic Sea Salt

Makes about 4 cups, cooked.  Serving Size: 1/2 cup, cooked

Nutritional Information: 

1 cup uncooked Quinoa: 625 Calories | Carbohydrates: 109g | Fiber: 12g |Protein: 24g | Fat: 10g

1/2-cup serving of Quinoa, cooked: 111 Cals | Carbohydrates: 19.7g |  Fiber: 2.6g | Protein: 4g | Fat: 1.77g

Note: Cilantro, Peppers, Tomatos, Onions, Limes Celtic Sea Salt not included. 

Instructions: 

• Cook Quinoa according to directions below:
• Rinse Quinoa prior to cooking. 
• Combine 1 cup Quinoa with 2 cups water in a medium saucepan. Bring to a boil. 
• Add 1/2 bunch un-chopped Cilantro. Used as flavoring. 
• Cover, reduce heat to low, and simmer until quinoa is tender, about 15 minutes.
• Stir occasionally to prevent Quinoa from sticking to the bottom of saucepan. 
• Remove Cilantro
• Drain excess water, if any and return quinoa to saucepan, cover and let it sit for a few minutes. 

• In a bowl combine Cilantro, Serrano Peppers, Tomato, and Onion

• Add cooked Quinoa to bowl.  Make sure it not hot.
• Add Lime Juice and Celtic Sea Salt to taste.
• Mix well and refrigerate. 
• Serve Cold. 
• Garnish: Tomato Rose

Intersting Quinoa Info

• Qunoa is not a grain.  It's the seed of a grain.  It's considered a pseudocereal.
• It’s a DIABETIC solution, a very low-glycemic-index (35).
• Most people don't know how to pronounce it.  Including myself. 
• Good source of Magnesium, Iron, and Fiber
• Quinoa can assist in Cholesterol reduction. 
• Quinoa contains all 9 essential amino acids.
• Excellent source for Vegetarians.  

Healthy Mug Cakes

Ingredients: 

Mug Cake Batter

• 1/4 cup "So Delicious" Organic Unsweetened  Coconut Milk Gluten Free
• 1/4 cup Bob's Red Mill Gluten Free Quick Oats
• 3 Large Egg Whites
• 1 scoop ON Whey Protein Powder Vanilla Cream
• !-2 packets Truvia
• Cinnamon
• Vanilla Extract

Nutritional Info: 

Directions:  

Blend all items in a Blender or Nutri-bullet. 

Pumpkin Mug Cake

• 1/4 cup Mug Cake Batter
• 1.5 Tbls Libby's Pumpkin Puree
• Pumpkin Spice Seasoning
• Directions:  Pour batter in mug and add pumpkin.  Mix with spoon. 

Cacao-Choco Mug Cake

• 1/4 cup Mug Cake Batter
• 1 tsp Navitas Naturals Organic Cacao Powder
• You might want to add a little more Truvia, since Cacao Powder is bitter.  
• Directions:  Pour batter in mug and add Cacao.  Mix with spoon. 

Strawberry Mug Cake

• 1/4 cup Mug Cake Batter 
• 2 Large Strawberries
• Directions:  Blend well and pour in mug. 

Place 1 mug at a time in microwave.  Cook High temperature for 30 seconds at a time, until batter rises.  It depends how mushy and moist you want your mug-cake.  I don't like fully cooked, so I cook mine for about 45 seconds.  Keep an EYE on them! 

Invert mug cake into a plate.  Make sure sides are loose prior to inverting.  

Decorate with any garnish or any #healthy topping. 

#Healthy_MC

www.Healthy-MC.com

Spicy Chicken Patties

Ingredients: 

1.5 lbs ground Chicken (or Turkey)

1-3 serrano peppers - diced (depends on how Spicy you like)

1/4 cup Cilantro

Garlic

Freshly ground pepper

Celtic Salt

Unrefined Coconut Oil for Cooking

Makes about 4-5  - 4oz patties

Note:  You can make all Turkey or all Chicken! 

Steps: 

1. Mix all ingredients in a large bowl.
2. Season to taste!
3. Make 5oz meatballs about size of palm and flatten them to make each patty.
4. Each patty should weight about 5oz, pre-cooked.  It looses about 1oz in the cooking process.
5. In a skillet, place 1 tsp coconut oil over medium-high heat.
6. Place patty in skillet and cook about 4-5 mins per side. 

Enjoy!