Blog Posts

  • How to Cook Quinoa: In 4 Simple Steps

    Quinoa is known for its various nutritional benefits. It has been widely acknowledged among health enthusiasts as a super food. It is also a great side dish and a better replacement to rice. Quinoa has two times the amount of protein per cup, less and better quality of carbs, and more fiber.

    Cooking quinoa is also simple. Now let’s get into the recipe. The ingredients for this recipe are pretty self-evident, you will need:

    • 1 cup of quinoa: your choice of white, red, or mixed.
    • Any liquid: Chicken, meat, vegetable broth or plain water.

    Quinoa Recipe

    Below are the instructions on how to cook quinoa on stove.

    1. In a strainer, place one cup of quinoa and rub it thoroughly to ensure it is washed and clean. Let the quinoa drain aside.
    2. It’s a simple 2:1 ratio. For every cup of quinoa add 2 cups of liquid (be it water or any type of broth desired). If you wish to cook quinoa in a rice cooker, the water to quinoa ratio remains the same. In the pan, add 2 cups of liquid to 1 cup of dry quinoa.
    3. Bring the quinoa and water to boil for 15-20 minutes in a low to medium heat. Cooking time may vary depending on your choice of rice cooker versus a simple stove. If you choose a rice cooker, opt for the lower end of the time range.

    You now have your cooked quinoa ready to be enjoyed and packed with nutritional benefits.

    Nutrition Facts of Quinoa

    One cup of 185 grams of cooked quinoa beats any carb substitute in terms of its nutritious richness:

    One cup of cooked quinoa contains 222 kcal.

    As for its macronutrients: there are 39 grams of carbs per cup, accounting to 22% per serving. The type of carb in quinoa is complex and so classifying it as a complex carbohydrate. Complex carbs are your optimal choice of carbs.

    They are high in fibers and keep you full for longer as they take more time to be digested.

    There are 8 grams of protein in one cup of quinoa, a comparably high amount of protein placed next to its substitutes like rice and corn.

    Finally, it is remarkably low in fat as well contributing to less than 2% or 3.5 grams in one cup, and only 0.42 is of saturated fat. Saturated fat, is what we call the “bad” fat and is recommended to be consumed in little amounts in our diets.

    Summary 

    Quinoa is great for our health, and it’s easy to cook.

    1. In a strainer, place one cup of quinoa and rub it thoroughly to ensure it is washed and clean.
    2. It’s a simple 2:1 ratio. For every cup of quinoa add 2 cups of liquid.
    3. Bring the quinoa and water to boil for 15-20 minutes in a low to medium heat.

    References:

    https://www.healthline.com/health/food-nutrition/simple-carbohydrates-complex-carbohydrates

    https://share.upmc.com/2018/04/quinoa-vs-brown-rice-nutrition/

    https://www.myfitnesspal.com/food/calories/organic-white-quinoa-australia-630485059

     

  • 3 Ways to Serve Smoked Salmon on Toast

     

    Not only is smoked salmon absolutely delicious, it is also packed with so many nutritional benefits and can be enjoyed on toast as a meal, a side dish, or as an appetizer.

    Salmon is known for its richness in omega-3 fatty acids.This particular fat is essential, meaning that you need to take this nutrient from your diet and that your body cannot create it on its own. It is also rich in protein, vitamin B, and it’s good for brain health.

    Healthline outlined the benefits salmon carries. You can read more about it here.

    Now, back to its deliciousness and how best it can be enjoyed. These are some of the most common and easy smoked salmon recipes. They are especially great for students, moms, or anyone on a busy schedule looking for an enjoyable meal that is easy to prepare, yet packed with flavor and nutritionally dense.

    The simplest way to enjoy smoked salmon is on toast. Your meal, appetizers or side dish can take no more than 10 minutes, it requires no cooking, no mess, and it will earn you the love of the crowd. You will just need to shop for a number of the ingredients mentioned below.

    1. Enjoy it with cream cheese 

    On toast, have a slice of salmon on a bed of spread rich cream cheese. It’s as simple as that. You may also squeeze half a lemon on top and munch on pickles on the side.

    1. Serve it with mashed avocados

    Cut a quarter of an avocado to thin slices, and put it on top of the salmon, also on toast. What’s special about this one is that you will be receiving double the nutritional benefit from both the avocado and salmon as both are rich in good fats.

    1. Upgrade your average egg toast

    Toast + eggs + salmon= a perfectly balanced meal! It has all you need from your daily nutrients: carbs, protein, and good fats. You can have the eggs your way: scrambled, boiled, sunny side up, poached, you name it! You can also add some avocados to it. It’s the perfect breakfast and a great meal to be enjoyed with your loved ones.

    Easy smoked salmon recipes mentioned above are perfect for on the go meals. It will take you very minimal time and a the same time it will ensure you eat a hearty and healthy dish.

    Summary: Smoked salmon is a superfood! It’s delicious, nutritious, and can be enjoyed in many ways. On toast, it’s perfect with cream cheese, avocados or eggs.  

    References:

    https://www.healthline.com/nutrition/11-benefits-of-salmon#section1