How to Cook Quinoa + BONUS Week ONE Challenge Approved Quinoa Salad

Have you tried cooking Quinoa in the past and found that you didn’t really like it?

You’re not alone! This is something I hear often. I’ve put some tips and tricks together to change this!

Quinoa is so incredibly great for us, and it’s a BIG part of our 30-Day Challenge program!

Quinoa is week ONE Approved and something I really encourage you to incorporate for life.

I often have a big container of cooked quinoa stashed in my fridge. It’s easy to prepare once you know how, adds protein and fiber to a tasty salad, and also makes a great addition to a soup or casserole!

It really is a versatile food that everyone would benefit from having on hand!

Rachel’s Tips to ADD MORE FLAVOR to your Quinoa:

Aside from rinsing beforehand, there are some additional ideas you can incorporate to increase the flavor of your quinoa:
Add a clove or two of garlic to the cooking process, or minced garlic
Use broth instead of water to cook your quinoa in
Add a bay leaf while cooking
Add fresh lemon juice and/or zest once finished cooking
Add fresh herbs like parsley, thyme, basil, or mint at the tail end of cooking
Add chopped fresh arugula or spinach during the last few minutes of cooking time
Add a teaspoon of olive oil that you love

You can make a quick Quinoa Salad after your quinoa is cooked and cooled.

I often do this during week ONE of our 30-Day Challenge program because all of these ingredients are Challenge Approved and this is so tasty!

Week ONE APPROVED Quinoa Salad:

• 4 cups cooked and cooled Quinoa

• 2 cups small diced fresh tomatoes with most of their juices

• 2 cups small diced crisp cucumbers

• 1 small red onion, diced small

• 1 bunch fresh parsley or other fresh herbs, minced

• 1 large fresh lemon, juice and zest

• 1 tsp extra-virgin olive oil

• sea salt and freshly ground black pepper to taste

Gently toss ingredients together, taste test and adjust to your preferences.

This recipe is very adjustable and can be made to your own desired outcome.

Stays good in the fridge for 5 days, so this is excellent for meal prep.

It wasn’t that long ago that quinoa was an exotic grain that most of us hadn’t heard of!

Now it’s a healthy “superfood” staple that a lot of people keep in their kitchens.

Quinoa contains several important minerals – including magnesium, iron, and zinc – and it may help lower blood sugar levels.

It’s also a good source of fiber and antioxidants.

Even though it’s considered a grain, it’s not really a grain (it’s a seed) – and that means it doesn’t seem to bother most people who are sensitive to gluten.

I’ve got a quinoa tip for you!

If you’ve tried quinoa in the past and thought it tasted bitter, it was probably because it was still coated with saponins, a chemical produced by the plant to protect itself when it’s growing.

Make sure you rinse the quinoa before you cook it! I know this can be a little tricky because the seeds are so small … but I have a trick for you:

THE TRICK: Place the tiny seeds in a coffee filter, and then put the filter in a sieve or colander before you rinse.
Do you have quinoa in your pantry?

REFERENCE:

MedicalNewsToday

HealthLine

Britannica

ANY broth works GREAT to cook your quinoa! Use vegetable broth, chicken, or beef bone broth to increase the protein and nutrients.

Homemade Instant Pot Vegetable Broth

Homemade Chicken Bone Broth Recipe

Homemade Roasted Beef Bone Broth

To store your cooked quinoa:
Cooked quinoa should be refrigerated in an airtight container to keep out moisture and contamination.

It can last for five days in the refrigerator and six months in the freezer.
Here are some of our FAVORITE Quinoa Recipes for you to try:

Black Bean Quinoa Chopped Salad for Light and Fresh Clean Eats!

Quinoa + Olive Herbed Salad

Turkey Quinoa Taco Bake

Quinoa Chopped Salad

Nectarine Quinoa Tabbouleh

Mango Quinoa Chopped Salad

Spicy Chipotle Quinoa

Servings 4

Ingredients:

• 1 part uncooked quinoa (example: 1 cup dry quinoa)

• 2 parts water or broth (example: 2 cups water/broth)

• sea salt, to taste (around ¼ teaspoon salt per cup of dry quinoa)

Instructions:

Place your dry/uncooked quinoa into a fine mesh strainer and rinse really well under running water for about 30 seconds or so.

Transfer your rinsed quinoa to a pot and add the water/broth, and sea salt.
Bring to a boil over medium-high heat, then reduce the heat to a simmer.
Simmer uncovered until your quinoa has absorbed all of the liquid, about 15 minutes.

Turn the heat off, cover the saucepan, remove from the heat, and allow your quinoa to steam/rest in the covered pot for 10 minutes.
Remove the lid and fluff your quinoa with a fork.

Add any additional items from my suggestions above to make your quinoa suited to your personal taste.
Enjoy!
Rachel

The post How to Cook Quinoa – BONUS Salad first appeared on Clean Food Crush.

Beef and Zucchini Skillet

This is my favorite type of recipe. Ingredients and cooking method are ridiculously simple and completely packed full of nutrients – yet it’s simultaneously ultra-flavorful and super satisfying!

If you’re using ghee then you can make this Beef and Zucchini skillet during week 1 of your Challenge program. Simply follow the recommended quantities within your plan and reach out to our experienced coaches in your private group with any questions. (Registration for our Challenge can be found here)

Here’s How To make your own Ghee.

Do you have zucchini growing in your garden this year? If not, zucchini is now in-season, incredibly abundant, and also quite inexpensive at the Farmer’s Markets throughout summer…that’s if your neighbors don’t leave a big bag of it on your front porch as mine often do here in Utah.

Did you know:

Zucchini has quite an impressive nutritional scoreboard – from high levels of potassium, B vitamins, dietary fiber, and antioxidants, all of which offer benefits to our overall health.

If you eat beef, you might want to consider making sure it comes from grass-fed cows!

A few highlights:

Grass-fed beef offers up to 5x the amount of omega-3 fatty acids as conventionally raised beef.

It’s also higher in conjugated linoleic acid (CLA), a type of fat that appears to be linked with a lower incidence of some chronic diseases.

Plus, it’s higher in vitamins A, E, and antioxidants compared to beef from cows that were fed grain.

You can buy grass-fed beef in most supermarkets … but a nearby farmer’s market/local butcher can help you to find a great local source.

Because grass-fed is a little leaner than grain-fed beef, cook it at a lower temperature for a shorter time to avoid damaging the omega-3s.

How often do you eat beef?

REFERENCES:

• WebMD
• Healthline Grass-Fed Beef
• Healthline CLA

2 servings

Ingredients:

• 1 Tbsp avocado oil
• 2 large zucchini, cut into 1-inch thick half moons
• sea salt and ground black pepper
• 2 Tbsps ghee, or clarified butter
• 12 oz beef sirloin or filet, cut into large bite-size pieces
• 4 fresh garlic cloves, chopped

Optional:

• fresh herbs

Instructions:

Heat oil in a large skillet over medium-high and cook the zucchini until nicely golden-brown, with a slight crunch to the bite as we don’t want them overcooked.

Season lightly with sea salt and pepper, then set zucchini aside on a plate.

Melt your ghee/butter in the same preheated skillet and cook the steak for about 1 minute per side or until golden brown. Season with sea salt and freshly ground black pepper to taste.

Add in your chopped garlic and return the zucchini back to the skillet, cooking for a couple of minutes more, until everything is nicely heated through.

Serve with cooked brown rice, quinoa, or cauliflower rice and garnish with chopped fresh thyme or parsley, if desired.

Enjoy while hot!

Rachel

The post Beef and Zucchini Skillet first appeared on Clean Food Crush.