Spicy Quinoa and Beans

Spicy Quinoa and Beans | cookeatbehealthy.com

Spicy Quinoa and Beans is one of my favorite go-to dishes.  It’s the dish I make when I’m craving spicy Mexican flavors, it’s the dish I make when I don’t feel like cooking (yep that happens), but want to have something healthy and tasty to eat all week, and it’s that one meal I turn to when I’ve over indulged (yep that happens too) and I need to get my eating back on track!  

Spicy Quinoa and Beans | cookeatbehealthy.com

This recipe is a nutritional powerhouse full of protein, vegetables, and spices that are sure to satisfy and keep you satisfied for hours!  Occasionally I’ll  add shredded chicken to this recipe and that’s fantastic too!  One time I added extra chicken stock and shredded chicken to make a healthy chicken tortilla soup that was to die for!  Basically what I’m saying is – take the basics I share here and run with it!  Create your own version…adjust the spices to your preferences.  Maybe add some browned ground beef and cheese and turn it into a casserole.  Add more vegetables if you like – I’ve made it in the summer when I have zucchini and summer squash coming outta my ears and it’s super tasty with those added in!  In this recipe I used black beans and pinto beans, but those could be switched up too!  Or how about roast a spaghetti squash and serve the quinoa and beans over the top?  I like to serve it as pictured with fresh tomatoes and avocado, but it would be fantastic with salsa, sour cream, your favorite cheese, tortilla chips…you get the idea!  The possibilities are limitless!

Spicy Quinoa and Beans | cookeatbehealthy.com

Spicy Quinoa and Beans | cookeatbehealthy.com

Spicy Quinoa and Beans | cookeatbehealthy.com

Spicy Quinoa and Beans | cookeatbehealthy.com

Start by sautéing the onion, peppers, celery, and garlic in olive oil or about 5 minutes – just until the vegetables start to soften.

Spicy Quinoa and Beans | cookeatbehealthy.com

Then add the quinoa and sauté another 2 or 3 minutes.

Spicy Quinoa and Beans | cookeatbehealthy.com

Spicy Quinoa and Beans | cookeatbehealthy.com

Spicy Quinoa and Beans | cookeatbehealthy.com

Next add the spices, then the beans and tomatoes, and then the chopped chipotle in adobo.  Finally the stock is added, bring it all to a boil, then reduce the heat and continue to simmer, stirring occasionally, until the quinoa is cooked and most the liquid is absorbed.

Spicy Quinoa and Beans | cookeatbehealthy.com

Here it is after its simmered for about 30 minutes – the corn is added about 10 minutes before removing from the heat.

Spicy Quinoa and Beans| cookeatbehealthy.com

This is just such a colorful and satisfying dish!  After eating it for a few days just exactly as I had prepared it, I addded some shredded chicken and homemade enchilada sauce and morphed it into Spicy Quinoa Suffed Peppers!  It was super tasty and my husband loved it too!

Spicy Quinoa and Beans
Serves 12
A spicy and satisfying protein-packed nutritional powerhouse recipe sure to curb even the biggest appetite!
Write a review
Print
Prep Time
20 min
Cook Time
40 min
Total Time
1 hr
Prep Time
20 min
Cook Time
40 min
Total Time
1 hr
206 calories
36 g
0 g
3 g
9 g
0 g
235 g
649 g
3 g
0 g
2 g
Nutrition Facts
Serving Size
235g
Servings
12
Amount Per Serving
Calories 206
Calories from Fat 30
% Daily Value *
Total Fat 3g
5%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 649mg
27%
Total Carbohydrates 36g
12%
Dietary Fiber 7g
27%
Sugars 3g
Protein 9g
Vitamin A
7%
Vitamin C
25%
Calcium
6%
Iron
15%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 15 oz. can black beans, drained and rinsed
  2. 1 15 oz. can pinto beans, drained and rinsed
  3. 1 15 oz. can fire roasted diced tomatoes
  4. 1 10 oz. can diced tomatoes with habanero
  5. 2 cups quinoa
  6. 4 cups vegetable stock
  7. 1 green pepper, diced
  8. 1 can chipotles in adobo - 2 peppers finely chopped - reserve the remainder for another recipe
  9. 1 cup frozen corn
  10. 1/2 large onion, chopped
  11. 2 stalks celery, sliced
  12. 1 jalapeño, minced
  13. 1 tbsp extra virgin olive oil
  14. 2 tsp cumin
  15. 1 tsp salt
  16. 1 tsp oregano
  17. 4 cloves garlic, minced
Instructions
  1. In a large stockpot, sauté onion, green pepper, jalapeño, celery, and garlic in olive oil for 5 minutes, until vegetables just begin to soften.
  2. Stir in quinoa and sauté another 2-3 minutes.
  3. Add cumin, salt, oregano, beans, tomatoes, and finely chopped chipotle peppers with a little of the adobo sauce. Stir well.
  4. Pour in vegetable stock, stir to combine, and bring to a boil.
  5. Reduce heat and simmer, covered, approximately 20 minutes, stirring occasionally.
  6. Stir in frozen corn and continue simmering, stirring occasionally, for about 10 more minutes or until quinoa is done.
  7. Serve as desired.
Notes
  1. Store leftovers in the refrigerator for up to 7 days.
beta
calories
206
fat
3g
protein
9g
carbs
36g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream | cookeatbehealthy.com

As I write this the weather is starting to feel a bit more fall-like.  And by the time it publishes it will officially be fall.  That means most people will be in full pumpkin spice mode…lattes, cookies, muffins, ice cream, cheesecake, candles, room freshener, potpourri…it’s pumpkin spice overkill if you ask me!  I’m much more likely to usher in fall with a trip to an apple orchard than a pumpkin patch, or with a new recipe for something healthy and delicious featuring my fall favorite….butternut squash!

Butternut Squash | cookeatbehealthy.comI’d like to take a minute to appreciate this perfect little squash…and to the woman at the grocery store who does not share my affinity for perfect produce…I apologize if I freaked you out with my enthusiasm for this little cutie!  😉

So…back to business.  Today I’m sharing a recipe that continues our Cashew Cream Recipe Series, but also one that is perfect for fall because of the flavors and ingredients featured in these Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream!  Butternut squash is one of my favorite foods because of it’s flavor, obviously, but also because of it’s versatility!  It’s equally delicious as an ingredient in a savory dish as it is a sweet one.  So while many people are celebrating the arrival of fall with a PSL from Starbucks, I’m celebrating by creating these simple and tasty fritters with another fall favorite – butternut squash!

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream | cookeatbehealthy.com

 

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream | cookeatbehealthy.com

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream | cookeatbehealthy.com

These fritters are so easy to make because you don’t even have to pre-cook the squash!  The ingredients for the fritters are cooked quinoa, raw shredded butternut squash, eggs, garlic, shallots, salt & pepper, panko, and fresh sage, with a little coconut oil for frying.  The cashew cream sauce includes cashews, prepared horseradish, fresh sage, and salt & pepper. All in all it’s a pretty humble list of ingredients that yields fantastic fritters!

Sage is one of those herbs that I don’t use a lot, but whenever I do, I wonder why I don’t use it more! Sage has a very earthy and peppery flavor and it pairs perfectly with the butternut in these fritters. Plus the health benefits of sage are quite impressive. It helps keep skin healthy, improves digestion, it’s rich in antioxidants, helps in growth and development of bones, boosts cognitive development and the immune system, and helps to reduce inflammation and overall health! As for the horseradish – I think it’s a love it or hate it thing, and I happen to LOVE it! It’s got several health benefits as well including that it can aid in weight loss, help prevent cancer, and boost the immune system – just to name a few. So the combination of sage and horseradish is not only delicious, but incredibly healthful as well! I love learning about the health benefits of different foods and herbs that I use…it makes me feel even better about living the CEBH Lifestyle!

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream | cookeatbehealthy.com

And if you think the sage and horseradish are packed with health benefits…just wait til I tell you about the rest of the ingredients!  Butternut squash helps prevent high blood pressure, promotes regularity, improves eyesight, keeps bones strong, boosts the immune system and reduces inflammation, and aids in weight loss!  Quinoa is one of the most protein dense foods we can eat, it’s high in fiber, rich in iron, lysine, magnesium, riboflavin, and manganese.  Coconut oil can help you burn fat, helps prevent infections, reduces hunger, improves cholesterol levels, acts as a natural sunscreen, and boosts brain function.  WOW!!!  Everybody to the kitchen…STAT….it’s time to make some Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream!

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream | cookeatbehealthy.com

Tip: Peeling the squash is easily accomplished with a regular vegetable peeler.  If you find it’s difficult to hold onto, rest the bottom of the squash in the sink drain while you’re peeling!  After the squash is peeled, cut it in half lengthwise, scoop out the seeds, and then shred it.  I used my food processor, but you could certainly get the job done with a box grater as well…and you’d get an arm workout at the same time! 😉

Bonus Tip: This recipe calls for 2 cups cooked quinoa which is easily made by combining 1 cup uncooked quinoa with about two cups water, bringing it to a boil, then covering the pan, reducing the heat to low, and simmering approximately 15 minutes – or until all the water is absorbed.  Remove from heat and fluff with a fork.  For this recipe I make the quinoa earlier in the day and refrigerate it until I’m ready to make the fritters.

Making these little gems is super simple!  Once the butternut is shredded and the quinoa cooked, all the fritter ingredients are mixed together and the fritters are pan-fried in just a smidgen of refined coconut oil until they’re golden and crispy, then set on a paper towel to drain any excess oil!  The horseradish & sage cashew cream can be made while the quinoa is cooking, or, preferably it can be made a day ahead and stored in the refrigerator until you’re ready to serve the fritters.

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream | cookeatbehealthy.com

Butternut & Quinoa Fritters | cookeatbehealthy.com

Butternut & Quinoa Fritters | cookeatbehealthy.com

Butternut & Quinoa Fritters with Horseradish & Sage Cashew Cream
Serves 10
Freshly shredded butternut squash and quinoa lend a real taste of autumn to these light and tasty fritters served with horseradish and sage cashew cream.
Write a review
Print
Prep Time
30 min
Cook Time
30 min
Total Time
1 hr
Prep Time
30 min
Cook Time
30 min
Total Time
1 hr
246 calories
33 g
74 g
8 g
10 g
2 g
77 g
194 g
1 g
0 g
5 g
Nutrition Facts
Serving Size
77g
Servings
10
Amount Per Serving
Calories 246
Calories from Fat 73
% Daily Value *
Total Fat 8g
13%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 74mg
25%
Sodium 194mg
8%
Total Carbohydrates 33g
11%
Dietary Fiber 4g
14%
Sugars 1g
Protein 10g
Vitamin A
3%
Vitamin C
2%
Calcium
7%
Iron
17%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the fritters
  1. 1 small butternut squash, peeled and shredded
  2. 2 cups cooked quinoa
  3. 4 eggs, lightly beaten
  4. 3 cloves garlic, minced
  5. 1 medium shallot, minced
  6. 1 cup panko bread crumbs
  7. Salt and pepper to taste
  8. Chiffonade of 5-6 fresh sage leaves
  9. 3-4 tbsp refined coconut oil for frying
For the cashew cream
  1. 1/2 cup raw cashews, soaked in water for at least 2-3 hours, then drained
  2. 1/4 cup loosely packed fresh sage leaves
  3. 2 tbsp prepared horseradish (more or less to taste)
  4. 1/4 tsp each salt and pepper
  5. Filtered water as needed to reach desired sauce consistency
For the fritters
  1. Combine everything except the coconut oil and mix well.
  2. In a non-stick pan, melt 1 tbsp coconut oil over medium heat. When oil is hot and shimmering pack a portion of fritter mixture into an ice cream scoop, gently release into hot oil, and flatten slightly.
  3. Fry fitters in batches, being careful not to crowd the pan. I cooked 4 at a time.
  4. After 3-5 minutes, when the bottom side is golden brown, turn carefully and continue cooking the flip side another 3-5 minutes until it's golden brown.
  5. Remove from pan and drain on clean paper towel.
  6. Continue cooking in this manner, adding small amounts of coconut oil to your pan as needed, until all the fritters are completed.
  7. Serve immediately with Horseradish & Sage Cashew Cream Sauce.
For the cashew cream
  1. In a blender or food processor combine drained cashews, sage, salt and pepper, and 1 tbsp horseradish. Blend on medium speed, adding water a tablespoon at a time until the sauce smooths and is almost the desired consistency.
  2. Stop the blender and taste the sauce. Add more horseradish if desired, and water if needed, then continue blending until smooth and creamy. (I really like horseradish so I used about 4 tbsp total)
  3. Store sauce in refrigerator until ready to serve fritters.
Notes
  1. I found a regular sized ice cream scoop was exactly the right portion size for these fritters.
  2. You might consider making the horseradish and sage cashew cream a day in advance as it keeps well in the refrigerator, and the flavors develop over the course of 24 hours.
  3. Leftover quinoa would be perfect for this recipe - plan ahead and that's one less ingredient to prepare the day you make the fritters!
beta
calories
246
fat
8g
protein
10g
carbs
33g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
Just today my friend and I were fantasizing about winning the lottery and paying off houses, cars, and college tuition bills so we could retire, travel, and live the “good life”.  But she was right when she prefaced all that with good health – because without that, we couldn’t enjoy all the riches our lives have to offer!  So here’s to Cooking, Eating, and Being Healthy, while enjoying every single morsel of food we put in our mouths, in order to live as rich a life as possible!

Turkey Quinoa Skillet Casserole

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

This is one of those super simple casserole recipes that morphs into something different every time I make it….and that’s why I love it so much!  I firmly believe that a recipe is more of a guidebook than a rule book.  And for all my recipes I share here, I hope you all use them as such as well.  Don’t like the spices I used?  Swap them out for ones you do like!  Different vegetables in season?  By all means use whatever is fresh and readily available!  Prefer to go vegetarian?  Perfect!  Leave out the meat, sub in tofu, beans, or whatever other protein source you like.  I’ll never know anyway – it’s not like I can actually see into your kitchen!  😜  And even if I could, I’d be your biggest cheerleader – I want you to make meals you and your family will love – ones that they’ll request over and over again!  And if you hit upon a particularly fabulous combination of flavors and ingredients then I’d ask you to please share that with me if you would!  I love the collaborative effort involved in sharing recipes!

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

Anyway….today’s recipe could easily be called “I Need to Use This Stuff Before it Goes Bad”.  But that’s not very appetizing, is it?!?  Somehow Turkey Quinoa Skillet Casserole sounds much more palatable!  And who decided casseroles are the black sheep of family dinner time?  Personally, I think casseroles are rock stars!  They’re simple, they’re convenient, they’re economical, they’re perfectly sneaky ways to get your kids (or husband) to eat vegetables, and they’re delicious!  For this recipe I kept it extra easy by baking the casserole in the same pan I pre cooked the ground turkey in….fewer dishes = happier me!

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

For this particular casserole on this particular day I used ground turkey.  I’ve chosen to avoid most red meat, so ground turkey is a great option in casseroles that might typically be made with ground beef.  It’s lean and delicious, and I actually prefer it – it’s a much milder flavor which lets all the other flavors shine through!  For vegetables I used garlic scapes , mushrooms, tomatoes, zucchini, summer squash, yellow bell pepper, and a small jalapeño – all were lurking in my fridge begging to be used!  I pre-cooked the quinoa with chicken stock to give it a little more flavor before adding it to the casserole.  Then for seasonings I used salt & pepper, cumin, and oregano, along with a little tomato paste to enhance the tomato flavor.  Finally, just before popping it in the oven I sprinkled just a little tease of fresh grated Parmesan cheese!

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

First thing you’ll want to do is start the quinoa by combining the chicken stock and quinoa in a small saucepan.  Bring it to a boil, give it a stir, turn it to low, and simmer 15 minutes until tender and all the stock is absorbed.  While the quinoa is cooking, prep your vegetables by dicing the jalapeño into small pieces and slicing garlic scapes into thin rounds.  Chop the rest of the vegetables into similar bite sized pieces.

Once the vegetables are prepped it’s time to brown the ground turkey over medium high heat in a large skillet drizzled with a couple teaspoons of olive oil.  Stir frequently, breaking up the large chunks of turkey. Cook approximately 5 minutes then toss in the garlic scapes, yellow pepper, and jalapeño.  Stir to combine.

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

After stirring in the peppers and garlic scapes it’s time to add in the zucchini and summer squash.

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

Then stir in the mushrooms and spices and continue cooking another 10 minutes until turkey is cooked through and vegetables are softened.

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

Next add in the tomato paste and tomatoes and cook about 5 more minutes.

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com Turkey Quinoa Skillet Casserole | cookeatbehealthy.com Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

And finally it’s time to stir in the cooked quinoa!

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

Finally sprinkle the skillet casserole with the 1/2 cup fresh grated Parmesan cheese and then pop it in a 350 degree oven for about 30 minutes until it’s hot and bubbly and the cheese is slightly browned!

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com Turkey Quinoa Skillet Casserole | cookeatbehealthy.com Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

Turkey Quinoa Skillet Casserole
Serves 6
Not your ordinary casserole.....this one is chock full of healthy ground turkey and vegetables.
Write a review
Print
Prep Time
15 min
Cook Time
50 min
Total Time
1 hr 5 min
Prep Time
15 min
Cook Time
50 min
Total Time
1 hr 5 min
435 calories
19 g
117 g
24 g
37 g
8 g
338 g
827 g
5 g
0 g
13 g
Nutrition Facts
Serving Size
338g
Servings
6
Amount Per Serving
Calories 435
Calories from Fat 214
% Daily Value *
Total Fat 24g
37%
Saturated Fat 8g
39%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 8g
Cholesterol 117mg
39%
Sodium 827mg
34%
Total Carbohydrates 19g
6%
Dietary Fiber 3g
13%
Sugars 5g
Protein 37g
Vitamin A
17%
Vitamin C
132%
Calcium
29%
Iron
21%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 20 ounces lean ground turkey
  2. 1/2 cup uncooked quinoa
  3. 1 cup chicken stock
  4. 2 garlic scapes, or 2 tsp chopped garlic
  5. 2 tsp extra virgin olive oil
  6. 2 small zucchini, chopped into bite sized pieces
  7. 2 small summer squash, chopped into bite sized pieces
  8. 1 1/2 cup mushrooms, diced into bite sized pieces
  9. 1 large fresh tomato, chopped bite sized
  10. 1 yellow bell pepper, chopped
  11. 1 jalapeño, diced
  12. 2 tbsp tomato paste
  13. 1 tsp salt
  14. 1 tsp pepper
  15. 2 tsp cumin
  16. 1 1/2 tsp dried oregano
  17. 1/2 fresh grated Parmesan cheese
Instructions
  1. Preheat oven to 350 degrees
  2. Prepare quinoa by combining it in a small saucepan with the chicken stock. Bring it to a boil, then reduce heat and simmer, covered, 15 minutes or until liquid is absorbed.
  3. Remove from heat and set aside.
  4. Meanwhile, drizzle olive oil in large oven proof skillet and brown ground turkey over medium high heat for about 5 minutes.
  5. Stir in garlic scapes, peppers, squash, and mushrooms.
  6. Mix in salt, pepper, cumin, and oregano. Continue cooking for about 10 minutes, or until vegetables begin to soften.
  7. Stir in tomato paste and tomatoes, cooking for an additional 5 minutes.
  8. Add cooked quinoa, stirring well to combine.
  9. Sprinkle with Parmesan cheese and place in preheated oven.
  10. Bake, uncovered, 30 minutes until hot and bubbly and cheese is slightly browned.
  11. Remove from oven and serve hot.
beta
calories
435
fat
24g
protein
37g
carbs
19g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
Give this rock star of a casserole a try soon!  It’s a perfect weeknight dinner paired with a green salad or some crusty bread!

Cherry, Almond, & Toasted Quinoa Granola

Cherry Almond & Toasted Quinoa Granola | cookeatbehealthy.com

Part of the Cook Eat Be Healthy lifestyle is to simplify what I eat.  That means pretty much cutting out all processed foods because there’s nothing simple about most of them.  The problem with simplifying my diet is that it complicates grabbing a quick snack or meal out of convenience sake.  So I’ve learned to plan ahead when possible, have healthy snacks at the ready, and to make more healthful versions of my favorite foods, like my homemade granola!  That way I control exactly what goes into it, and I can change it up to suit my mood by adding a variety of different fruits, nuts, and grains!

Cherry, Almond & Toasted Quinoa Granola | cookeatbehealthy.com

Today I’m making a Cherry, Almond & Toasted Quinoa Granola.  I love the flavors of almond and cherry together, and the toasted quinoa gives it a super crunchy element that I really like!  I like to sprinkle it on top of fresh fruit or enjoy a little bowl of granola with fresh cherries and some vanilla almond milk.  My husband likes it with vanilla yogurt and fresh cherries.  And of course it makes a great snack all by itself!

Cherry Almond & Toasted Quinoa Granola | cookeatbehealthy.com

Cherry Almond & Toasted Quinoa Granola | cookeatbehealthy.com

Cherry Almond & Toasted Quinoa Granola | cookeatbehealthy.com

For this recipe I’m using old-fashioned oats, quinoa, honey, maple syrup, almonds, dried cherries, almond extract, a little salt, some cinnamon, and coconut oil.  The very first thing I did was cook the quinoa as usual, then spread it on a jelly roll pan (the same one I’ll be using to bake the granola….the fewer dishes, the better), and pop it in a 350 degree oven for about 12-15 minutes until it just barely starts to turn golden.

Cherry Almond & Toasted Quinoa Granola | cookeatbehealthy.com

While the quinoa is toasting, melt the coconut oil in a large bowl in the microwave, stir in the maple syrup and 1/4 cup honey until the syrup and honey are dissolved in the warm oil.  Then add the almond extract, salt, and cinnamon, and stir to combine. 

Granola | cookeatbehealthy.com Granola | cookeatbehealthy.com Granola | cookeatbehealthy.com

To this mixture add the oats, almonds, and toasted quinoa, and stir well making sure everything is completely coated. Then spread it on the same jelly roll sheet the quinoa was toasted on, and pop it into the oven which has been reduced to 250 degrees.  Bake it for one hour, stirring every 15 minutes.

Granola | cookeatbehealthy.com Granola | cookeatbehealthy.com Granola | cookeatbehealthy.com

Before returning it to the oven for the last 15 minutes of baking time, add the cherries and drizzle on an additional 2 tablespoons of honey, mix it well, and return it to the oven for the final 15 minutes baking time.  When the final baking cycle is complete, remove it from the oven a cool just a few minutes on the baking sheet, then spread it on a piece of parchment paper on the counter to cool completely.  

Granola | cookeatbehealthy.com Granola | cookeatbehealthy.com

Once it’s cool, I store it in a jar or zip-lock bag in the pantry.  This recipe doesn’t make chunky granola – the pieces are much smaller, and I prefer it that way.  I just don’t want you to be disappointed when you can’t pick up a big piece and chomp down on it!  😉

Cherry Almond & Toasted Quinoa Granola | cookeatbehealthy.com

Cherry Almond & Toasted Quinoa Granola | cookeatbehealthy.com

Cherry, Almond, & Toasted Quinoa Granola
Serves 15
Homemade granola that you can feel good about feeding your family, made with ingredients you can actually pronounce!
Write a review
Print
Prep Time
30 min
Cook Time
1 hr
Total Time
1 hr 30 min
Prep Time
30 min
Cook Time
1 hr
Total Time
1 hr 30 min
233 calories
36 g
0 g
8 g
7 g
3 g
82 g
81 g
10 g
0 g
4 g
Nutrition Facts
Serving Size
82g
Servings
15
Amount Per Serving
Calories 233
Calories from Fat 65
% Daily Value *
Total Fat 8g
12%
Saturated Fat 3g
15%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 81mg
3%
Total Carbohydrates 36g
12%
Dietary Fiber 4g
18%
Sugars 10g
Protein 7g
Vitamin A
3%
Vitamin C
2%
Calcium
4%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3 cups old-fashioned oats
  2. 1/2 cup quinoa, dry
  3. 1 cup water
  4. 1/2 cup unsalted almonds
  5. 1 cup dried cherries
  6. 1/4 cup plus 2 tbsp honey
  7. 1/4 cup maple syrup
  8. 3 tbsp coconut oil
  9. 1/2 tsp salt
  10. 1/2 tsp cinnamon
  11. 1/2 tsp almond extract
Instructions
  1. Preheat oven to 350 degrees.
  2. In small saucepan, combine quinoa with 1 cup water, bring to a boil, cover and reduce heat to low.
  3. Cook quinoa 15 minutes, until water is absorbed.
  4. Spread cooked quinoa on a jelly roll pan, place in oven, and toast 12-15 minutes until barely golden in color. Remove from oven and reduce temperature to 250 degrees.
  5. While quinoa is toasting, melt coconut oil in large bowl in microwave.
  6. Add maple syrup and 1/4 cup honey into melted coconut oil, stirring until honey and syrup are dissolved.
  7. To the oil mixture, add the salt, cinnamon, and almond extract. Mix well.
  8. Add oats, almonds, and toasted quinoa to the large bowl, stirring well until everything is completely coated.
  9. Evenly spread granola mixture on the same jelly roll pan used for toasting the quinoa and bake at 250 degrees for 1 hour, stirring every 15 minutes.
  10. Before baking for the final 15 minutes, add the cherries and drizzle on the 2 tbsp of honey. Stir well and return to oven.
  11. Remove from oven after the final 15 minutes baking time and cool about 5 minutes on the baking pan.
  12. Then spread the granola onto a piece of parchment paper on the counter and cool completely.
  13. Store in an air-tight container.
beta
calories
233
fat
8g
protein
7g
carbs
36g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
What are your favorite granola flavors and how do you like to eat your granola?  Leave me a comment and we can compare notes!

Pan Seared Scallops, Lemony Quinoa, & Fruit Salsa For Two

Pan Seared Scallops, Lemony Quinoa, & Fruit Salsa | cookeatbehealthy.com

For most of my life I thought I didn’t like fish and seafood.  I know!  I know!  Crazy, right?  But recently I’ve discovered that in actuality, I love fish and seafood.  So you’re probably thinking what the heck???  You might be thinking that maybe I hit my head, or had some other traumatic event in my life, or maybe some crazy allergic reaction that caused me to suddenly like fish…but nope….you’d be wrong!  You see, the real problem was that since as early as I can remember, my mom convinced me that I hated fish!  I mean, she does, so it sorta makes sense that I would think I do too.  But as I grew to adulthood I just went along with our mutual dislike instead of developing my own opinion as to whether or not I like fish and seafood.  It’s a shame really – all those years of potential fish dinners just wasted!

Now, I live in Iowa, and in the United States it doesn’t get much more land-locked than that, so our options for seafood are pretty limited and nothing we get here is nearly as fresh as it is along the coasts.  That doesn’t mean our selection is nonexistent, it just means it’s not as abundant, nor as fresh.  I do know, however, that there are some pretty amazing fishing spots in Iowa.  We have many beautiful streams and rivers where a fisherman (fisherperson) can spend a blissful day relaxing by the water while dangling a worm, just waiting for the “big one” to take the bait!  

My friend and business partner, Karen, was raised on a farm in northeast Iowa and took me to her folks’ place one day for a visit to the farm, and for some of her dad’s famous fish.  I admit I was skeptical.  Karen had raved for years about her dad’s fish…caught in one of those beautiful Iowa streams…..but she’s a hardcore fish fanatic.  I worried I would hate it!  And even though Mom taught me to hate fish, she also taught me manners, so I knew I had to eat it, and I had to pretend I liked it – even if I didn’t!  The first thing I noticed when Norbert started cooking his famous fish was how GOOD it smelled.  And then I saw how crispy and golden and delicious it looked, and I started to feel hopeful…maybe I’d like it enough to not gag and make a fool of myself!  😜  Then came the moment of truth, as Karen and her folks watched me take that first bite, and it was like the heavens opened and angels sang, and I’m pretty sure unicorns danced too – because I liked it….a lot….I might have even loved it!  My fish-fate was sealed.  I was a brand new member of “The Fish & Seafood Appreciation Society”!  Since that fish-fateful day, I’ve expanded my culinary experience to include many different kinds of fish and seafood dishes, and I’ve yet to meet one (other than shrimp and oysters) that I don’t like.  It only took me nearly 50 years to come around to Team Fish – but hey – better late than never!  

Pan-Seared Scallops, Lemony Quinoa, & Fruit Salsa For Two | cookeatbehealthy.com

Today’s recipe uses the freshest scallops I could get my hands on here in land-lubber country!  Thankfully we have a fantastic grocery chain here in the Midwest that carries a pretty diverse selection of fresh fish and seafood, so I rarely have to buy frozen.  And I trust Hy-Vee to sell me only the absolute freshest product that they are able to procure!  

The ingredients for making the scallops themselves couldn’t be much easier or straight forward.  All you need for two servings is 8 scallops, about 1/2 pound, some extra virgin olive oil, and salt and pepper!  I rinse the scallops and pat them dry, and if the little side muscle is still attached, just pull that off and discard it.  I sprinkle both sides with a bit of S & P, drizzle the EVOO into a large skillet, heat it to screaming hot – yep, that’s a technical cooking term – then place the scallops in the pan, sides not touching,  and cook for 90 seconds to 2 minutes.  Then flip the scallops and cook another 3o-60 seconds until they are just cooked through.

Tip:  One of the most important things to remember when preparing scallops is to not overcook them.  You’ll be sad if you do, because they’ll be tough and rubbery and you’ll have spent a lot of money for a disappointing dinner.  😟  Also don’t try to flip them until a crust has formed on the first side.  Once this has been achieved you can be certain they won’t stick when trying to turn them.  A sear on the second side is not as important, and they only need to cook long enough after turning to be cooked through.  

Pan-Seared Scallops, Lemony Quinoa, & Fruit Salsa | cookeatbehealthy.com

To make this a complete dinner for two I served the scallops over some lemony quinoa, and topped them off with some of the Fruit Salsa with Creamy Lemon Poppyseed Vinaigrette from last Wednesday’s post.  I told you I had an idea for that delicious creamy and tangy fruit salsa!  You can find the salsa recipe here!  

The Lemony Quinoa just could not be simpler….combine the dry quinoa with some water, a little bit of lemon juice, the zest of a lemon, and then cook as usual and you’ll have a tasty bed of quinoa upon which to place your scallops!

Pan Seared Scallops, Lemony Quinoa, & Fruit Salsa for Two
Serves 2
A light and exceptionally healthy and delicious dinner for two, perfect for a special occasion, or even just because Tuesdays happen!
Write a review
Print
Total Time
30 min
Total Time
30 min
355 calories
38 g
14 g
17 g
15 g
2 g
375 g
1099 g
4 g
0 g
14 g
Nutrition Facts
Serving Size
375g
Servings
2
Amount Per Serving
Calories 355
Calories from Fat 147
% Daily Value *
Total Fat 17g
26%
Saturated Fat 2g
11%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 11g
Cholesterol 14mg
5%
Sodium 1099mg
46%
Total Carbohydrates 38g
13%
Dietary Fiber 5g
22%
Sugars 4g
Protein 15g
Vitamin A
8%
Vitamin C
14%
Calcium
7%
Iron
16%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the Scallops
  1. 8 sea scallops, about 1/2 pound
  2. 2 tbsp extra virgin olive oil
  3. salt & pepper to taste
For the Lemony Quinoa
  1. 1/2 cup dry quinoa
  2. Zest of 1 lemon
  3. 1 tbsp fresh squeezed lemon juice
  4. Scant 1 cup water
For the Final Presentation
  1. 1 cup Fruit Salsa with Creamy Lemon Poppyseed Vinaigrette
For the Quinoa
  1. Zest and juice a fresh lemon.
  2. Place dry quinoa, lemon zest, lemon juice, and water in small saucepan.
  3. Stir well and bring to a boil.
  4. Reduce heat and simmer on low, covered, about 15 minutes until liquid is absorbed.
  5. Remove from heat, fluff with a fork, re-cover and set aside while cooking the scallops.
For the Scallops
  1. Rinse under cool water and pat dry.
  2. Remove small side muscle if still attached.
  3. Season with salt & pepper
  4. Place EVOO in a large skillet and heat over medium-high heat until very hot and nearly smoking.
  5. Gently place each scallop in hot pan, being sure they are not touching one another, and cook approximately 90-120 seconds without moving them, and until a golden crust forms.
  6. Turn with tongs and continue cooking until cooked through, about another 60-90 seconds.
  7. Remove from heat and serve immediately.
For the Dinner For Two
  1. Place quinoa on plate, top with seared scallops, and dress with the fruit salsa.
  2. ENJOY!
Notes
  1. The fruit salsa can easily be prepared a day or two ahead to simplify the meal preparation.
beta
calories
355
fat
17g
protein
15g
carbs
38g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
Since I’m a newbie fish fanatic I can’t claim to be an a-fish-ianado…..hahahaha….but I was pretty darn happy with the way this meal turned out…..and so was my husband!  

Do you have a food that you love now, but for years thought you hated?  Tell me in a comment and we can share a laugh!  I do love a good laugh, and I never shy away from a chance to laugh at myself!  😀

Quinoa Risotto With Mushrooms & Asparagus

Quinoa Risotto With Mushrooms & Asparagus | cookeatbehealthy.com

Did you know that 2013 was declared “The International Year of Quinoa” by The Food and Agricultural Organization of the United Nations?  Did you also know that quinoa was a mainstay of the Inca’s diet dating as far back as 1200 AD?   Me neither, but I’m not surprised!  I’ve got a thing for quinoa.  I mean….I really love it….a lot, and apparently so does everyone else!  But please tell me I’m not the only one who, when trying to spell it, pronounces it in my head as kwin-o-a !  😉  Of course it’s actually pronounced keen-wah, but speaking it and spelling it are two different things!

One of the best things about quinoa is that it’s so versatile.  It can easily switch gears from a savory meal accompaniment or salad, to a sweet dessert or breakfast porridge.  But aside from the joys of cooking, and obviously eating quinoa, the health benefits are significant!  Quinoa is a nutrient rich food which adds many minerals, fiber, protein, and ‘good’ fats to our diet.  There is also some evidence that quinoa can act as an anti-inflammatory agent.  Quinoa is also gluten free and therefore an excellent substitute for those with gluten-free dietary restrictions.

Quinoa Risotto With Mushrooms & Asparagus | cookeatbehealthy.com

Since quinoa is one of my favorite foods I’m always trying to find new ways to use it by developing new recipes with it as the main ingredient.  Today I’m sharing a recipe for Quinoa Risotto with Mushrooms & Asparagus.  It’s a rich side dish that goes great with grilled chicken or fish, or by itself as a light lunch selection.  Typically risotto is made with Arborio rice because it’s high starch content is what helps lend to the creaminess ( the butter in the traditional recipe doesn’t hurt any either) of the dish.  But I wanted to try a version that has all the same rich flavors and creamy texture of traditional risotto, but with the health benefits of quinoa. Happily, the end result surpassed my expectations!  My Quinoa Risotto is still creamy, it’s richness comes from the addition of white wine (a risotto must), good chicken stock, and refined coconut oil instead of butter.  Add in two of my favorite vegetables, mushrooms & asparagus, some fresh thyme, a healthy dose of patience,  and….voila…..Quinoa Risotto!  The ingredients are simple, the flavors, however are not!  The end result is a dish classy enough to serve guests, but homey enough for a cozy mid-week family dinner!

Tip: There is a slightly bitter natural coating on quinoa called saponin, and most cooking instructions will tell you to rinse it before cooking.  But I have to be 100% honest and say I rinsed my quinoa exactly one time – the first time I ever cooked it!  Frankly it’s kind of a pain.  And truthfully, I can’t tell a difference  in the taste, so why make more work for yourself?!?

Quinoa Risotto With Mushrooms & Asparagus | cookeatbehealthy.com

Quinoa Risotto With Mushrooms & Asparagus
Serves 6
A rich & luscious spin on a traditional risotto recipe!
Write a review
Print
Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
255 calories
29 g
5 g
10 g
11 g
3 g
329 g
628 g
5 g
0 g
7 g
Nutrition Facts
Serving Size
329g
Servings
6
Amount Per Serving
Calories 255
Calories from Fat 88
% Daily Value *
Total Fat 10g
15%
Saturated Fat 3g
14%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 5mg
2%
Sodium 628mg
26%
Total Carbohydrates 29g
10%
Dietary Fiber 4g
16%
Sugars 5g
Protein 11g
Vitamin A
12%
Vitamin C
11%
Calcium
4%
Iron
20%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 cup quinoa
  2. 4 cups chicken stock
  3. 1/2 cup white wine
  4. 2 tbsp extra virgin olive oil
  5. 2 tsp refined coconut oil
  6. 2 tbsp fresh thyme
  7. 1 tsp salt to taste
  8. 1/2 tsp ground black pepper
  9. 2 cloves, or 2 tsp chopped garlic
  10. 2 shallots, finely diced
  11. 1 pound asparagus, thinly sliced diagonally
  12. 1/2 pound baby bella mushrooms, thinly sliced
Instructions
  1. Begin by pouring the 4 cups chicken stock into a medium saucepan. Bring to simmer and keep warm over low heat.
  2. Drizzle EVOO in large skillet, toss in diced shallots and cook over medium heat, stirring occasionally until shallots are soft and somewhat translucent.
  3. Add garlic, S & P, and coconut oil, stirring until oil is melted.
  4. Pour in the 1 cup quinoa, stirring to coat completely, and toast until very lightly browned, or about 5 minutes.
  5. Pour in the 1/2 cup white wine, stirring until most the liquid is absorbed.
  6. Begin adding the warm chicken stock, 1 ladle at a time, stirring very often, until liquid is mostly absorbed. Continue in this manner until all 4 cups of chicken stock have been added to the quinoa.
  7. After the first 15 minutes, add the mushrooms and continue cooking as above.
  8. After the next 15 minutes, add the asparagus and thyme, and continue cooking as above.
  9. Expect total cooking time needed to incorporate 4 cups of chicken stock to be approximately 45 minutes.
  10. After most all the liquid is absorbed taste for seasoning, adjusting as necessary.
  11. Remove from heat and serve immediately.
  12. If the risotto begins to dry out, add a small amount of stock to loosen it up again.
Notes
  1. By replacing butter with coconut oil, this becomes a dairy-free dish.
  2. It can also easily be made vegan by switching chicken stock to vegetable stock.
beta
calories
255
fat
10g
protein
11g
carbs
29g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
I know this recipe takes a bit of a commitment time-wise, but trust me when I say, it’s well worth the wait.  But then, aren’t all good things?  After all…the anticipation is half the fun!  😀