With the current outbreak of COVID-19, some common pantry staples like rice and pasta have been flying off the supermarket shelves, leaving some shoppers empty handed. Healthy Mummy Mum Kerrie O’Brien has a fantastic solution – buy Quinoa instead!
This often under-appreciated seed has some fantastic health benefits which Kerrie shares below, along with some delicious recipes for you to try.
As a member of the Healthy Mummy 28 Day Weight Loss Challenge Community and a full time home schooler to her children Kerrie has become quite the master of organization and healthy eating.
She has lost 20kg following The Healthy Mummy meal plans and is in the best shape of her life at age 50. Read more about her weight loss journey here. And check out her cook, bake and make easy meal prep method.
In light of recent supermarket shortages of rice and pasta Kerrie shares some valuable advice.
Kerrie says “Can’t find any rice or pasta in the supermarket? Then try searching for Quinoa instead to make some amazing meals!
Health benefits of Quinoa
“Quinoa is one of nature’s superfoods and it has 2 x the protein of rice plus more fibre giving you more bang for your buck as a smaller portion will fill you up for longer” says Kerrie.
“Other benefits of this amazing seed, which is often mistaken for a cereal, are:
1. It’s a complete protein
2. Contains all 9 essential amino acids for the body
3. High in fibre
4. High in mineral content”
Yummy, nutritious recipes using Quinoa
Nourishing Veggie and Quinoa Soup
“I use Quinoa a lot and one of my absolute favourite Healthy Mummy meals to have it in is this delicious Nourishing Veggie & Quinoa Soup” says Kerrie.
“This one is a recipe I make all the time and keep in the freezer.
In this recipe the serving sizes are HUGE!
I always make 4 x the regular recipe but I get enough to fill 7 x good sized prep containers. Bonus!
Done this way it works out at only 200 calories per serve for my 7 serves instead of 350 calories so is well worth the effort”.
To access the recipe and thousands more, join The Healthy Mummy 28 Day Weight Loss Challenge.
Nourishing and Immune Boosting
“This is a nourishing yet delicious immune boosting soup to help ward off any germs.
HANDY TIPS: I find that I only need to ever use 1/2 the required water amount in the recipe as it is more than enough with the liquid stock as well.)
This soup also contains a small amount of cabbage … one veggie that doesn’t seem to be in demand at the moment! It also has carrot zucchini & celery but you can increase quantities of one vegetable if you don’t have another to substitute. I often do.
It also contains chickpeas and again you can substitute other legumes like kidney beans or mixed beans if you don’t have any.
If you can’t find veggie stock in liquid form look for stock cubes and make your own with water.
Definitely a must make ladies because it’s budget friendly and economical, easy to make, has generous serves and is VERY filling plus very nourishing”.
Prep in advance
One of the other benefits of using Quinoa is that it can be prepared in advance and added to many meals.
Kerrie says “Most weeks I cook batches of Quinoa ahead of time. Once Quinoa is cooked store in airtight containers in the fridge for up to 1 week.
You’ll always have a healthy quick meal with quinoa precoooked ready to go.
I use Quinoa in my salads and meals because it’s filling, easy to prep ahead of time and it’s a perfect base for whatever you choose to add to it. Today’s lunch is a perfect example … I had the Tuna & Quinoa Salad. All I had to do was add chopped veggies and tuna to the quinoa and mix with dressing. Delicious!
Quinoa & Tuna Salad
“This Quinoa & Tuna Salad only took 3 minutes thanks to prep. I had my quinoa & sweetcorn precooked and portioned, cucumbers topped and tailed and cherry tomatoes weighed and portioned.
All I had to do was throw it in a bowl, add the dressing and toss together. Too easy”.
Protein Packed Thai Chicken Meatballs with Mash and Greens
If you love a 30 minute meal as much as we do, you’ll love these Thai Chicken Meatballs.
Rainbow Quinoa Salad with Thai Satay Dressing
This Thai inspired, veggie packed quinoa salad is perfect to make in bulk so you have leftovers for lunch for the week.
Chicken and Avocado Macro Bowl
Another great use of the precooked quinoa. This macro bowl is a perfect way to quickly prepare a protein packed nutritious meal.
If you haven’t jumped onto the Quinoa train then you must!
“It’s a plant superfood that was is full of protein, fibre, essential amino acids and also has a low GI.. plus is gluten free.
And as a bonus it’s sooo easy to cook ahead of time, tastes delicious in salads and is very filling.
Quinoa has been a big part of my Healthy Mummy journey helping me to lose 20kgs eating it regularly, I love it!” says Kerrie.
The Healthy Mummy team would like to thank Kerrie for sharing her valuable tips with us.
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