When you feel like you just have to have a starchy food, quinoa is a pretty good choice forlow carbers.  Though a quarter cup uncooked or 1/2 cup cooked is still the equivalent of 2 starch servings (30 grams), the high fiber content reduces the net carbs, and the high protein content slows the carb release for less net effect from those carbs.  I like sprinkling a little quinoa into salads.  Here’s a great recipe that’s mostly veggie and a little grain to satisfy you when a carb craving hits.

Time to table: 30 minutes

Serves: 4

Healing Nutrient Spotlight

Excellent source of vitamin A, manganese
Good source of vitamin C, iron, magnesium

Ingredients*

1/2 cup uncooked quinoa
1 piece roasted red pepper, chopped
6 cups salad greens, your choice
2 cups arugula, chopped
1/4 cup basil leaves, chopped
1/2 cup toasted pine nuts
1/4 cup goat cheese feta

*Choose organic ingredients for optimal nutrition.

Preparation

Cook quinoa according to package directions.  While quinoa is cooking, chop salad greens, herbs and red peppers and toss together in a salad bowl with pine nuts.  (Roasted red peppers can be purchased.  They are usually in a glass jar and stored in a water- or oil-based liquid.)  You can add any other vegetable you want to this salad.  Chopped cauliflower or celery is particularly good.

Once your quinoa is ready, sprinkle it over the salad and toss with your favorite vinegar and oil dressing blend.  If you want fewer carbs per serving, use only a 1/4 cup of quinoa on the salad.  Top with goat cheese and enjoy!

Nutrition

135 calories, 7 g protein, 12 g carbohydrates, 7 g fat, 1.7 g saturated fat, 1.6 g monounsaturated fat, 1.9 g polyunsaturated fat,  8 mg cholesterol, 1.5 g sugar, 4.4 g fiber, 1,342 IU vitamin A, .1 mg thiamin, .36 mg niacin, 20 mcg folate, 9 mg vitamin C, 55 mg calcium, .1 mg copper, 1.7 mg iron, 43 mg magnesium, .44 mg manganese, 165 mg potassium, 1.45 mcg selenium, 108 mg sodium, .99 mg zinc