Dining Out and Healthy Eating + Kale & Quinoa Salad with Vegan Green Goddess Dressing

Hello everyone! I hope you all are having a happy and healthy week.

First off, I wanted to let everyone know that I will now be a contributing nutrition and wellness writer for Bustle! I'm very excited to have a venue to write and research about all things healthy! You can read my articles here.

Something I have been thinking a lot about lately is how to manage eating out at restaurants. I find it important to balance my passion for clean eating with my desire to try many different types of food, as I am still a foodie at heart and get great enjoyment out of trying different things. I have always believed in balance, in both the mind and body, and in what you are actually consuming. If something sounds delicious to me, I'm not going to deprive myself and let myself suffer. But where do you draw the line?

I'm sure many people who strive to eat as cleanly and healthfully as possible run into this issue when eating out with friends. I have NEVER been one to deny myself something delicious just because it is bad for you, but this should only be happening on occasion. I don't want to let my healthy habits fall by the wayside because I am constantly out with friends indulging in rich foods. The problem with this though, is that being a healthy eater often comes with the stigma of being a picky eater.

What do you do if your friends all want to eat somewhere, but you have dietary restrictions? It's pretty common to hear people mocking vegans or people who are gluten free, even though there is validity in them choosing not to eat those foods. I definitely don't want to be difficult when I'm out with people, but I also have been realizing I shouldn't forego my personal health just to appease people.

Don't get me wrong, this isn't a case of me not wanting to eat a piece of cake because I'm worried about my weight (not that anyone should be judged for that either). The problem is the negative stigma attached to wanting to eat cleanly consistently. I live a pretty on-the-go lifestyle, and it would be unrealistic for me to dictate every place we went to eat. I have just been thinking about the judgment that comes along with trying to put the best foods into your body, and that you shouldn't have to feel shamed for trying to eat purely. Most importantly, I feel that all of these issues would be solved if we had a greater number of healthy and clean food options that could appeal to a majority of people. But until then...

Kale & Quinoa Salad with Vegan Green Goddess Dressing and Avocado

Ingredients:

1/3 cup uncooked quinoa

2 cups kale, chopped finely

1/2 cup cherry tomatoes, chopped

1/2 cup cooked lentils

1/2 avocado

For Dressing:

1/4 raw soaked cashews

Juice of 1 small lemon

5 basil leaves

2 small cloves of garlic

2 stalks of green onion

3 tablespoons olive oil

1. Cook quinoa and lentils according to package instructions. Chop kale and tomatoes.

2. Massage kale gently with olive oil.

3. Blend dressing ingredients until smooth.

4. Toss all ingredients together with dressing, and top with sliced avocado. 

Dietary Labels + Vegan Kale Caesar Salad with Roasted Chickpea Croutons

Hi Everyone!

I've been getting so much positive feedback on my Instagram, and it has been so fun, but now I am trying to stick to my promise and post on the blog more frequently.

One question that people ask me a lot is "Are you vegan?" or "Are you vegetarian?"and I thought it would be appropriate to address this in this specific blog post because I am posting a very vegan recipe. The answer to these questions is no, I am not vegan or vegetarian, but it is more complex than that. I think the correct answer is I am a "clean eater" or follow a "plant-based" diet.

More often than not, I cook vegan food at home. This is because I tend to buy whole, plant based ingredients that don't include animal products or dairy. But this isn't because I specifically am a vegan or vegetarian. It's because I feel my best eating these foods, and they are oftentimes the cleanest and most nutritious (and I happen to love the way they taste).

That being said, I love eggs, include Greek yogurt in a lot of meals, and really have eaten many types of meat in my lifetime. I don't believe in food labels, and I instead believe in listening to your body and educating yourself on the types of foods that are best for you. Mental health plays a role in your body's health, and for me, restricting myself isn't the way to do it. If being vegan is right for you-- go you! I applaud you, because eating plant-based foods really makes me feel amazing. And if you love cheeseburgers, go you too! (Just try to make sure your beef is free range and grass fed :) ).

So back on the topic of being vegan, I have become obsessed with making vegan cheeses and dressing using soaked cashews. It's amazing how creamy these nuts can taste! I have become especially obsessed with making vegan Caesar salad. It really tastes like the real deal to me.

Vegan Kale Caesar Salad with Roasted Chickpea Croutons

Ingredients:

5 cups of kale

8 baby cherry tomatoes

1/2 cup chickpeas

2 tablespoons flax seed meal

Paprika

Cumin

Garlic Powder

For dressing:

1/2 cup soaked raw cashews

3 tablespoons dijon mustard

Juice of 1 small lemon

2 tablespoons olive oil

1 teaspoon garlic powder

1. Preheat oven to 425 degrees. Drizzle olive oil over chickpeas and toss with a sprinkle of paprika, cumin and garlic. Bake for 20 minutes or until crispy.

2. Massage kale with olive oil until soft. Chop cherry tomatoes into halves.

3. Blend all ingredients of the dressing until smooth. If dressing is too thick, add olive oil to thin it out.

4. Toss all ingredients with the kale and enjoy!

Should You Cleanse? + A Summery Chopped Kale Salad with Grilled Strawberries

Different quick-fix diets are always trendy, and more recently, everyone has been all about "cleansing," especially when it comes to juicing. Cleanses are nothing new-- the infamous Master Cleanse (tea, lemonade, maple syrup and cayenne pepper) has been around since the 1940s, but the recent interest in health-conscious eating has caused dieters and healthy eaters alike to turn to juice cleanses in hopes of detoxifying their bodies and maybe shedding a few pounds in the process. 

The healthiness of these cleanses has been debated, and while I plan to go into some of the pros and cons of juicing at the end of this post, I first want to add in a personal anecdote.

Now let me just specify something-- everyone's body is different and can handle different food groups, longer periods of time without eating, different dietary choices to function, etc. I don’t cleanse because I know it won’t work with MY body. I know personally that if I don't eat every few hours, my brain becomes cloudy, I get irritable and I can't focus. I also have a relationship with food that goes beyond just nutritional nourishment-- I love the taste of a satisfying dish, and creating different recipes gives me as much pleasure as actually enjoying the food. Drinking liquids all day just leaves me craving the sensation of chewing, a crunch in my mouth, food being swallowed. 

With that being said, juice cleanses make no sense for ME. I get a plethora of fruits and vegetables in my everyday diet, I need solid food to feel grounded, and if I ever feel like I have been consistently eating poorly and need to "detox" my body, I stick to fresh fruits and vegetables and clean foods like quinoa and legumes—food groups that make me feel good both mentally and physically, but also keep me feeling satiated.

Does this mean I won't have a green smoothie for breakfast on occasion? No. But for me, the negatives of a juice cleanse definitely outweigh the positives. Juice cleanses are too high in sugar for me, make me feel like I'm not eating varied meals and probably aren't necessary for me, considering our bodies naturally detox themselves, and I am not lacking in plant-based nutrients.

So when would a cleanse be good for someone? A short cleanse could be beneficial for a person who has consistently poor eating habits, who is lacking in essential nutrients, and who may need a drastic way a kick start healthy eating habits.

If you do decide to do a cleanse because you think your body needs it, try this Dr. Oz Detox Cleanse, as it is sure to be balanced and includes other essential nutrients that aren’t just found in fruits and vegetables.

So now, as promised, here are just a few of the pros and cons of undertaking a cleanse. Take a look at this list and try to be in touch with your body to see if this makes sense for you. 

Pros:

• Juice cleansing can be a good way to get in an abundance of concentrated nutrients from fruits and vegetables, especially if your diet is currently poor
• You are giving your body a break from toxins such as refined sugar, refined carbohydrates, gluten and processed foods
• It gives your digestive system a break while still allowing you to absorb nutrients easily
• Some people report feeling more energetic, lighter and clearer while on a juice cleanse.

Cons:

• You lose important fiber when you juice. Fiber helps with heart health, digestion and satiety (feeling full), so you lose those benefits from your produce when you juice them. 
• It can be expensive. You either have to buy an expensive juicer, or you can do a preset cleanse, which can cost $70 and upwards. 
• Juicing can be high in sugar and calories, due to the concentrated amount of fruit juice in many drinks. If you want to minimize sugar and calorie intake, stick to vegetable-heavy drinks rather than fruit ones. You can also balance out the nutrients by adding protein to your drink such as almond butter or Greek yogurt. 
• You're leaving out important nutrients only found in other food groups.

Additional, in-depth research may be necessary for you to decide before undertaking a detox. I can tell you right now, though, if this is just a way to lose weight, cleansing is not the answer. This would fall under the category of an ineffective, quick-fix diet, with only temporary results. Any weight you may lose in a day or two WILL return, and you might even slow down your metabolism in the process. 

Now onto the recipe! This salad may be the next best thing to juicing. Filled with fruits and vegetables, it is the perfect amount of sweet and savory that reminds me of a tropical summer-- and grilling strawberries in coconut oil is one of the best things I have discovered! I will definitely be eating those again.

Summery Chopped Kale Salad with Grilled Strawberries

Ingredients:

Two big leaves of fresh kale, chopped finely

2 green onions

1/2 an avocado

5 medium strawberries

A handful of fresh basil, chopped

1/3 can of chickpeas, drained and rinsed

A handful of microgreens

Parsley

Cumin

Olive Oil 

Balsamic Vinegar

1-2 Limes

1 tsp coconut Oil

1. Chop your kale finely, then massage by pouring a little bit of olive oil over the leaves and kneading with your hands. Chop basil and avocado and set aside.

2. Heat the coconut oil in a medium pan on medium heat. Add the green onion stalks and whole strawberries onto the pan. Cook until outside is well done (just a little blackened) and flip the strawberries a few times to cook on all sides. Onions and strawberries should look grilled. Set them aside.

3. In the same pan, toss the chickpeas for about 1 minute with a generous sprinkle of both parsley and cumin.

4. Toss all the ingredients in a large bowl (or arrange them beautifully!) with a splash of olive oil and balsamic vinegar, along with the juice of one or two limes, depending on how much lime flavor you want on your dressing.

Optional: I didn't try this, but after I finished, I thought it might be tasty to add a little bit of unsweetened, shredded coconut to enhance texture and bring out the tropical flavor. Let me know what you think if you decide to give this edition a try!

(Serves 1)

Natural Remedies + Fried Egg and Mushroom Hash with Wilted Arugula

"Let food be thy medicine and medicine be thy food"-Hippocrates

My love for journalism, psychology and food is not a coincidence. It all boils down to my fascination with human life. Food is the means by which we live, psychology is how we as people interpret situations and interact within our lives and journalism chronicles society, relationships and occurrences. And while food still may seem like the odd one out of the equation, what many people don't realize is that food is not only a means for survival, but a way to shape and form the quality of our lives.

I am VERY passionate about the quality of human life. It is what drives me to do everything I do everyday-- to keep my body and mind in a symbiotic balance that allows them to influence each other to feel the best that they can. And while it's drilled into us over and over again to eat well, to maintain our weight, to bring energy and vitality into our daily lives, the impact of food goes so much further than that. Food affects the way we think, our mood, the way we move-- both overall and in a specific moment.

While this may sound like a bunch of new-age baloney, the reason I love this topic so much is because there really is scientific research behind it. I've mentioned it before, but I spent an entire year writing my journalism honors thesis on the connection between food and mood disorders (which you can read a little bit about here). A lot of credible research exists that supports the nutrition and brain connection (I'm talking Harvard studies), but it is so rarely discussed, and it's certainly not taught in medical school, which is truly unfortunate. Because I am aware of it, I am trying to share this knowledge and make it a mainstream topic.

With all this in mind, there are ways to cure everyday ailments in our lives using just the power of food.  With today's antibiotic crisis and over-prescription of medication, it's always best to try the natural route first before jumping straight to an Advil if you have a headache or a Tylenol PM if you can't sleep at night:

For example:

If you are having anxiety---> Try upping your intake of animal protein. The trytophan in meats like turkey and beef (try to get free range and grass-fed for optimal effects) turns into serotonin, which is a calming mood booster. The effects of this are best observed over the long-term.
If you are sad---> Try eating salmon: Salmon is high in heart-healthy omega-3s, which have been proven to boost mood.
If you are having menstrual cramps---> Try eating dark chocolate. Grab a piece of 70 percent cocoa or higher for another serotonin-booster and muscle relaxer.
If you can't sleep---> Try chamomile tea or lavender. Or better yet, chamomile lavender tea! Both are relaxing, natural sleep aids.
If you have a bad cough--->try some honey. It not only soothes and coats the throat, but it also thins mucus and provides your body with some much needed antioxidants, which fight off your sickness.

These are just a few simple examples of how to use food to help with common discomforts. If you ever feel something is wrong, try to get to the root of the problem and not just treat the symptoms. With the internet, there is no excuse not to look up "alternative" methods of treating certain issues.

Now onto the recipe. My favorite meal is brunch, and this dish works perfectly for entertaining, as I don't think it would be difficult to make for a few people unless you really have a distaste for chopping (which I personally find relaxing). I start almost every day with eggs, and if I can incorporate a good load of vegetables along with it, I'm all for it!

Fried Egg and Mushroom Hash with Garlic Wilted Arugula

Ingredients:
1/4 yellow onion, chopped
2-3 mini yellow potatoes
 1/4-1/2 cup white mushrooms, chopped
2-3 cloves of garlic. finely minced
1 cup of arugula
1 egg
Extra virgin olive oil
Rosemary
Pepper

1. First, chop up all your ingredients. I would suggest doing the potatoes first so you can heat them in the microwave for 2-3 minutes before sauteeing to soften while you chop the rest of your ingredients.

2. Heat some olive oil in a large pan over low to medium heat. Add the arugula and garlic to the pan and stir to coat with olive oil, lowering the temperature if necessary so you don't burn the garlic. Cook for one to two minutes until arugula is wilted and coated in garlic and transfer to a plate. You will eventually place the rest of the hash atop this wilted arugula.

3. Add a little bit more olive oil to the pan and let it get warm. Add the onion, mushroom, potatoes and rosemary and cook until mushrooms get soft and onions are translucent and a little brown.  Transfer to plate on top of wilted arugula.

4. Crack your egg on the pan and cook until whites are fully cooked, but the yolk should be runny. If you are having a hard time getting the whites fully cooked, flip egg with a spatula for 30 seconds or so and then transfer to the plate. If you flip it for too long the yolk will begin to cook (but if you like it that way, go for it!)

5. Top your vegetable hash with your egg, sprinkle some pepper on top and enjoy!

Also be sure to check out the Kale Me Maybe official Instagram for more frequent updates and some delicious food porn! @Kalememaybe

My New Obsession: Spiralized Vegetables

Today I am happy to share with you a food tool that has changed my life: the spiralizer. I can't stop raving about it, and if you've spent time with me the past two weeks, I'm sure you've heard me going on and on about it. As you can probably tell from a lot of my past posts, I really enjoy making hearty, pasta-like dishes. While I normally opt the for healthier kinds anyway, like brown rice, spelt, or whole grain, I have discovered an even healthier, extremely easy, and cheap way to make pasta dishes-- using vegetables!

I stumbled upon this wonderful blog Inspiralized a few weeks ago, and after reading through some of her posts, I spontaneously purchased a spiralizer. I'm so glad I did. I use it every single day, making zucchini, butternut squash, and sweet potatoes into noodles.

It's obvious that I'm into health, but I'm not perfect. For instance, you're supposed to eat heavier meals for breakfast and lunch, and lighter meals for dinner. But sometimes when I come home from work, I'm starving and feel the need to indulge in something comforting and carb-y. This spiralizer has solved my problems. I can now enjoy "pasta" as much as a I want, and I can rest easy knowing I'm only eating vegetables! Generally for dinner, I start off with a protein like fish or bean salad, and then eat my noodles. It fills me up if I eat one or two whole vegetables as noodles, and I feel so light and clean afterwards.

The spiralizer comes with different sized blades, so it can also be used to make thicker fettucine-like pasta, and even curly fries for those who aren't as health conscious. It also can be used to make sweet dishes. I've used the sweet potato noodles and sauteed them in coconut oil, cinnamon and pure maple syrup to make a sweet, but nutritious breakfast treat.

Here are some of my concoctions below:

Zucchini

Some health benefits of zucchini: 

• Dietary fiber
• Folate, which helps your metabolism as well as cell growth
• Magnesium, which keeps your bones and heart healthy
• Low calorie (one cup of zucchini is about 36 calories, vs one cup of spaghetti which is about 220 calories)
• Helps lower cholesterol
• Vitamin C & A help fight cancer and are anti-inflammatory agents

Zucchini Noodles With Pesto & Roasted Tomatoes

Ingredients:

1-2 zucchinis (depending how big they are/how hungry you are)
5-7 cherry or grape tomatoes

For pesto:

1/8 cup olive oil (very approximate)

Juice of one small lemon

1-2 cloves of garlic, chopped

1 cup of basil (approximate)

optional: avocado

1. Place tomatoes on aluminum foil and drizzle with olive oil. Roast the tomatoes at 425 degrees for about 20-25 minutes. 

2. Prepare the pesto by combining chopped basil, chopped garlic, lemon juice, and olive oil in a blender. If you have the Vitamix or other high-powered blender, then there's no need to pre-chop. If you are finding that the pesto isn't smooth enough to blend, try adding avocado for creaminess (about 1/4 to 1/2 of an avocado).

3. Once pesto is prepared, spiralize the vegetable using your Paderno spiralizer. Inspiralized has a great instructional here.

4. Heat some olive oil on a pan on low to medium heat. Add the zucchini noodles and cook for a few minutes until soft. Add in the pesto and roasted tomatoes and enjoy!

Butternut Squash

Some health benefits of butternut squash:

• Dietary fiber
• High levels of vitamin A
• Lots of B vitamins
• High in minerals
• Vitamin C
• Helps regulate blood sugar

Butternut Squash Noodles With Sweet Potato & Greens

Ingredients:

1 butternut squash

Handful of grape tomatoes

1/4 white or yellow onion

1/4-1/2 sweet potato, microwaved or baked until soft

1 cup shredded collard greens

1-2 cloves of garlic

Olive oil

1. Chop onions, garlic, and tomatoes. 

2. Peel the butternut squash. Chop the bulby part of the squash and put it aside. Use the other part to spiralize (good instructions here). 

3. Heat olive oil in pan. Add butternut squash and cook for a few minutes, then add rest of ingredients, except the sweet potato. Cook the mixture for a few more minutes until everything is cooked. If it is taking awhile for the butternut squash noodles to cook, lower heat and cover.

4. Add already heated sweet potato once the rest is done cooking. Toss with olive oil and eat up!

Sweet Potato

(sorry for the poor quality photo)

Some health benefits of sweet potato:

• Dietary fiber
• Huge source of beta-carotene, which is converted into vitamin A
• High in iron
• Contains vitamin C & D to help with the immune system
• High in potassium to help your heart function
• Antioxidants

Sweet Potato Noodles with "Creamy" Sundried Tomato Sauce

Ingredients:

For Sauce:

 (and again, I apologize that I don't measure things properly, so these are just estimates of amounts)

1/4 cup sundried tomatoes

1 1/2 tablespoons chopped shallots

1 clove garlic, chopped

A few large leaves of basil

Olive Oil

White Vinegar

2 spoonfuls Greek yogurt

1-2 sweet potatoes, depending on size
1/4 white or yellow onion, chopped

Extra chopped basil & sundried tomatoes for garnish

Parmesan cheese, grated for garnish

1. Combine ingredients for sauce in blender. Taste your mix: if it feels too liquidy add more sundried tomatoes and shallots. If it feels too thick, add some white vinegar and/or Greek yogurt.

2. Peel sweet potato and cut in half. If it feels too hard to spiralize, microwave for 1 minute.

3. Heat olive oil in pan. Add sweet potato noodles and cook for about 5 minutes. If you would like, cover pan to steam noodles to soften.

4. Once noodles are soft, add sauce and toss. Sprinkle with grated Parmesan cheese and chopped basil. 

If you are looking for something more quick and simple, I would recommend starting off with zucchini with marinara sauce or sweet potato noodles with garlic, olive oil, and parmesan cheese. And please let me know if you purchase this contraption--I will be ecstatic for you!!

Diets Debunked + Healthy Chicken Salad

This semester has been a whirlwind! It's my final semester before I graduate in May, and I am now knee deep in writing my senior thesis on nutritional therapy for anxiety and depression. That's where most of my time is going into now, and although I still have some time to cook and write for fun, it's not as much as I would like!

This week I thought I would focus on different well-known diets, as there always seems to be a new popular craze that's supposedly the miracle cure. I have also been thinking a lot about diets in general, as it is the focus of my thesis. I've broken down the pros and the cons for you of some of the most recent diet fads, and I also have included a really easy chicken salad recipe that has no mayo or bad fats in it.

Gluten-Free:
What is it: No gluten is allowed in this diet, which means no wheat, barley, rye etc., as well as some oats.

Pros: Less carbohydrates, better digestion for some, more stable moods for some, emphasis on protein and produce

Cons: Lacking in fiber and certain nutrients, inconvenient, expensive

Should you do it? Only if you have a gluten intolerance or Celiac's disease. It's not healthy to completely cut out gluten if you have no reason to. It's okay to simply cut down on wheat products, but consult a doctor before giving up gluten entirely.

Paleo:
What is it: The diet of our ancestors, which includes fish, grass-fed meats, eggs, fruits, vegetables, funghi roots and nuts. You cannot have legumes (beans, etc.), dairy products, potatoes, refined salts or sugars, processed oils and alcohol.

Pros: Weight loss, improved mood, clean eating, lots of protein and Omega-3s

Cons: Loss of important nutrients from legumes and whole grains, which have been proven to reduce risk of disease, too much animal protein, eliminates whole food groups, the life expectancy of our ancestors was only 35 years

Should you do it? The Paleo diet isn't considered a healthy, balanced diet by nutritionists because it takes out the nutrients from certain key food groups. However, if you are overweight or feeling depressed, the Paleo diet has been known to help people with losing weight and greatly improve their mood. This diet might be better for the short term to get you started with healthy eating, as the diet encourages many healthy habits.


Atkins:
What is it: Low carbohydrates, high protein.

Pros: Eliminates refined carbs, weight loss, don't feel hungry,

Cons: Toxin overload due to speed of fat burning, not enough energy (causes fatigue), dehydration

Should you do it? If you eat poorly, eat a lot of refined carbs or need to lose a significant amount of weight, then Atkins may work for you. Everyone else needs a balanced amount of carbohydrates for fiber and enough energy during the day.


Juice Cleanse:
What is it: Exactly what it sounds...replacing meals with juices! Some cleanses are healthier than others, like ones primarily made from greens or nuts, and others are not as good, such as ones that are mainly fruit, or honey and water.

Pros: Reduces acidity in the body, lose a few pounds, easy on digestive system, increased energy for some

Cons: Improper nutrients, lack of crucial fats and proteins, mood swings, hunger, irritability, loss of focus

Should you do it? If it is only for a day or two, a juice cleanse is okay as it cleans out your system. However, you aren't eating a proper, balanced diet, and people who do the cleanse often have a hard time focusing or feel cranky and starved. If you're looking to lose weight, skip it, as the weight will undoubtedly come back once you return to solid foods.


Mediterranean:
What is it: The typical diet in Mediterranean countries, which includes fruits, nuts, vegetables, legumes, olive oils, cereals and fish, with minimal intake of dairy products and meat, and a moderate intake of alcohol, usually red wine.

Pros: Decreased risk of depression, better heart health, weight loss, low blood pressure and cholesterol,  protection against diabetes and Alzheimers, can still drink alcohol

Cons: Too much fish can equal too much mercury, high in fats (albeit healthy ones), alcohol can adversely affect some

Should you do it? Generally, yes! The Mediterranean diet has been proven to be the healthiest overall diet, for both your mind and your body. However, if you have problems with portion control, you have to be careful with your intakes of foods like nuts and olive oils, as they are high in fat.

Spicy Avocado Chicken Salad

Ingredients:

1 boneless skinless chicken breast

1/4 to 1/2 of an avocado, depending on size

Cilantro

Handful of arugula

1/2 cup Greek Yogurt

1/4-1/2 cup salsa

1/2 Lemon

Sriracha, to taste

1. Preheat oven to 350 degrees Fahrenheit. Cook chicken for about 15-20 minutes, or until cooked thoroughly.

2. While chicken is cooking, finely chop the cilantro and arugula.

3. When chicken is ready, shred into pieces. Top with avocado, Greek yogurt and salsa. Mix in thoroughly. 

4. Sprinkle cilantro and arugula on top. Squeeze lemon over mixture. Add Sriracha to attain desired spiciness. 

Spicy Asian Mango Quinoa with Chicken Wontons

Quinoa

 How to pronounce this grain-like seed: 

Many people don't know what quinoa is, or they're afraid to try it. Although the taste and texture might take some getting used to, quinoa can be prepared in tons of different ways, so if you don't like it upon first eat, don't give up.

The beauty of quinoa is that it's a complete protein, containing all the essential amino acids. That being said, when you mix quinoa with beans or chicken, you get a pretty filling meal. Quinoa is low in gluten and is filled with tons of other essential nutrients like iron, fiber, Vitamin B, potassium, magnesium and zinc. It's a low cholesterol complex carbohydrate that has twice the amount of calcium as whole wheat and less fat than a typical grain.

Isn't quinoa wonderful? I cook with quinoa a lot, so I'll be posting a lot of recipes, but my favorite ways to experiment with quinoa are by mixing it with a ton of chopped vegetables. It also tastes great with lemon or tomato sauce, and I've even made quinoa pizza bites before.

This is my first time trying this recipe, and it was really easy and filling! I think I would add garlic next time though, for a little bit more flavor. I decided to add mango since I had the frozen chopped Trader Joes kind already in my freezer. I thought it added a nice touch.

Spicy Asian Mango Quinoa With Chicken Wontons 

Ingredients:

1/2 Cup Quinoa 

(I prepared a full cup but only used half. If you are cooking for more people other than yourself, use a full, or more).

A couple green onions, chopped

Chopped white or yellow onions

Chopped mushrooms (I used shiitake)

Chopped garlic (I used powder, but I think it's more flavorful with fresh)

Chopped mango

5 Chicken Wontons/Gyoza

(I used the frozen kind from Trader Joes.)

Sriracha

1. Cook the quinoa first. There should be directions on the box, but if not, use two cups of water for one cup of quinoa.

If you want more flavor, you can also cook with chicken stock or vegetable stock instead of water.

Combine both the quinoa and the water in a pot and bring to a boil. Once the water is boiling, reduce to a simmer and cover, cooking for about 15 minutes.

(Although just as I don't measure, I don't really follow time. I just look to see if it looks ready. The water should be gone and the quinoa should be soft and fluffy).

2. Chop your vegetables while the quinoa is cooking.

3. Sauté the veggies in a pan. The white onions should be soft and translucent.

4. Heat up your wontons. The ones I used only take a minute and a half in the microwave.

5. Once the quinoa is ready, combine everything! I combined it in the pan, because it's big and some of the flavor sits at the bottom, but you can combine in a bowl as well.

6. Put on hot sauce, as desired. I liked mine spicy, and it actually went really well with the mango and gave the dish a good kick.