Recipe Tip of the Month - Quinoa Salad

Recipe Tip
	March 2010
Quinoa Salad
“This makes a nice 1-starch/grain serving side dish. Something different than rice all the time” 2 cups water 1 cup quinoa, rinsed in a fine sieve ¼ cup chopped red pepper ¼ cup chopped yellow pepper ¼ cup chopped carrot ¼ cup chopped celery 2 Tbsp minced parsley DRESSING 3 tbsp olive oil 1 Tbsp lemon zest 3 Tbsp lemon juice 1 garlic clove minced Salt and pepper to taste 1. Boil water in a small saucepan. Slowly add the rinsed quinoa, and bring to a boil again. Lower heat, cover and simmer for 15 minutes or until the water is absorbed. Remove the quinoa from the pan; put in a bowl to cool. 2. Add the vegetables and parsley to the quinoa. Mix together the remaining ingredients (dressing…or do this while the quinoa is cooking) and pour over the quinoa mixture. Cover and refrigerate for 30 minutes. Serving size, ½ cup (makes 7 servings) 120 cals 13 grams carb, 2 fiber 2 protein 7 fat (mostly mono’s) Count as 1 starch + 1 fat (for HOW members, the veggie portion is small enough to be considered “condiment”. From Diabetes Forecast March 2010

Recipe Tip

March 2010

Quinoa Salad

“This makes a nice 1-starch/grain serving side dish. Something different than rice all the time”

2 cups water
1 cup quinoa, rinsed in a fine sieve
¼ cup chopped red pepper
¼ cup chopped yellow pepper
¼ cup chopped carrot
¼ cup chopped celery
2 Tbsp minced parsley

DRESSING
3 tbsp olive oil
1 Tbsp lemon zest
3 Tbsp lemon juice
1 garlic clove minced
Salt and pepper to taste

1. Boil water in a small saucepan. Slowly add the rinsed quinoa, and bring to a boil again. Lower heat, cover and simmer for 15 minutes or until the water is absorbed. Remove the quinoa from the pan; put in a bowl to cool.

2. Add the vegetables and parsley to the quinoa. Mix together the remaining ingredients (dressing…or do this while the quinoa is cooking) and pour over the quinoa mixture. Cover and refrigerate for 30 minutes.

Serving size, ½ cup (makes 7 servings)
120 cals
13 grams carb, 2 fiber
2 protein
7 fat (mostly mono’s)

Count as 1 starch + 1 fat (for HOW members, the veggie portion is small enough to be considered “condiment”.

From Diabetes Forecast March 2010

Recipe Tip Archive

Lisa Checking In:

March 2010

How do you like my and improved new site?
Thank you Fran (my awesome web guy) for revising it and launching it again in June. We’re still trying to tweak things and fix the occasional bug. Let me know if you find typos too.
I finally updated my PHOTO!!!! Yes my hair does grow like a weed.

I wasn’t able to do that mini escape to Florida (too many car repairs…ugh, Michigan roads) but it’s been an early spring here so I’m not getting too depressed about it. I see little green things in my gardens in addition to the leprechauns for St Patricks Day (and that doesn’t count the one I’m married to!)

I am now teaching a nutrition class at OCC (Oakland Community College- Royal Oak campus) I am teaching from 9:00 -12:00 and 1:00-4:00 every Thursday for the winter semester so this is a day for students and I won’t have as much cell phone or email availability. Thanks for your patience and understanding ahead of time. I am still blown away that the text book is the same one we used at Madonna College for dietitian school!! I loved that book too and its updates are very good. It’s a 3 credit required class for all nursing students and allied health fields. I have a lot of stories and situations I’m able to share with them and last semester went very well. I have wanted to teach college for a while now, so it’s a dream come true. I hope my students feel the same way.

The HEA 151 Winter 2010 ICON on my website is now for my students. I will be posting their study guides and info there.

Topics this month:

Recipe: Quinoa Salad (great 1-starch/grain side dish for OA-ers)
Exercise: to be determined
Nutrition Tip: Can I reverse my diabetes? Q/A

The questionnaire I use for my new OA and OA/HOW is under the an icon especially for you. Let me know if you can’t pull it up, l email it to you. Sick day meal plans are available there too.

I’d like to use my OA and OA/HOW site for sponsors and sponsee’s to potentially hook up or just as a way to link members who have unique or unusual health or life issues. I’m also looking for recipes from members to post in this section. If you have good ones, send them on! I try to pick recipes of the month that are safe for most.
My email is: lisa@lisamerrill.com (note…2 R’s and 2 L’s in merrill)

Continuous hello’s to all my new Local, Out-Of-State, Canadian, Alaskan, Korean, Puerto Rican OA and OA/HOW members! I’ve worked with over 620 of you now!!!!! (I’ve kinda lost count now)
I’m enjoying all the accents and learning about your interesting “local” foods.
By the way, I’m in the Detroit Area…and on EASTERN Time Zone.
Your before and after pictures are inspirations too!!! Keep em coming!

Note from Aug 08 Nutrition Tip (just go to the archives)
This is a very powerful letter a recovering anorexic wrote to her eating disorder (ED). It’s beautifully done and painfully honest. It will make you understand how this terrible disease gets a grip on people and how hard they have to work to kick it in the butt. I am also posting it as encouragement for others who are struggling with eating disorders. This letter is used with permission but kept anonymous.

How to access my archived tips:
For each tip of the month, scroll down to the bottom of that page…you’ll see the bold line then the word Nutrition, Exercise or Recipe Archives…Just click on that and the titles of all my topics for that category will show up. You can then click on the title you’re interested in and my archived tip will come up. Some months may be missing because I updated topics or redid some handouts and they were re-posted. For the archives BEFORE June 09 tips scroll to the bottom of the latest tip of the month and there will be PAST ARCHIVE TIPS and you can click on that.

Remember, I’m always looking for ideas for my site!!!

If you’ve sent me emails and I didn’t respond (I ALWAYS respond), call me and let me know 734-502-8264.

We’re all a work in progress. Fitness and being healthy is a journey, not just an event.

Health and Happiness for 2010!!!!! I can’t believe how fast last year went. It’s SCARY.

XOXO Lisa

PS. Check out my beautiful “boys” in the About Lisa Section.
I finally got the updated photo thing done. I hate sitting for photo shoots. Growing the hair out by the way (to donate again).