Quinoa.. You Superfood

Counting down to 2017, I see plenty in our supermarkets buying foods to help them in their quest of a healthier diet in the new year. One such food that is popular is Quinoa (pronounced Keen-wah). So here is some quick info on this super food and a delicious recipe for you to try out.

Quinoa is the world’s most popular “superfood.” It is loaded with protein, fibre and minerals, but doesn’t contain any gluten. Quinoa was an important crop for the Inca Empire back in the day. They referred to it as the “mother of all grains” and believed it to be sacred. It has been consumed for thousands of years in South America, although it only became trendy and reached “superfood status” a few years ago.

Looking for quality minced Turkey, call into Liam Rossiter Butchers in Dungarvan, and don’t forget to tell him I sent you. Or you can always order your Veggie Packed Turkey & Quinoa loaf from http://www.rbkfreshfitfood.com


Turkey & Quinoa Meatloaf

What You Need:
1 onion, quartered
4 garlic cloves
1 large carrot, quartered
1 celery stalk, quartered
2 1/2 cup baby spinach
1 egg, lightly beaten, or 1 tablespoon chia seeds soaked in 1/4 cup water for 15 minutes
1 1/2 pound lean Minced Turkey
1 1/4 cup quinoa, cooked then cooled
3 tablespoons low-sodium soy sauce
1/2 teaspoon ground black pepper
1/4 cup ketchup or barbecue sauce

Let’s Get Cooking:
Preheat the oven to 220°c and line a small baking sheet with parchment paper.
Place onion and garlic in a food processor and pulse until finely chopped. Transfer to a large pan. Add carrot and celery to the food processor, and pulse until chopped. Add spinach and pulse a few times more. Add to the skillet. Place the pan over medium heat and cook, stirring until vegetables release liquid. Continue cooking until liquid evaporates and vegetables begin to brown, about 8 minutes; add water a tablespoon at a time, if necessary, to keep vegetables from sticking. Transfer to a large bowl.
Add egg, ground meat, quinoa, soy sauce and black pepper to the bowl, and mix gently with your hands. Scrape mixture onto the baking sheet and form into a loaf approximately 4 inches wide and 10 inches long; wet your hands if the mixture is very sticky. Spread top of loaf with ketchup or barbecue sauce. Bake until cooked through and browned, about 40 minutes. Cool 5 minutes before slicing & Serve with some steamed greens.

Nutritional Info:
Per Serving: 170 calories, 3.5g total fat, 0.5g saturated fat, 80mg cholesterol, 360mg sodium, 13g carbohydrates, 21g protein.

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