Antioxidants

Moroccan Chickpea, Carrot, and Spiced Quinoa Salad

Tired of packing a boring sandwich for lunch?

Want to boost your antioxidant level by increasing your vegetable intake?

Want to wake up your taste buds with fresh, exotic flavors?

This quick and easy salad is perfect for you!

Don’t settle for a sandwich, when you can re-energize your body mid-day with this nutrient dense, flavorful dish!

You are worth it!

Moroccan Chickpea, Carrot, and Spiced Quinoa Salad

Yields: 4-5 Servings

Recipe Inspired ByHappy Hearted Kitchen

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Spiced Quinoa

  • 1 cup Tri-Colored Quinoa
  • 1 ½ cup Salted water
  • 1 teaspoon Ground Cumin
  • 1 teaspoon Ground Paprika
  • 1 teaspoon Coriander
  •  1 ½ teaspoon Ground Fennel Seeds
  • 1 Tbsp Cinnamon

Roasted Chickpeas:

  • 2 cans Organic Chickpeas, drained and rinsed; Pat dry
  • 1/2 Tbsp Coriander
  • 1 Tbsp Dried Parsley
  • 1 Tbsp Ground Paprika
  • 1 Tbsp Ground Cumin
  • 1 Tbsp Extra Virgin Olive Oil
  • Sea Salt and Ground Black Pepper

Salad

  • 8 Medium Carrots
  • 3 tablespoons Extra Virgin Olive Oil
  • Juice of one Lemon
  • 1 teaspoon Local Honey
  • ¼ cup Raisins or Currants
  • 1/2 cup Raw Almonds, Sliced or Chopped
  • 2 Tbsp Dried Parsley
  • 1 Tbsp Coriander

Directions:

  1. Pre-heat oven to 350 degrees. Toss chickpeas with spices. Place on a baking sheet in a single layer and roast in the oven for 25 – 30 minutes, or until chickpeas are slightly brown and crunchy. Toss the chickpeas halfway through cooking time to evenly cook.
  2. Rinse the quinoa under cold water. Add rinsed quinoa and water to a pot and season with salt. Add in spices. Cover and simmer for 12 minutes, then remove from heat and let sit with the lid on for another 5 minutes.
  3. While the quinoa is cooking, slice carrots into ribbons.  Drizzle with olive oil, honey and lemon juice and set aside.
  4. Fluff the quinoa with a fork and add to the carrots. Mix well.  Add the remaining ingredients and mix well.  Serve immediately or refrigerate.

If you are taking this salad for lunch, go ahead and portion into individual servings so the dish is ready to go when you are!

6 Tips for Grocery Shopping with PCOS

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Shopper

Polycystic Ovarian Syndrome (PCOS) causes elevated insulin levels in the blood, resulting in difficulty maintaining a healthy weight due to the tendency of the body to store fat.  Did you know that if you lose 5-10% of your current body weight, you can help significantly reduce symptoms of Polycystic Ovarian Syndrome?  Don't start crash dieting to improve symptoms, but start shopping smarter!

Grocery shopping, in general, can be a big pain but if you are grocery shopping with PCOS, things can get a bit trickier. I am here with some tips to make things simpler.

  1. Fuel Up Before Shopping! This is a rule for everyone to live by: don’t shop when you are hungry. Those donut holes look a bit more tempting when you haven’t eaten lunch yet (public bulletin: there is nothing wrong with treating yourself to a donut hole).
  2. Fortify Your Cart with Calcium & Vitamin D!  Calcium is an important mineral for women with PCOS since it is known to promote egg development and menstrual cycles. Almost more important than calcium, Vitamin D is key for calcium absorption, egg maturation, and insulin resistance. Some foods high in calcium and/or Vitamin D include: milk, eggs, salmon, tuna, cheese, and fortified cereals.
  3. Find The Farmer's Market.  Produce & meats pack the most nutrition when purchased local because the food items do not lose nutrition in the transportation of the food items to the grocery stores and on the grocery store shelves.  Check out your local farmer's market and research local farms near your home that sale grass-fed, hormone free meats!  Since its winter, what are the best items to look for to help fight PCOS? Kale and Turnip Greens!!!  Kale is great for any diet, but can be extremely beneficial for women with PCOS. Turnip Greens are low in oxalic acid so there won’t be any calcium absorption inhibition. Other vegetables high in calcium: broccoli, collard greens, arugula, and okra. One key tip: take advantage of all these beneficial greens and make some beautiful salads.
  4. Fight Oxidative Stress!! Eat a Variety of Colored Vegetables To Fight Oxidative Stress. Brightly colored vegetables are a rich source of antioxidants which fights oxidative stress. Women with PCOS have been found to have a higher rate of oxidative stress which leads to physiological stress.
  5. Fire Up The Grill!! Purchase Organic, Grass-Fed Meats. Grass-fed meat tends to be leaner and contain less hormones than standard meat. The livestock is also protected from genetically modified grains and pesticides which can negatively affect hormone balance and PCOS.  Lean protein sources also help maintain steady energy levels and curb cravings.  Some protein foods, like wild-caught fish, can get a bit pricey but some cheaper options include: beans, turkey, pastured eggs, organic yogurt, and  nuts/seeds. When deciding on which proteins to choose- it is better to choose protein with little to no saturated fats (items listed above, with exception of egg yolks, are great options)
  6. Figure Out Plan Ahead of Time!  There are many websites that compile a shopping list that you can print out and bring to the store and check off items you need to purchase. This makes things much simpler and prevents impulse purchases. I made one myself and I am attaching it here: Grocery List. My grocery list is based on what I usually purchase, there are modifications and write-ins that can be made to your liking! Try to make a weekly meal plan and only purchase what it planned for that week. With the shopping list printable comes a budgeting section. Prepare ahead and decide what you want to spend and try not to exceed that limit. If you find some huge deals and have leftover money, save it for a rainy day and after the end of the month see how much you saved!

Therese Bridges

Roasted Okra .... Your New Favorite Food

Wash & Pat Dry Okra. Toss with Extra Virgin Olive Oil or Coconut Oil, Thyme, Garlic Powder, Sea Salt, and Freshly Ground Black Pepper.

Place on a Baking Sheet in a Single Layer

Roast for 15 minutes!

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ENJOY AS AN APPETIZER, SIDE DISH OR A NUTRIENT DENSE SUPERFOOD SUMMER SNACK!

Okra is high in antioxidants such as xanthin and lutein, Vit A & C & B, Calcium, Iron, and Fiber!

And the seeds are high in PROTEIN!

National Nutrition Month!!

March is National Nutrition Month which is sponsored by the ADA as a way to promote awareness to Americans to improve their nutrition and support those the professionals that work in the nutrition field.  This year’s theme is Eat By Color which is encouraging all Americans to expand the types of fruit and vegetables you ingest by simply increasing the number of "color" on your dinner plate!

To improve your health, think COLOR!  Fruits and vegetables come in terrific colors and flavors and they are a great source of vitamins, minerals and other natural substances that may help protect you from chronic diseases.  By eating different colored fruits and vegetables, you are offering your body a wide range of valuable nutrients such as potassium, vitamin A & C, and folate, to name a few!

Over the next month, I’ll be blogging about the nutritional value of fruits & vegetables as well as giving tips on how to increase your daily intake without a lot of extra trouble!

HOW MANY COLORS ARE ON YOUR DINNER PLATE?