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    Cooking Secrets: Healthy Recipes Including Quinoa and Superfoods
    Cooking Secrets: Healthy Recipes Including Quinoa and Superfoods
    Cooking Secrets: Healthy Recipes Including Quinoa and Superfoods
    Ebook208 pages1 hour

    Cooking Secrets: Healthy Recipes Including Quinoa and Superfoods

    By Donna Butler

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    About this ebook

    Cooking Secrets Healthy Recipes for Diabetics Including Quinoa and Superfoods The Cooking Secrets book covers three diet plans, which are considered more lifestyle diets rather than crash diets for weight loss only. It is the belief that if we eat right then our body will balance to a level spot, more of what our ideal weight should be. The three diets highlighted in this book are the Quinoa Diet, Superfoods Diet, and the Diabetic Diet. In addition, really, these diets are easily interchangeable. All the recipes are ones that help to make the body healthier and none of the recipes use any processed junk foods in the ingredients. Some of the recipes included with the Superfoods Diet section are Kale and Whit Bean Stew, Roasted Squash and Kale Salad, Spicy Corn and Sweet Potato Soup, Collard Greens with Bacon, Sweet Potato, and Walnut Casserole, Chipotle Salmon with Peanut Salsa and Stuffed Tomatoes.
    LanguageEnglish
    PublisherHealthy Lifestyles
    Release dateMay 15, 2017
    ISBN9781631877735
    Cooking Secrets: Healthy Recipes Including Quinoa and Superfoods

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      Book preview

      Cooking Secrets - Donna Butler

      Cooking Secrets

      Healthy Recipes Including Quinoa and Superfoods

      Donna Butler

      Copyright © 2013 Donna Butler

      All rights reserved.

      Introduction

      This book contains three sections displaying three healthy diets, the Superfoods Diet, The Quinoa Diet and the Diabetic Diet. The premise of this book is to enable the reader to choose healthy foods by following a healthier more nutritious diet plan.

      Superfoods are foods that are high in nutrients like vitamins and minerals and in particular antioxidants. These nutrients work positively with the body in strengthening the immune system and in helping to fight off bad illnesses.

      Some of the Superfoods Diet main dishes include recipes of Moroccan Style Chicken with Quinoa, Sesame Noodles with Vegetables, Sweet Potato and Walnut Casserole, Collard Greens with Bacon, Spicy Corn and Sweet Potato Soup and a delicious Roasted Squash and Kale Salad.

      More recipes included in the main dishes are: Cauliflower and Chickpea Curry, Slow Cooker Beef and Sweet Potato Curry, Spicy Beef Soup, Steak with Roast Vegetables, Cabbage Rolls, Rigatoni with Walnuts, Italian Sausage and Broccoli Rabe, Chickpeas and Mustard Greens with a Balsamic Glaze, Bean and Barley Vegetable Soup, Baked Beets, Kale and White Bean Stew and Broiled Salmon with Green Beans. Also check out the Easy Caramelized Onion Pizza, Tomato and Cheese Tart, Stuffed Onions, Sweet Potato and Walnut Casserole and the Spinach and Cheese Bread Pudding.

      The side dishes and appetizers section of the Superfoods diet include some of these recipes, Pomegranate Carrots, Chickpea and Sweet Potato Dip, Spinach Salad with Fruit and Almonds, Roasted Garlic Soup and a delicious Quinoa Salad with Lemon Vinaigrette.

      The breakfast section of the Superfoods diet includes favorite recipes such as their Apple Flax Seed Muffins, Oatmeal Blueberry Pancakes, and Blueberry Walnut Muffins. Try substituting some of the fruits and make new creations out of the recipes.

      Just because this is a diet does not mean it is lacking in the desserts and snacks recipes. Check out the Roasted Nuts, Blueberry Chocolate and Walnut Parfait, Granola Bars with Fruit, Dark Chocolate Cake, and the Blueberry Shortbread Bars.

      Superfoods are meant to help us be healthier. By committing to a superfoods diet, we are giving our bodies the best possible foods in nature, foods that work with our body to make it strong, healthy, and able to fight off infections and illnesses.

      Quinoa is a superfood too, but it is so good it has its own diet plan. Quinoa is a plant along the lines of buckwheat (NOT wheat grain) and is closely kin to the spinach and beet plant families. Humans have consumed the quinoa plant for thousands of years.

      The Incas first used quinoa for medicinal purposes some three thousand years ago. They saw the qualities in how quinoa worked to reduce inflammation. It also helps with weight loss and it is highly nutritious, so it benefits the body.

      Today quinoa can be made into flour, and replaces gluten ingredients, making it possible to create recipes that are gluten free. Quinoa is also a meat substitute and a versatile food. Quinoa goes with many foods, turning simple recipes into superfoods.

      Vegetarians and vegans both love quinoa, because of the protein qualities it possesses. Some of the popular vegan recipes include Quinoa Gnocchi Potato Salad, Tropical Breakfast Quinoa, Quinoa Salad with Black and White Beans, and Quinoa with Black Beans.

      Quinoa goes with chicken too for meat eaters, as well as beef, pork, lamb and even seafood. Enjoy the chicken and quinoa recipes like Greek Pita, Yummy Chicken Burritos, Mexican Fiesta, Quinoa Stir Fry, and Quinoa and Beans.

      Quinoa works well with beef. When choosing cuts of beef for these recipes it is recommended to choose good lean cuts. Try the Beef Stir Fry with Quinoa, Grilled Beef Tenderloin with Leek Tomato Quinoa and Roasted Garlic Sauce, and the Leek Tomato Quinoa.

      Seafood, if you find the best seafood, is highly nutritious especially when paired with quinoa. Try the popular seafood recipes within this book like the Quinoa with Roasted Fish and Veggies, Mediterranean Seafood Salad with Quinoa, and the Salmon Quinoa Cakes.

      Diabetes is a health conditions that affects many people. It is not a curable disease, but it is treatable with diet. Sometimes a good diet is all that is needed to treat diabetes and live a comfortable life. The Diabetic Diet centers on foods that help to treat people with diabetes.

      The Diabetic Diet has a strong entree section with many delicious choices in recipes. Try the Garlic Lemon Shrimp, Steak Fajitas, Stuffed Turkey Breasts, Hearty Beef Stew, Roasted Turkey with Herbes de Provence and the Salmon and Asparagus with Garlic Lemon Sauce.

      The soups section offers a few recipes that can serve along with the main entrees or as a light lunch by itself. The soup recipes include Tomato Soup with Chicken Breast, White Beans and Spinach, Mushroom and Barley Soup, and Black Bean Soup.

      The diabetic side dishes offer great choices for the main entrees and also could be eaten as light lunches. Try the Thai Chicken Salad, Warm Lentil and Carrot Salad, Baked Winter Squash, Brown Rice and Bean Salad, Oven Roasted Vegetables and the Sesame Kale.

      Diabetics know the importance of not skipping meals and this certainly includes breakfast. The diabetic breakfast recipes include Carrot Zucchini Muffins, Quick and Easy Cheesy Tomato Quiche, Baked Apple Pancakes and Sweet Potato Hash Browns.

      Nobody likes to miss out on desserts and certainly this book covers the dessert section, even for diabetics. Enjoy the carrot cake, Brownies with Berries and Cream, Apple Crisp, Banana Rum Cake, and the Peanut Butter Cookies.

      Diabetics know the importance of dieting at all times. It helps to be able to plan the menus ahead of times especially if it makes it easier to stay on the diet. There is a sample five day menu plan in this book, so it is easy to mimic and follow.

      The last section of the diabetic diet is the nutritional information for all of the diabetic recipes. This is vital for the person who has to watch their food intake and the fats and sugars contained within each recipe.

      Section 1: Superfoods Cookbook

      Superfoods Cookbook Introduction

      What are Superfoods?

      As the saying goes, we are what we eat and people are becoming ever more conscious that this is the case – and that they’d rather not be consuming a long list of chemical additives which they probably can’t even pronounce, much less identify as food! It’s well known that diet is one of the keys to better health and simply put, some foods are better for you than others.

      That’s where superfoods come in. These are foods which offer a wealth of nutrients as well as antioxidants and other naturally occurring compounds which promote better health and even reduce the risk of many illnesses from minor to life threatening. Superfoods include a fairly wide variety of different fruits and vegetables; and to be perfectly honest, most of them are foods that you probably already knew were good for you.

      In this cookbook, we’ve included recipes which incorporate many of the foods which are well known as the most nutritious, healthy dietary choices. We’ve also steered clear of the trends; as you’re probably aware if you spend any time at all following the latest news about nutrition and fitness, it seems that there’s a new superfood being trumpeted as the best thing ever almost every week, soon to be replaced by the next flavor of the month.

      Not that many of these foods aren’t healthy and certainly, there’s nothing wrong with including some spirulina or acai berries in your diet. Instead, we’ve decided to focus on superfoods which are, by and large, available at your average well-stocked supermarket.

      One thing that you’ll probably notice as you read and cook the recipes in this book is that many of the recipes here are vegetarian. Many nutritionists have long said that a diet which is largely vegetarian is better for you, although there is some difference of opinion on this subject as well.

      However, the superfoods are all plant-based and they’re the star of these recipes; many of these recipes are also flexible enough to add meat to them if you’d like to increase your protein intake. There is one exception to this rule: salmon, which you will find plenty of recipes for in this book. Basically, as long as you make sure to include plenty of the superfoods which take center stage in these recipes, you can fine tune the recipes to match your own tastes.

      What Superfoods Should You Add To Your Diet?

      As we’ve discussed above, many of the most nutritious and healthiest foods are ones you probably already knew that you should be eating regularly. Sweet potatoes, salmon, kale and other dark leafy greens, garlic and onions, blueberries and other berries, tomatoes, beans, nuts and seeds are all superfoods which provide your body with the vitamins, minerals, fiber, antioxidants and omega-3 fatty acids it needs for optimal health. Along with whole grains and other healthy choices, a diet rich in superfoods like the ones used in these recipes can help you to live a longer, healthier and yes, even a happier life! Here’s to your health!

      Main Dishes

      Pinto Bean Tacos

      Number of servings: 4

      Ingredients:

      1 cup cooked (fresh or canned) pinto beans, drained and rinsed

      4 whole grain tortillas

      1 cup diced tomatoes

      1 cup shredded lettuce (preferably Romaine)

      ¼ cup green onions, sliced

      ½ avocado, sliced

      ½ tsp cumin

      1 tsp chili

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