Feeling well and having lots of energy depends upon the types of food we eat. Food is fuel. If your diet is based upon fast food, pre-packaged foods and sugary drinks, then you won’t feel your best. Eating a diet rich in vegetables, fruits and whole grains gives the body the nutrients it desperately desires.

One way to get whole grains in your diet is to add quinoa (pronounced keen-wah). Quinoa is a grain, naturally gluten free and easy to digest. It is considered a complete protein and has lots of nutritional benefits such as, calcium, magnesium, iron and fiber. I substitute quinoa for rice in many recipes. An easy way to try quinoa for the first time is to add it to a salad. It’s easy!

Basic Cooked Quinoa

Directions

I suggest buying a package of pre-washed quinoa, especially if this is your first time trying the grain. If the quinoa is not pre-washed, you’ll have to rinse well in a strainer and it can get messy. Add one cup of quinoa, one cup of vegetable broth and one cup of water. Bring to a boil and then simmer for 15 minutes. You can season with salt or, my favorite, garlic powder.

Greek Quinoa Salad

Ingredients

6 cups lettuce
1 cup quinoa
1 large tomato
1 large seedless cucumber
1/2 cup feta cheese
Greek dressing (see recipe)

Greek Dressing
5 Tbsp olive oil
6 Tbsp red wine vinegar
1/2 tsp dijon mustard
1/2 tsp dried oregano
1/2 tsp dried basil
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp salt

Directions
Cook quinoa according to Basic Cooked Quinoa recipe (see above). Chop vegetables. Make dressing. Assemble salad. Add dressing. Top with feta cheese. Other suggested toppings: olives, banana peppers, and red onion. Makes 4 servings.

Black Bean & Cord Quinoa

 Ingredients

1 cup quinoa
2 red peppers
1 medium onion
16 oz. black beans
16 oz. corn
1/2 cup vegetable broth
1 tbsp garlic
1/2 tbsp oregano
salt/pepper

Directions
In a large skillet, add onions, peppers, garlic, oregano and vegetable broth. Cook until desired taste. Add 1 Tbsp of water and stir to remove the caramelized flavor from the bottom of the pan. Rinse corn and black beans in a colander. Add corn and black beans. Stir to blend all the seasonings together. Cook 10 more minutes on low heat. Cook quinoa separately according to package. Stir in the quinoa until everything is mixed evenly. Add salt/pepper to taste.

•LR•

Katie Bryan is a food blogger, wife and mother of two sweet girls. She also teaches classes on nutrition and faith. Get healthy recipes on her blog: KatieEats.com