Recipe 9:Quinoa stuffed bell pepper

Recipe 9: Quinoa and Almond stuffed bell peppers

400 calories per stuffed pepper

Ingredients:

 ½ cup quinoa

1 cup low sodium chicken stock

3 medium bell peppers (any color)

1/3 cup almonds

4 oz feta cheese

Fresh basil (about 10 large leaves)

1 tablespoon garlic

Directions:

Preheat oven to 400

Add quinoa to chicken stock in sauce pan. Bring to boil and reduce to simmer for 10-15 minutes covered until all liquid is absorbed. Remove from heat and allow to cool. Then mix in basil, garlic, feta cheese, and almonds.

Hollow out peppers. Cut a hole in the top of the pepper, around the stem and pull out all of the insides. Spoon in the quinoa mixture and fill peppers to the top. Place in a casserole dish. Add ½ inch of water to the 

casserole dish. This will steam the peppers in the oven. Place in oven for 50 minutes.

What will you gain by eating this meal? (sources http://www.webmd.com   and    www.livestrong.com) and “99  Superfoods” by Carrie May

Red bell pepper:  contain carotenoids. Red peppers contain more antioxidants than any other color, such as lycopene. You can spot veggies and fruits that contain lycopene by their red skin. Lycopene (according to Medical news today and other sources) can help prevent prostate cancer. Lycopene has also been associated with decreased risk of cardiovascular disease and macular degeneration (eye) according to Mayoclinic.com

Garlic: garlic contains sulphur (which is responsible for its strong smell and flavor). The sulfide allicin helps regulate blood cholesterol. It is high in selenium, which strengthens the immune system and will help you fight off colds, other viral diseases, and protect you from cancer. (the National Institutes of Health claim that higher selenium intake reduces the risk of death from lung cancer)

Basil: 2 tsp of basil contain 60% of your Vitamin K for the day. Vitamin k is important for normal blood clotting and cell growth (according to WebMD) If you have a shortage you may bruise easy, have nosebleeds or weak bones.

Quinoa: The way I would describe the flavor and texture of quinoa would be if rice and pasta fell in love and had a super baby. It compares so greatly to a small pasta but contains an amazing amount of insoluble fiber (the fiber that helps you have regular bowel movements), iron, protein, and folate. It is often recommend to vegans and vegetarians. It is also gluten free. I cook it in low sodium chicken stock to add flavor but it is also very good when cooked in water.

Almonds: Almonds provide vitamin E, calcium, iron, magnesium, and phytosterols. Phytosterols  occur naturally in plants and help to lower cholesterol. This article fully explains how adding photosterol rich foods can reduce your risk of heart attack or stroke. http://www.livestrong.com/article/118360-phytosterols-cholesterol-lowering/