Recipe 14: Fried Egg and Quinoa Salad

Recipe 14: Fried Egg and Quinoa Salad

Serves 1

Ingredients:

¼ cup quinoa

½ cup water

1 egg

1 red bell pepper

Handful shelled sunflower seeds

1 oz Feta Cheese

1 tablespoon butter

1 tsp salt

1 tsp dried basil

Directions:

(quinoa)

Add water, salt, basil and quinoa to saucepan. Heat to a boil then simmer for 10-15 min covered. When water has been fully absorbed add sliced bell pepper, crumbled feta cheese, and sunflower seeds

(egg)

Add butter to a skillet. Over medium heat, after butter is melted, add egg. When the whites are no longer translucent, use a spatula to gently turn the egg without breaking the yolk. Then add egg over quinoa salad and serve.

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

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. Folate adds in the formation of red blood cells, as does iron.

Basil: Contains antioxidants, beta carotene, vitamin c, iron, calcium, and potassium. Vitamin C boosts the body’s immune system and wards off cardiovascular disease, prenatal health problems, eye disease, and skin wrinkling. Beta carotene converts to vitamin A in the body. It improves eye health. Deficiency in Vitamin A can cause reproductive problems.  Iron is necessary to produce new red blood cells, and calcium helps to build strong bones. Potassium moderates your metabolism and aids in healthy kidney function. Basil is a fairly mild herb and easy to add to any recipe.

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 as also been associated with decreased risk of cardiovascular disease and macular degeneration (eye) according to Mayoclinic.com

Egg: Because eggs contain cholesterol they have gotten a negative reputation. This website outlines several of the benefits to eating eggs. They are one of the few foods that contain vitamin D. Woman who eat 6+ eggs a week are said to be at a lower risk of breast cancer. Eggs are a wonderful, low calore source for protein. They strengthen eye health and are full of antioxidants.http://www.healthdiaries.com/eatthis/10-health-benefits-of-eggs.html

Sunflower Seeds: source of heart healthy fats that can help fight high blood pressure. Contain B vitamins and vitamin E. B vitamins help your body turn food into energy. Vitamin E is a strong antioxidant that reduces damage caused by oxygen on cells and organs. If you do not like (or have) sunflower seeds you can substitute any other nut.

Cheese: Source of calcium which is necessary for strong bones and teeth. Low calorie cheese contains less lactose than full fat cheeses so if you have an allergy, low fat cheese may not upset your stomach.