Stina Rios, Assistant Chef at Aurora Medical Center – Kenosha, and Brooke Moershfelder, Registered Dietitian at Aurora Sinai Medical Center, explain how you can make an enjoyable Quinoa and Chicken Salad.
Quinoa is a popular, healthy food that’s gluten-free and high in protein and fiber. It also has plenty of healthful antioxidants and lots of good-for-you nutrients. Its low glycemic index helps with blood sugar control. And aside from all that, it’s good!
3 ounces dried cranberries
½ cup diced celery
1 tablespoon olive oil
½ cup carrots, diced
½ cup red onion, diced
1½ tablespoons garlic, minced
2 teaspoons cumin
½ teaspoon kosher salt
1 cup quinoa
2 cups water
2 tablespoons red vinegar
2 tablespoons mint leaves, chiffonade
6 cups baby spinach
6 chicken breasts – 4 ounces each, cooked
Yields 6 servings
Total fat 12 grams
Trans fats 0
Sodium 328 milligrams
Whole grain means just that – it’s the complete grain. The health benefits of whole grain come from all three parts of the grain – the bran, the germ and the endosperm. With whole grain, the whole is truly better than the sum of the parts. Individual nutrients in whole grain foods each offer important health benefits. Working together in the “whole” food, they perform powerful ways to protect your health.
Whole grains contain nutrients such as B vitamins, vitamin E, iron, magnesium, fiber, protein, antioxidants and phytochemicals (naturally occurring plant chemicals). Studies show that regular consumption of whole grains can lower the risk of heart disease, stroke, Type 2 diabetes and certain cancers. They also play a role in weight management and gastrointestinal health.
The dietary guidelines for Americans recommend at least 48 grams of whole grain daily. Unfortunately, 95% of Americans do not eat enough whole grain. The good news is that adding whole grain to your diet is easy.
How can I eat more whole grains?