Quinoa, pronounced “KEEN-wah,” came into focus at the Mt. Laurel YMCA’s recent healthy cooking demonstration hosted by certified nutritionist and personal trainer Diane Suran.
Quinoa is the “hottest, newest grain,” said Suran during the workshop to the approximately 20 cookers in attendance.
The grain, which actually fueled Inca armies for 500 years, is a great source of protein and fiber, she explained.
Doctor it up with vegetables and an abundantly healthy meal can be accomplished.
Eating right can sometimes be tough, said Laurel Allen, wellness director at the YMCA.
“Most people struggle with that. They can come to the gym. They can do their cardio, but eating a proper diet is the hardest thing,” she said.
A rainbow of colors in your diet is important, Allen added.
“I think a lot of people don’t know what to do with all the different vegetables either,” she said, explaining that vegetables that are in season taste better.
A quinoa meal can be whipped up quickly, which is good for people who tend to be on the go in their daily lives.
It’s simple and easy to make while bringing new life into people’s diets.
“Nobody knows how to pronounce it,” she laughed.
Workshop attendees were given various samples, quinoa chips and salsa and ended with a banana-based frozen dessert made from a Yonanas machine.
Some foodie suggestions
Suran offered up healthy tid-bits during the hour-long mid-day session that was open to the community.
“Pick up a piece of fruit,” she said, to have a snack with lower calories.
Every day, she eats a handful of mixed nuts to aid in feeling full.
Depending on an individual’s health conditions, salt can be important as it retains water.
Suran buys store brand salt with iodine rather than sea salt, stating that iodine is important to consume.
She also tries to always buy organic.
“Definitely the milk,” she emphasized.
Organic milk, Suran said, does not have the hormones and antibiotics that regular milk may contain.
Organic milk comes from cows that are nursing their calves — making enough milk for both the calves and humans.
“Little girls are getting their periods earlier,” she explained, and boys are going through puberty later as a result of the hormones.
In her backyard garden, Suran grows basil, parsley, chives and oregano.
At the workshop, she added some cilantro to “kick (the quinoa) up a notch.”
According to Allen, the workshop is a great fit for anyone who likes to cook and wants to try something new and simple.
Suran will be hosting another workshop at the nearby Burlington-Riverfront YMCA on Tuesday, Sept. 25 from noon to 1 p.m.
“I think it went really well,” said Allen as attendees shuffled out with happy stomaches.
For more information
Learn more about the YMCA of Burlington and Camden Counties health and wellness programs by visiting www.ymca-bc.org/content/programs_classes/health_and_well.asp or call (856) 234–6200 ext. 209.
Quinoa by Diane
Try this recipe by certified nutritionist and personal trainer Diane Suran that has been reprinted with her permission. She recently hosted a healthy cooking demonstration at the Mt. Laurel YMCA.
Number of servings: 5
Serving size: 4 to 5 one-cup servings
Ingredients:
1 cup of chopped onion, 1 cup of red pepper, ¼ cup of dried cranberries, 1 tablespoon of extra virgin olive oil, 2 cups of chicken broth, 1 cup of quinoa, 2 cups of fresh baby spinach, salt and pepper
Directions:
In a large pot on medium/high heat, sauté onions and peppers in olive oil for three minutes. Add quinoa and sauté for one minute. Add chicken broth and cranberries. Bring to a boil. Simmer for 13 minutes with the lid off. Add spinach and stir. Cook for two more minutes. Season to taste.
Nutritional information:
Servings per recipe: 5
Amount Per Serving
Calories: 189.6
Total fat: 2.6 grams
Cholesterol: 2.0 mg
Total carbs: 34.9 grams
Dietary fiber: 4.1 grams
Protein: 6.2 grams
