Tuesday, 31 July 2012

Turkey and Vegetable Quinoa Stir-Fry

Converting the masses with this amazing super-seed! .... Maybe not quite the masses but definitely my Mum : )

When I told my Mum that I had started a blog where I would be posting some of my recipes, she specifically asked whether I was going to post "that quinoa thing" I made because "that was good!". Thanks Mum :). I have to say, one of the most satisfying things for me about cooking healthy food is cooking for other people who are unfamiliar with the ingredients and having them thoroughly enjoy it - especially when I know how good it is for them. Its like I get to share a little bit of what I love about being healthy with them - feeling great about yourself after eating a tasty meal and enjoying food for not only the taste but the amazing nutrition it provides!

I have recently started experimenting with Quinoa (pronounced keen-wah) and I definitely agree that this one tasted amaaazing. This special little seed has gained recent popularity, mainly because it is a great source (and the only plant based source) of complete proteins, meaning that it contains all the essential amino acids. This makes Quinoa a great option for people who enjoy a diet free of animal protein as well as the health conscious who are potentially practicing a high protein diet for either weight loss or muscle development/repair purposes. Even for those who haven't eliminated animal protein, Quinoa boasts a range of other beneficial health effects such as high levels of magnesium which aid against migraines as well as improving the elasticity of our blood vessels, reducing the change of cardiovascular complications and many more. What does Quinoa taste like?Quinoa is comparable to rice or cous cous in texture and does not have much taste by itself other than a slightly nutty flavour. Nutritionally, quinoa is higher in protein (and contains a more useful protein structure) than both rice and cous cous as well as being lower in carbohydrate than the two.

Turkey and Vegetable Quinoa Stir-Fry

Ingredients (Serves 4 people)

1/2 cup uncooked Quinoa (cooked to packet instructions)*
250g lean turkey mince
1/2 medium sweet potato chopped in 2x2x2cm cubes
1/2 onion, diced
1 small red chilli
2 cloves of garlic
1 large zucchini, sliced
1 small eggplant sliced (or use a larger eggplant and only a few slices)
1 handful green beans, cut into 5cm pieces
4 mushrooms, chopped
1/2 cup broccoli, cut into small florets
2 cups of baby spinach leaves
Handful of fresh basil, chopped
1tbs kecap manis (sweet soy sauce)
1/2 tbs macadamia nut oil (or your oil of choice)

*Quinoa can be cooked in low sodium vegetable stock if desired, which will add extra flavour.


Place chopped sweet potato in a saucepan with water and boil until soft (do not overcook)
Saute onion, garlic, chilli and oil in a large frying pan until onion has browned
Add turkey mince and stir fry until cooked through and then add all of the vegetables except spinach and basil - stir fry until vegetables are softened.
Add spinach, and basil and stir fry for 2 minutes until adding the sweet potato and kecap manis at the very end.
Once spinach has wilted and sauce is spread throughout the meal, serve immediately into individual bowls!

Now sit down and enjoy your tasty and super healthy dinner! : )

Note: Feel free to experiment with whichever vegetables you desire. Its not just about following the recipe but about finding the foods that you love and enjoy and finding the recipes that they suit best! Personally, I think ANY and ALL vegetables fit in any and every dish : ).


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