I love recipes that combine nutrient-dense foods. Every ingredient in the dish packs a nutrient punch. So this week I thought I'd share a simple recipe that is quick, easy, delicious, and nutritious.
Quinoa is a great side dish but can also hold it’s own as a main if you pair it will with veggies (raw or grilled) or add it to a salad.
Quinoa 1 cup uncooked
Bone broth 2 cups
Turmeric fresh about 1/2-1 inch ground, ground spice 3/4 tsp
2 garlic cloves minced
Black pepper to taste
Sea salt to taste
1-2 tbsp of organic extra virgin coconut oil
Optional: 1-2 tbsp of chopped fresh herbs such as basil, thyme, rosemary or cilantro
Add all ingredients from quinoa through sea salt to a small or medium size sauce pan. Bring to a boil, stir, cover and let simmer on low until the quinoa is cooked through which typically takes about 20 minutes. If you haven’t prepared quinoa before, familiarize yourself with the cooking instructions on the back of the package, you’re just substituting bone broth for water and adding spices.
Once cooked, stir in coconut oil and optional fresh herbs. I like the herbs because not only do they increase the nutrient profile of the recipe, they also add a splash of color. If I don’t have herbs on hand I will either use dried herbs or even finely chop whatever dark leafy green I have on hand such as kale.
Quinoa is often thought of as a grain; quinoa is actually an ancient seed, not a grain. Nutritionally, it is a great source of magnesium, folate and zinc. Quinoa is a complete protein meaning it provides all the essential amino acids (protein building blocks) that our body needs for optimal health.
Bone broth is rich in minerals, collagen, the amino acids glycine and glutamine, and GAGs. This nutrient profile makes it incredibly nourishing to the skin, the digestive tract, and joints. To learn more about the health benefits of bone broth, read my post on it here.
Turmeric is a hard working root that is anti-aging, cancer preventative, mood boosting, anti-inflammatory and has been correlated with reversing many chronic diseases. You can use the fresh root (found in the produce section of the grocery stores) or the ground spice (found in the spice section). For more information on turmeric read my post on it here.
Garlic contains a molecule called allicin that has a wide range of health benefits from preventing cardiovascular disease and cancer to it’s antimicrobial (kills bacteria, yeast, and viruses) activity helping your body fight colds, the flu, and digestive tract infections.
Black pepper is a carminative which means it reduces gas. It also stimulates digestion and enhances nutrient absorption of other foods in the meal. Specifically black pepper improves the absorption of turmeric, so always remember to add a dash of black pepper when cooking with turmeric.
Sea salt is a great source of minerals. Although it is nutritious for all, sea salt is particularly beneficial for those with HPA axis dysfunction (aka adrenal fatigue) and fatigue.
Coconut oil is an excellent source of in medium chain triglycerides (MCTs), these fats are easy to digest making them great for a boost of energy and brain power. MCTs also boost metabolism, so don't be scared to eat fat even if you’re trying to lose weight! Several of the MCTs in coconut oil, including caprylic and lauric acid, are antimicrobial. I often recommend incorporating coconut oil into the diet to improve memory, metabolism and to balance gut flora.