Serves 4 as a side dish
Ingredients:
- 1 1/2 cups quinoa, picked over, rinsed and drained
- 3 cups of water
- 1 ½ cups Eden canned black beans, rinsed, drained and quickly blanched for 1 minute (If experimenting with heirloom beans, go for the Midnight Black Beans)
- 1 1/2 cups leftover cooked dino kale (you can also use broccoli, green beans, or swiss chard)
- 4 scallions, chopped
- 1/3 cup tamari roasted pumpkin seeds
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5 tbsp. fresh lime juice
1 tsp. sea salt
1 1/4 tsp. ground cumin
1/4 cup fresh cilantro, chopped
1/3 cup extra virgin olive oil
- In a medium pot, add in quinoa, water, and a pinch of sea salt. Bring to a boil, reduce to a simmer, and cook for 16 minutes. Transfer the quinoa to a ceramic/glass bowl and let cool for a few minutes. Add in the beans, greens, and scallions.
- For the dressing, use a small bowl and whisk together the lime juice, salt, cumin, and cilantro. Then add the oil in a continuous stream, making sure to continue whisking. Drizzle the dressing over the pilaf and mix well. Add in a bit more salt to taste in you desire. Top with pumpkin seeds and serve. Enjoy!
- Feel free to use alternative grains that you like. Mixing in brown rice with the quinoa works wells and adds a nice texture.
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Carb cravings:
Carbohydrates are energy. When our body craves carbs it is literally screaming for energy. Carbohydrates are also essential for powering the brain. The problem is not that we want carbs, but that we give our body the wrong type of carbs.
Bad carbs and why they cause cravings - Simple Vs. Complex Carbs.
Simple carbs cause cravings because they are stripped of vitamins, essential nutrients, and fiber. In their "simple" state carbs spike blood sugar levels which shoot our energy through the roof and drops us down just as quickly. Because simple carbs are processed fractured foods they leave us feeling unsatisfied and wanting more.
Types of bad carbs: Bagels, muffins, white bread, waffles/pancakes, sugar, cookies, "enriched flour", candy
Good carbs and why they help diminish carb cravings: Good carbs or complex carbs are healthy in that all their nutrients intact. Fiber keeps us full and creates a sense of satisfaction. Good carbs also answer the body's cry for energy and provide a steady stream of energy throughout the day.
Types of good carbs : Brown rice, whole rolled oats, farro, quinoa, barley, lentils, beans
How many complex carbs?
Never count your carbs by grams because do to so you must eat something that comes in a box. Rather, watch your good carbs by serving size. Keep each serving size to 1/2 -3/4 of a cup, about the size of your fist with a total of 3 cups per day.
Ways to prepare good carbs and get them into the daily diet:
- Plan ahead: complex carbs take a little time so be sure to think about your meal in advance
- Doctor them up: Whole grains need flavor to make them tasty. Olive oil, spices, and sea salt work well.
- Cook once and eat twice: Make double or even triple the carb recipe so you have healthy food on hand. Each dish will keep up to 3 days in the fridge.
