by by Chana Citron

Forget about what you’ve heard. The best way to lose weight is to make lunch your main meal. How could that be? For one, you’re probably hungriest midday. And while you may have been trained to think salad at noon, does that really fuel you for the rest of the day? Hardly. That’s why you crash at 4pm, grasping for latte and a sugar fix as if they were life support. Instead of relying solely on humble greens to take you through the afternoon, plan a balanced lunch that’s packed with protein–and that’s where quinoa comes in.

What is it: Cultivated for thousands of years in the Andes and called the Gold of the Incas, quinoa is a low-fat, low-cal, yet filling and nutritious alternative to high-carb starches like potatoes and rice. To begin with, it’s a complete protein, containing all 9 amino acids. Though it’s found in the grain section of most health food stores, these sesame-seed sized kernels are actually a member of the “goose foot” family, which includes sugar beets and beet root. Packed with more protein (18 grams per serving) and iron (85% of the RDA) than meat, this gluten-free food is an outstanding source of fiber, (10 g per serving) and many minerals (potassium, magnesium, zinc, copper, calcium and vitamin B6), making it a satisfying munch.

How Kosher is it: Interestingly, because it isn’t related to the chameishes minei dagan-five types of grain products, or millet or rice, quinoa is considered Kosher for Passover, according to Kashruth.com. Furthermore, quinoa does not grow in the vicinity of chametz, nor does it rise. So with Passover in the not-too-distant future, keep this non-grain in mind.

How to Use: Unlike many whole grains that require lengthy soaking and pre-planning, quinoa is fast and easy to use–it cooks in just 12 minutes. Furthermore, it’s versatile, so add it to your hot cereals for breakfast, serve it as a side-dish for lunch, or sprinkle it in your dinner salad to make your meals heartier. From pilafs to tabouli, quinoa can be used as a wholesome filler, adding a pleasant, crunchy texture to patties and all kinds of platters.

Recipe: Lemon Quinoa Pilaf

Try this easy dish that’s hearty enough to eat on its own, plate with salad or serve as a side dish.

Ingredients:

1/4 cup pine nuts

1 cup quinoa

2 cups water

Sea salt to taste

1/4 cup fresh lemon juice

2 stalks celery, chopped

1/4 red onion, chopped

1/4 teaspoon cayenne pepper

1/2 teaspoon ground cumin

1 bunch flat parsley, chopped

Directions:

1. Toast the pine nuts briefly in a dry skillet over medium heat. This will take about 5 minutes, and stir constantly as they will burn easily. Set aside to cool.

2. In a saucepan, combine the quinoa, water and salt. Bring to a boil, then reduce heat to memdium and cook until quinoa is tender and water has been absorbed, about 10 minutes. Cool slightly, then fluff with fork.

3. Transfer the quinoa to a serving bowl and stir in the pine nuts, lemon juice, celery, onion, cayenne pepper, cumin and parsley. Adjust salt and pepper.

Like these tips? Schedule a complimentary session with Chana Citron to discuss your nutrition and wellness goals. Contact her today at chana.citron@verizon.net or visit chana.citron@verizon.net or visit www.chanacitron.com.