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Toasted Quinoa Salad with Scallops & Snow Peas
6 servings, about 1 cup each
Ingredients
12 ounces dry sea scallops, cut into 1/2-inch pieces, or dry bay scallops (see Note)
4 teaspoons reduced-sodium tamari, or soy sauce, divided
1 teaspoon toasted sesame oil
4 tablespoons plus 2 teaspoons canola oil, divided
1/2 cups quinoa, rinsed well (see Tip)
2 teaspoons grated or minced garlic
3 cups water
1 teaspoon salt
1 cup trimmed and diagonally sliced snow peas, (1/2 inch thick)
1/3 cup rice vinegar
1 cup thinly sliced scallions
1/3 cup finely diced red bell pepper
1/4 cup finely chopped fresh cilantro, for garnish
Preparation
1. Toss scallops with 2 teaspoons tamari (or soy sauce) in a medium bowl. Set aside.
2. Place a large, high-sided skillet with a tight-fitting lid over medium heat. Add 1 tablespoon canola oil and quinoa. Cook, stirring constantly, until the quinoa begins to color, 6 to 8 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute more. Add water and salt and bring to a boil. Stir once, cover and cook over medium heat until the water is absorbed, about 15 minutes. (Do not stir.) Remove from the heat and let stand, covered, for 5 minutes. Stir in snow peas, cover and let stand for 5 minutes more.
3. Meanwhile, whisk 3 tablespoons canola oil, the remaining 2 teaspoons tamari (or soy sauce), vinegar and sesame oil in a large bowl. Add the quinoa and snow peas, scallions and bell pepper; toss to combine.
4. Remove the scallops from the marinade and pat dry. Heat a large skillet over medium-high until hot enough to evaporate a drop of water upon contact. Add the remaining 2 teaspoons canola oil and cook the scallops, turning once, until golden and just firm, about 2 minutes total. Gently stir the scallops into the quinoa salad. Serve garnished with cilantro, if desired.
Note: Be sure to buy "dry" scallops, which are scallops that have not been treated with sodium tripolyphosphate, or STP. Scallops that have been treated with STP ("wet" scallops) have been subjected to a chemical bath and are mushy, less flavorful and won't brown properly.
Tip: Quinoa is a delicately flavored, protein-rich grain. Rinsing removes any residue of saponin, quinoa's natural, bitter protective covering. Find it in natural-foods stores and the natural-foods sections of many supermarkets.
Nutrition Per Serving (one cup): 326 calories; 15 g fat (1 g sat, 8 g mono); 19 mg cholesterol; 32 g carbohydrates; 16 g protein; 4 g fiber; 713 mg sodium; 511 mg potassium; Vitamin C 35% daily value; Magnesium 31% DV; Folate 25% DV; Iron 15% DV
Source: www.eatingwell.com |
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Hello !
 Eggs! I am sure by now you have heard of the massive egg recall due to salmonella contamination. The eggs in question are from Wright County Egg and Hillandale Farms of Iowa, and distributed throughout the country. For information on what eggs may be included in this recall please visit
http://www.accessdata.fda.gov/
scripts/shelleggsrecall/.
If you have eggs in your home that are on this list, do not eat them. You can return them to the store for a full refund. Here are a few more egg-cellent tips from the CDC for egg-handling in the future.
- Keep eggs at less than 45°F (7°C) at all times.
- Discard cracked or dirty eggs.
- Wash hands, cooking utensils, and food preparation surfaces with soap and water after contact with raw eggs.
- Eggs should be cooked until both the white and the yolk are firm and eaten promptly after cooking.
- Do not keep eggs warm or at room temperature for more than 2 hours.
- Refrigerate unused or leftover egg-containing foods promptly.
- Avoid eating raw eggs.
Have a healthy week!
-Debra |
| The French Paradox | |
 There are dozens of books, magazine articles and online blogs trying to figure out how the French have one of the lowest chronic disease rates in the world despite eating high fat cheeses and refined carbohydrate foods like baguettes. New research has found that the French, regardless of seemingly unhealthful diets, participate in more healthy habits than Americans do.
Consuming 5 servings of fruits and vegetables daily is key to lowering disease risk, a practice that 44% of French manage, while only 24% of Americans do. In addition, 70% of the French population have less than one sweetened beverage per day, something which only 37% of Americans manage to do. This reduces the amount of liquid calories and sugar the French consume. Finally, 65% of the French walk briskly every day of the week. On the other hand, 50% of Americans walk briskly only 5 days a week.
Culture may also play a key role in French health. For example, daily fresh food markets are central to life in France. Bulk food storage is uncommon as kitchens are small, so buying fresh food every day is necessary. This ensures that foods are local, full of nutrients, and as unprocessed as possible. Additionally, many French citizens embrace the act of preparing and eating meals. They eat slowly to enjoy the meal and company, which allows them to monitor their true hunger and feel more satisfied because they take longer to eat. Americans, however, tend to eat and buy out of convenience. This practice increases processed foods and calories in the diet. When combined with a less active lifestyle, the cultural and dietary differences increase chronic disease risk in the United States.
So take a few lessons from the French: walk every day, enjoy preparing and eating meals in a social setting, and keep foods fresh to help reduce your risk of chronic disease.
Source: Journal of the American Dietetic Association, June 2010
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| Do Tea and Coffee Protect Against Heart Disease? |  A 13-year study conducted in the Netherlands has determined that drinking several cups of tea or coffee a day appears to protect against heart disease. Of the 40,000 people in the study, those who drank six cups of tea a day cut their risk of heart disease by one third. Drinking two to four cups of coffee a day was also associated with a reduced risk. However, after four cups of coffee, the protective effect of drinking coffee disappeared.
The Dutch tend to drink coffee with small amounts of milk and black tea without milk. There have been conflicting reports as to whether milk affects the polyphenols, which are believed to be the most beneficial substance in tea. Questions were raised as to whether or not coffee is still beneficial when consumed with cream and sugar, versus black or with small amounts of milk, as it is most regularly consumed in the Netherlands.
Coffee has properties which could, in theory, simultaneously increase and reduce risk - potentially raising cholesterol while battling the inflammatory damage associated with heart disease. A study done by the American Heart Association found that drinking two to four cups of coffee per day lowered one's risk of heart disease by 20%.
The lead researcher, Professor Yvonne van der Schouw, claims that the study is "good news for those who like tea and coffee. These drinks appear to offer benefits for the heart without raising the risk of dying from anything else." The study shows further evidence that drinking tea and coffee in moderation is not harmful for most people, and it may even lower your risk of developing heart disease.
However, it is still important to lead a healthy overall lifestyle, with a balanced diet and plenty of exercise. Choices like smoking a cigarette with your coffee and drinking several cups of tea while watching hours of television are not going to offer your heart much protection.
Adapted from BBC News. June 2010 |
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About Sensible Nutrition
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Metabolism Measurements
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About Sensible Nutrition
Sensible Nutrition (www.sensiblenutrition.com) is a consulting firm established in 1994 that provides nutrition and fitness services to individuals, universities, corporate wellness programs and nonprofit groups. SN's client list includes The United States Coast Guard, Blue Cross Blue Shield, EMC, Putnam Investments, Corcoran Jennison, Harvard Business School, Boston Ballet and Children's Hospital. For more information about our corporate wellness services, please check us out at www.wellnessworkdays.com
SN services: One-to-one counseling, fitness counseling and training, group lectures, metabolism measures and more! Let the Sensible Nutrition staff develop a nutrition program to help you finally reach your health and weight goals!Gift Certificates are available!
Debra Wein, MS, RD, LDN, SN President and Co-Founder writes a regular nutrition column for the National Strength and Conditioning Association's Performance Journal, has been quoted in Family Circle, Shape, Self, Men's Health, Allure and Prevention and has appeared on Fox 25, Channel 56 and Channel 5 news.
Contact us at www.sensiblenutrition.com or 781-741-5483 |
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