The epidemic of obesity rages on, and diabetes--it's evil twin, is also on the rise. Type 2 diabetes, once called adult onset diabetes, has been renamed, because this chronic metabolic disorder is now showing up in young children.
Diabetics have an increased risk for some pretty serious complications, like blindness, heart disease and stroke.
And while these children may face a lifetime health problems, they also serve as a warning sign that something in our way of life has gone terribly wrong.
The good news is that diabetes is preventable. The latest clinical research has shown that a low-fat, plant-based diet improves insulin sensitivity, reduces blood sugar and cholesterol. That's right: YOU CAN EAT YOUR WAY TO BETTER HEALTH, in The Enlightened Kitchen.
Quinoa (keen-wa) is a small disk shaped seed that looks a lot like a sesame seed. Elegant, delicious, and easy to digest, quinoa is not a true cereal grain, but actually a seed, which is related to spinach. Rinse quinoa thoroughly, using a wire mesh colander, to remove saponin, a bitter, resin-like substance that is thought to be a natural insect repellent.
Quinoa is high in protein, calcium, and iron, and, like soybeans, quinoa is exceptionally high in lysine, an amino acid that is not plentiful among vegetables. Quinoa is also a good source of phosphorous, calcium, iron, vitamin E, and several of the B vitamins. In addition to all this, quinoa tastes terrific!
Quinoa is high in magnesium, which helps dilate blood vessels, good for diabetics who are at higher risk for coronary heart disease.
- 2 (1 oz. pkg) Melissas dried Portobello mushrooms
- 1 ¼ cup water
- ¼ tsp saffron
- ½ cup chardonnay (white wine)
- 1 pkg Melissa's Soyrizo
- 4 cloves garlic, minced
- 1 medium onion, chopped
- 1/2 medium red bell pepper, chopped
- 2 zucchini--cut ½ moons*
- 2 cups quinoa-rinsed thoroughly
- 2 fresh tomatoes, diced
- 1 (13 ½ oz.) can artichoke hearts, drained
- 4 cups vegetable broth
Combine portobello mushrooms and water in a medium saucepan, and simmer for 15 minutes. Set aside. Combine saffron and wine, and set aside. Spray an electric skillet or Dutch oven with olive oil cooking spray and cook the Soyrizo over medium high heat. Break Soyrizo into small pieces with a fork, and cook 8 minutes or until crisp and brown. Remove Soyrizo from the pan and set aside. Spray the pan with olive oil, add garlic, onions, bell pepper and zucchini. Cook for 3 minutes, and add quinoa. Cook mixture for 3 minutes, add artichoke hearts, tomatoes, and saffron/chardonney, and broth, stirring after each addition. Reduce heat, cover and and simmer for 15 minutes Top with Soyrizo and serve.
- Nutrition Analysis: per serving: 2 cups
- Protein 13g, Carbohydrate 33.g, Fiber 5g, Fat 7g, Sat Fat 0g, Cholesterol 0 mg, Calcium 71 mg Sodium 441mg
- Calories 208
- from Protein:20%, from Carbohydrate: 53%, from Fat: 24%