My last few post have been about the power of Superfoods and importance of getting the right balance of protein with my 40-30s Rule. When we think protein we often think meat, poultry and fish. However plant based proteins are not just for our vegetarians and vegans. My Quinoa Salad with Corn & Edamame happens to combine 2 of my favorite superfoods that also happen to be packed with protein, QUINOA and EDAMAME!
What make Quinoa so SUPER?
Quinoa is derived from the seed of a plant that is related to spinach. It is a gluten free grain that also happens to be a complete, vegan source of protein. Because of this many people have refereed to it as the world’s healthiest food. Here are a few fun facts about why you want Quinoa in your diet:
- One cup cooked quinoa has 8 grams of protein and 5 grams of fiber.
- The year 2013 was actually called “The International Year of Quinoa” by the United Nations (UN).
- It has a gentle nutty, pleasingly earthy taste, with a crunchy texture that still manages to be light.
- University of Milan found that quinoa was effective at controlling appetite and helping study participants consume less food throughout the day.
- Quinoa is very high in all 4 minerals that the modern diet is lacking in Magnesium, Potassium, Zinc and (for women) Iron.
- Using quinoa instead of typical gluten-free breads and pastas significantly reduced blood sugar, insulin and triglyceride levels.
- Quinoa is high in fiber, protein and has a low glycemic index. These properties have all been linked to weight loss and improved health.
What make Edamame so SUPER?
Edamame is just a fancy name for young soy beans! They have been popular in China and Japan for thousands of years and are now available in most grocery stores throughout the United States. Edamame are sold fresh, frozen, as individual soybeans and in the pod. Edamame is one of the few plant sources of complete protein and our a powerhouse of nutrition. Here are a few fun facts about why you want to include Edamame in your diet:
- Half-cup serving of shelled edamame provides 11g protein and 9g fiber.
- The name is Japanese for “twig bean”.
- Edamame has a high concentration of alpha-linolenic acid, an omega-3 fatty acid that your body can convert to EPA and DHA, compounds linked to lower blood cholesterol and a decreased risk of stroke and heart disease.
- They are appreciated for their sweet, mild and slightly “beany” flavor
- Soy protein may help reduce insulin resistance, kidney damage, and fatty liver in people with diabetes.
- 1/3 cup dry quinoa
- 3 ears of corn
- 1 ½ cup edamame
- 1 16 oz can black beans
- 1 red bell pepper, chopped
- ½ cup cilantro, chopped
- 6 green onions, chopped
- 4 cloves of garlic, minced
- Juice of 1 lemon
- ¼ cup soy sauce
- 2 Tbsp Dijon mustard
- 2 Tbsp Olive oil
- 2 Tbsp olive oil