Weight loss diets should include complex carbohydrates. Lately carbohydrates have gotten a bad name. Many people mistakenly assume that good weight loss diets eliminate all carbs.
Weight Loss Diets Include Healthy Carbs
Don’t confuse healthy, complex carbohydrates with simple carbohydrates, like white rice. Carbs are the main fuel source for our bodies. Just choose the whole grains that haven’t been refined and stripped of nutrition.
For example, brown rice is a healthier choice than white rice because it has more fiber, as well as more magnesium and zinc. The milling process removes the bran and the germ as well as fiber, vitamins and minerals.
Weight Loss Diets Include Quinoa
Quinoa (pronounced keen-wah) and other ancient grains such as amaranth, barley, and farro are rapidly growing in popularity. Their main attraction is their impressive array of health benefits.
Quinoa is a grain that has remained unchanged for thousands of years. The Incas grew it 5,000 years ago and called it “the mother of all grains.”
It is naturally gluten-free and contains iron, B-vitamins, magnesium, phosphorus, potassium, calcium, vitamin E, and fiber. It is one of only a few plant foods that are considered a complete protein, containing all nine essential amino acids.
Quinoa & Winter Fruit Salad: Recipe Notes
Some notes about the ingredients in this recipe.
• Tri-color quinoa is a combination of white, red, and black quinoa. Use white quinoa if you can’t find it.
• Cara Cara oranges are available in the winter. They are very sweet, lower in acid than regular oranges, juicy, and seedless. And they’re a pretty pink-grapefruit color.
• Cara Cara oranges have 1½ days’ worth of vitamin C, 30 percent of a day’s vitamin A, and 15 percent of a day’s folate, for just 80 calories.
• They taste like a cross between a navel orange and a tangerine.
Quinoa & Winter Fruit Salad
Ingredients (serves 6)
• 1 cup tri-color quinoa
• 2 Tbs. fresh lemon juice
• 2 Tbs. extra-virgin olive oil
• ¼ tsp. kosher salt
• ¼ cup loosely packed mint leaves
• ¼ cup loosely packed parsley leaves
• 2 navel or Cara Cara oranges, peeled and chopped
• 1 cup pomegranate seeds
1. Rinse the quinoa thoroughly in a fine mesh strainer with cold water.
2. In a medium pot, bring 2 cups of water to a boil.
3. Stir in the quinoa and reduce to a low simmer. Cover and cook until the water is absorbed and the quinoa is tender, 15-20 minutes.
4. Rinse under cold water to cool, then drain well.
5. In a large bowl, make the dressing by whisking together the lemon juice, oil, and salt.
6. Chop the herbs and immediately stir them into the dressing.
7. Toss the quinoa with the dressing.
8. Add the oranges and pomegranate seeds and stir gently to combine.
Nutrition (per 1 cup serving)
Fat: 7 g
Carbs: 30 g
Fiber: 5 g
Protein: 5 g
Click here for this healthy recipe for good weight loss diets from the Nutrition Action Newsletter.