DFT goes TEX-MEX this time.

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My contribution this week is Quinoa and bean bites

I was introduced to Quinoa few months back when one of my friend made Quinoa pilaf and told me that it is very delicious and healthy. I found it very interesting that it has much protein than other grains and it is equally delicious. I did some Research and found it very beneficial for diabetic people also. For more info check foot notes.

An ivory-colored, tiny, bead-shaped grain. Its flavor is delicate, almost bland, and has been compared to couscous or rice. Quinoa is lighter, but can be used in any way suitable for rice. Quinoa contains more protein than any other grain, and is higher in unsaturated fats and lower in carbohydrates than most grains and is a very good source of calcium, iron, phosphorous, B vitamins, and vitamin E. Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids.

When I came to know that this week’s DFT theme was Mexican , I decided to make some recipe out of Quinoa. Mexican recipes include many vegetables and beans and so My whole family loves Mexican. Combining black beans , Quinoa , vegetables and salsa to make muffins was an indeed way to create interest in my kids too. I told them these are Mexican cup cakes 🙂

INGREDIENTS

uncooked quinoa – 1 cup
Black Beans boiled and drained- 1 cup
tomatoes, diced- 3
small onion diced- 1
red bell pepper, diced- 1 small
frozen corn- 1/2 cup
eggs – 3
Chopped spring onion greens-1/2 cup
shredded cheddar cheese- 1/2 cup
minced garlic- 2tsp.
fresh cilantro or coriander leaves chopped- 1/2 cup
Mexican salsa – 1 cup
salt and pepper- to taste ( keeping in mind that salsa too has salt.)

METHOD
1. Wash and rinse Quinoa well in a strainer under running tap water. Place the uncooked quinoa and two cups water in a covered pot. Bring to boil, and then simmer for 15 to 20 minutes or until quinoa is tender. Allow to cool for 10 minutes.
2.Preheat oven to 350 degree F.
3.break 3eggs in a large bowl and whisk together.Mix together all ingredients in the bowl. (save some salsa for dipping).
4.Place the mixture into a muffin tin, filling each tin to the top and press down gently with the back of a spoon to compact.
5.Bake for 30-40 minutes. Cool for 10 minutes before removing from the tin. Serve warm with salsa for dipping.

FOOT NOTES

BENEFITS OF QUINOA

The American Diabetes Association recommends picking grains with the highest nutritional value for your carbohydrate servings, which makes quinoa a good option. Your daily or weekly serving may depend on whether you’re using the glycemic index or the exchange system to keep track of meals. Generally, 1/3 cup of cooked quinoa counts as one carbohydrate serving. If you’re not sure how quinoa will fit into your meal plan, a dietician can help.

We usually think of quinoa as a grain, but it is actually the seed of a plant that, as its scientific name Chenopodium quinoa reflects, is related to beets, chard and spinach. These amino acid-rich seeds are not only very nutritious, but also very delicious.

Cooked quinoa seeds are fluffy and creamy, yet slightly crunchy. They have a delicate, somewhat nutty flavor. While the most popular type of quinoa is a transparent yellow color, other varieties feature colors such as orange, pink, red, purple or black. Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Not only is quinoa’s amino acid profile well balanced, making it a good choice for vegans concerned about
adequate protein intake, but quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair.

BLACK BEANS
The deep, rich color of black beans is due to substances called anthocyanin flavonoids, which are powerful antioxidants that help cleanse the body of toxins and repair damage to cells, according to the site Health Mad. A cup of black beans contains 15 g of fiber, more than half the recommended daily requirement of fiber. This soluble fiber helps lower cholesterol and stabilize blood sugar levels for better diabetes control. Black beans also contain the mineral molybdenum and vitamin B6 or folate, an important nutrient for pregnant women and for protection against heart disease.

For information please refer to these links
http://www.m.webmd.com/default.htm
http://www.livestrong.com
http://www.diabetes.org
http://www.idf.org/membership/sea/india/diabetic-association-of-india

Disclaimer
I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.

Other recipes this week are
Anupama’s Curried Sweet Potato Fajitas
Chahat’s Creamy chicken -enchiladas
Parvathy’s lime and cilanto Quinoa
Sonal’s vegetable Fajita platter
Suchitra’s Tacos made healthy
Apsara’s Spicy Corn bread muffins
Vidhya’s Zero oil Vegetarian chilli
Prachi’s Sopes Vegetarian
Shailja’s Black beans-brown rice veggie bowl