Mexican Quinoa with Butternut Squash


Mexican Quinoa with Butternut Squash

This slow cooker recipe is super easy and packed with flavor! Plus, it combines two of my favorite things; quinoa, a whole grain and complete protein, and squash, an amazingly versatile vegetable that is packed with fiber, Vitamin A, and magnesium. This is a great vegetarian dish to try out that won’t leave you feeling like you are missing out on the meat. However, if you do want to kick up the protein another notch, it’s easy to just throw in some chicken breasts or chicken sausage into the crock pot. Also, feel free to get creative with adding in different vegetables. Just make sure to wait to toss them in about an hour before everything is done to prevent them from getting too soggy. While this recipe uses canned enchilada sauce for convenience, I would recommend using a homemade enchilada sauce especially if you are trying to cut back on the sodium. Please comment below if you have any good recipes!

Ingredients

  • 4 cups butternut squash, peeled and chopped
  • 1 cup frozen corn
  • 1 can reduced sodium black beans, drained and rinsed
  • 1 1/2 cup uncooked quinoa
  • 1 can fire-roasted diced tomatoes
  • 1 can (19 oz.) medium enchilada sauce
  • 1 1/2 cup low sodium vegetable broth
  • 1 packet (1.25 oz.) taco seasoning
  • Toppings (optional): shredded cheddar cheese, nonfat Greek yogurt, chopped green onion, cilantro, fresh lime

This recipe was originally adapted from Chelsea’s Messy Apron.

Directions

  • Generously spray crock pot with canola oil based cooking spray
  • Peel and remove seeds from butternut squash and chop into 1″ cubes
  • Place butternut squash in the bottom of the crock pot and add in corn, black beans, quinoa, tomatoes, enchilada sauce, vegetable broth, and taco seasoning
  • Stir and cover and cook on high for 4 hours or until butternut squash is tender and quinoa is done
  • Remove lid and allow to cook for an additional 30 minutes uncovered to allow some of the liquid to evaporate
  • Top your bowl with some of your favorite toppings listed above!
Posted in Dinner, Gluten Free, Vegetarian | Leave a comment

Pumpkin Protein Truffles

Pumpkin protein bitesIngredients

  • 1 cup pitted dates
  • 1/2 cup walnuts
  • 1/3 cup canned pumpkin
  • 1 cup oats
  • 1/4 cup unsweetened coconut
  • 1 scoop vanilla protein powder
  • 2 tsp. vanilla
  • 1 tsp. cinnamon
  • 1/4 tsp. nutmeg
  • 1/4 tsp. ground cloves
  • Pinch of salt

Topping

  • 1/4 cup dark chocolate, melted

Directions

  • Soak dates in water for 1 hour and drain before using
  • Place walnuts and oats in food processor and blend until finely ground
  • Add in the rest of the ingredients and blend until thoroughly combined
  • Place in refrigerator for 30 minutes
  • Form small balls and use fork to drizzle with melted dark chocolate

Quick Tip

  • Make these gluten free by substituting in gluten free oats!
Posted in Breakfast, Dessert, Gluten Free, Vegetarian | Leave a comment

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Omega-3 Banana Nut Muffins

omega-3 banana nut muffins

These muffins are full of omega-3 fatty acids. Omega-3 fatty acids are polyunsaturated fats that have tons of health benefits! Studies have shown that they can lower cholesterol, blood pressure, and even reduce inflammation which can the risk of many chronic diseases including cardiovascular disease, diabetes, and certain kinds of cancers. These muffins contain ground flaxseed and walnuts which are great plant sources of omega-3s :)

Ingredients

Muffins

  • 1 cup whole wheat flour
  • 1 cup all-purpose flour
  • 1 1/2 tsp. baking soda
  • 1/2 tsp. salt
  • 4 ripe bananas
  • 1/2 cup brown sugar
  • 1/2 cup maple syrup
  • 2 whole eggs
  • 1/4 cup melted butter
  • 1/2 cup nonfat Greek yogurt
  • 1 tsp. vanilla extract
  • 1/2 cup walnuts, chopped

Topping

  • 1/4 cup melted butter
  • 1/4 chopped walnuts
  • 1/3 cup brown sugar
  • 1/4 cup all-purpose flour

Directions

  • Preheat oven to 375 degrees and prepare 2 muffin pans
  • In a large bowl, combine flours, baking soda, and salt and then set aside
  • With an electric mixer, whip together bananas, brown sugar, and maple syrup for 2-3 minutes
  • Add the eggs, cooled melter butter, yogurt, and vanilla and beat well
  • Mix in dry ingredients until fully incorporated without over-mixing
  • Spoon batter into muffin tins and fill them about 1/2 way full
  • Combine ingredients for the topping in a small bowl and stir to create a crumble topping
  • Evenly distribute crumble amongst muffins
  • Bake muffins for 18-20 minutes or until a toothpick comes out clean
Posted in Breakfast, Muffins | Leave a comment