Qunioa with veggies

Quinoa with Sauteed Veggies

Ingredients:
-1 cup quinoa, cooked
-1 yellow zucchini, sliced
-1 green zucchini, sliced
-1/4 onion, sliced
-1 large garlic clove (or 2 med)
-1/2 green pepper, chopped
-1 cup grape tomatoes
-2 tbsp olive oil
-spices: basil, thyme, and salt
Directions:
1. With medium heat, drizzle oil in a saute pan and let it heat up for a min . Add zucchinis, onion, garlic, and green pepper. Let that cook for 5 min.
2. Add spices and grape tomatoes, let that cook for 5 min.
3. Add cooked quinoa.
4. Serve and enjoy!

(Eggplant stack recipe)

*Fun Tips About Zucchini*

(whfoods.com)

-1 medium=33 calories, 6 g carb, 2 g fiber, 5 g sugar, 2g protein

-Good source of Vit C and Vit A

-B-complex vitamins helps blood sugar regulation

-Also called summer squash.

-Varieties: black beauty, cocozelle, golden, courgette, dark green, crookneck and straightneck

-Their flowers are edible and can be stuffed

-Member of Cucurbitaceae family and related to the melon and cucumber

-One of the best sources of the antioxidant: carotenoid (lutein and zeaxanthin): helps eye health. The skin of the zucchini provides the most antioxidants. 

-Steaming and sauteeing in broth are the best ways to prepare it because it can retain a large amount of antioxidants 

-Starchy vegetable and is composed of polysaccharides, a special chain called homogalacturonan: it is shown to protect against diabetes and regulate insulin

-Largest growers: U.S (Florida, Cali, Georgia, NY), China, India, Russia

-What to look for: average size (small= not enough flavor, large= fibrous),heavy, shiny, unblemished rinds 

-Storing it: unwashed in a container in the fridge for up to 7 days

-Serving: replace pasta, make a ratatouille, grill, top with salads and sandwiches; add it in brownies, cakes, muffins, cookies, and breads