Quinoa Tabbouleh

Posted: October 1, 2014 in Eat Smart, Uncategorized

Q: What is Tabbouleh?

A: An Arab salad of bulgar (cracked wheat) mixed with fresh, finely chopped ingredients such as tomatoes, onions, and parsley. Traditionally served cold, it is an excellent make ahead side-dish year round; I usually make 2x as much as I need and snack on it for 2-3 days at a time!

This version uses quinoa because I don’t bulgar!

N’Joy!
Taylor H. Taylor Jr.
Lead NEWtrition Educator

Total Time: 30
Prep: 20 min
Inactive: 25 min
Cook: 15 min
Yield:6 servings
Level: Easy

 

 

Ingredients

  • 1/2 cup quinoa (red or white), rinsed
  • 1/2 cup freshly squeezed lemon juice
  • 1/4 cup extra-virgin olive oil
  • Kosher salt and freshly ground pepper
  • A pinch of freshly grated nutmeg
  • 3 bunches of fresh flat-leaf parsley, finely chopped (about 4 cups), see Cook’s Note*
  • 1/2 cup finely chopped fresh mint leaves
  • 1 pint cherry tomatoes, quartered or 3-4 Roma tomateos
  • 1 zucchini or summer squash, diced (some people prefer cucumber)
  • Small handful jarred roasted red peppers, finely chopped

 

Directions

*Cook’s Note: I chop the parsley and the mint by hand. You can use a food processor if you like, but I find it doesn’t chop the leaves as uniformly, and has a tendency to turn them into a wet puree rather than tiny, crunchy little bites.

Bring 1 cup of water to a boil in a small saucepan. Meanwhile, in a small cast-iron skillet (if possible), toast the quinoa over moderately-high heat until the grains give off a nutty aroma and start to pop. Pour the quinoa into the boiling water, taking care that the pot doesn’t boil over! Turn it down to a simmer, cover, and cook until the water is absorbed and the quinoa is tender, 12 to 15 minutes. Remove it from the heat and allow to cool.

Whisk together the lemon juice, olive oil, 1/2 rounded teaspoon of salt, pepper and nutmeg.
Combine the parsley, mint, cherry tomatoes, cucumber, peppadews and the cooled cooked quinoa in a large bowl. Pour the dressing over the salad and toss to coat. Taste for seasoning, and let sit for about 5 minutes before you serve. (This tastes even better the next day!)
Another way to serve it is with the tabbouleh in the center of a platter encircled with endive or romaine leaves to scoop it up.

Recipe courtesy of Aarti Sequeira

 

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S.M.A.R.T. Fitness & NEWtrition goals are Specific, Measurable, Attainable, Realistic, Timely. By setting these types of goals you’ll set yourself up for success by establishing a specific and realistic plan to follow, along with a measurable result and a timeline for doing so! Get help now…

S.M.A.R.T. Goals- S – specific, significant, stretching. M – measurable, meaningful, motivational. A – agreed upon, attainable, achievable, acceptable, action-oriented. R – realistic, relevant, reasonable, rewarding, results-oriented. T – time-based, timely, tangible, trackable.

1. Be Specific About Your Fitness Goal:

Most of you might begin with a reasonable goal like “I want to lose weight”, but if you really stop to think about it, that goal is not quite specific enough. What amount of weight do you want to lose? When do you want to lose this by? The answers to this and other so-called “W-questions” make our goals more Specific. Typically you try to answer the 6-W questions:

  1. Who: Who is involved? That’s easy! “I …”
  2. What: What do I want to accomplish? Again, be specific here: “… want to lose 5 lbs … ”
  3. When: Establish a time frame. “… in two months …”
  4. Which: Identify requirements and constraints. Which way are you going to do this? “… by eating right and exercising …”
  5. Where: Identify a location. The more details you fill in to form a complete picture, the more likely you will be to execute the plan. “… in the gym …”
  6. Why: Give specific reasons, purposes or benefits of accomplishing the goal. “… so I can be healthy, fit and energetic.”
  7. “I … want to lose 5 lbs … in two months … by eating right and exercising … in the gym … so I can be healthy, fit and energetic.”

Seems specific enough!

 

2. Make Your Goal Measurable:

OK so you have set a specific goal and have started making positive changes in your life toward achieving it. But how do you how well you are doing?

“You can’t make what you can’t measure because you don’t know when you’ve got it made.” -Dr Irving Gardner

Measuring your progress at frequent intervals is as important as setting the goal in the first place. This serves a two-fold purpose: firstly you know pretty quickly whether what you are doing is working or not and you can take corrective action to keep yourself on track. However, the bigger advantage is the motivation that initial success will give you: nothing will boost your confidence and morale than seeing your body change for the better in the mirror every day.

 

3. Set Attainable Goals:

What if instead of setting a “5 lbs in two months” goal, you decided instead to shed “30 pounds in one month”? Not only is this unrealistic and virtually unattainable, but you are already setting yourself up for failure from the very beginning. Creating reasonable and attainable goals for yourself will propel you to success and keep that motivation factor alive as well. Think small, attainable targets and you’ll be alright because it’s the attaining of small goals that boosts your morale and helps you aim higher.

 

4. Be Realistic:

This is a little different from setting attainable goals. For example you might set yourself the attainable goal of a 32 inch waist in 3 months. That is certainly attainable if you are only a few inches away from your target. But when it comes to the methods you plan to use to achieve this goal, you might start to become unrealistic. “I will run everyday for two hours”, “I will not eat any sweets, candies, cakes or pastries for the next 3 months” and “I will avoid all fried foods” are all examples of unrealistic methods that you have a slim chance of sticking to.

Be realistic and ask yourself what the chances are that you will stick to any drastic change in behavior.

Do you have two hours to spare for running? Every single day?

You won’t eat cake? On your wife’s / kid’s / best-friend’s birthday?

No fried foods? Even on Super Bowl night?

While some of these may be possible with extreme dedication, you are the ultimate judge about whether they are realistic – and sustainable.

 

5. Stick To Timely Goals:

Finally, no goal makes much sense unless you attach a timeframe to it. This is the “… in two months …” part of the goal statement. By limiting the time you have to accomplish a goal you have a fixed timetable to work with and the sense of urgency that will spur you to keep on track. In my opinion this is probably the most important attribute of a well-set goal because none of the others matter if you don’t set a time-limit by which to accomplish your goal.

By using the S.M.A.R.T. technique of goal setting to your fitness regimen, you will see slow but steady incremental benefits that are bound to raise your morale which will, in turn enable you to to raise your own expectations even higher.

 

Go ahead –

Set a S.M.A.R.T. Fitness & NEWtrition goal by testing your Weight  Loss IQ!

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After experiencing any type of weight loss victory many people reach what is commonly called a “plateau.” Why, after practicing every tip and trick they can find for a few months does this happen? It happens because practice does not always make perfect; sometimes; practice makes permanent. If you stop challenging yourself to improve, you’ll become complacent. Continued improvement beyond any initial weight loss takes motivation, time and skill; and many people lack all three.

The Fitness & NEWtrition Educators at Get Fit, Eat Smart use 25 Healthful Skills to help you upgrade your ATTITUDE, discover your ABILITIES and develop the SKILLS you need to Eat More… Exercise Less… reach and maintain your FEEL GREAT WEIGHT!!!

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Deliberate Practice

Deliberate practice’ is the name for the changes that will most effectively allow you to reach and maintain your FEEL GREAT WEIGHT. Deliberate practice is characterized by specific goals, accurate feedback, orderly progression, and conditions that permit progress. Test your Weight Loss IQ NOW?

 

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Because of all the hype surrounding weight loss, most people need help pinpointing exactly what they want to improve and how they can improve it. Once their heads are clear, they need help making the specific Fitness & NEWtrition improvements. Get Fit, Eat Smart breaks goals into small steps that you can achieve within a short time frame; so that you won’t become discouraged. Test your Weight Loss IQ NOW?

 

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Swift, specific and accurate feedback is essential to continued weight loss; and it is not easy to get in an industry that promotes quick fixes. In the modern world, living healthy is a steep uphill climb; skills are required. To boost your Weight Loss IQ, Get Fit, Eat Smart teaches 25 relevant skills designed to get you over or around every weight loss challenge. There are skills related to shopping, snacking, cooking, time management and fitting exercise into a crammed daily routine. We believe that there is no reason to limit your skills to any one of these; the more skills acquired, the better prepared you are for any eventuality. Test your Weight Loss IQ NOW?

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