Father’s Day will be quickly upon us, why not surprise Dad with a tasty meatless dish at your celebration? After all, June is Men’s Health Month.
I reached out to my good friend, Best-Selling Cookbook Author Holly Clegg for a vegetarian recipe that will satisfy the meat lovers in your family and help keep Dad healthy and happy.
“This fabulous vegetarian southwestern quinoa recipe will be a game changer for them,” says Best-Selling Cookbook Author, Holly Clegg. “It’s Diabetic Friendly and Gluten Free. You just put quinoa on to cook, sauté vegetables and combine together to pop in the oven for hearty, healthy and absolutely wonderful one-dish quick meal!”
Ingredients:
3/4 cup quinoa
1 1/2 cups water
1 cup chopped onion
1 red bell pepper, cored and chopped
1 cup chopped peeled sweet potato
1 teaspoon minced garlic
1 teaspoon ground chili powder
1 teaspoon ground oregano
1/2 teaspoon ground cumin
1 (15-ounce) can black beans, rinsed and drained
1 1/2 cups salsa
1/4 cup fresh chopped cilantro
1 cup reduced-fat Mexican blend cheese
Directions:
1. Preheat oven 350°F. Coat 9-inch baking dish with nonstick cooking spray.
2. In medium nonstick pot, combine quinoa and water. Bring to boil, reduce heat and cook, covered about 17-20 minutes or until water absorbed and quinoa cooked. Remove from heat and fluff with fork. Set aside.
3. Meanwhile, in large nonstick pan coated with nonstick cooking spray, sauté onion, bell pepper, sweet potato, and garlic until tender, about 5-7 minute or until tender. Add chili powder, oregano, and cumin.
4. To vegetables, add cooked quinoa, black beans, salsa, and cilantro.
5. Transfer quinoa mixture into prepared baking dish. Top with cheese. Bake 20 minutes or until cheese is melted.
Makes 6 (1-cup) servings
Holly Clegg’s Terrific Tip: “Chicken may be added if you want a heartier meal. Garnish with diced avocado, tomatoes, and cilantro.”
Nutrients: Calories:250 kcal, Calories from Fat: 21%, Fat: 6 g, Saturated Fat: 2 g, Cholesterol: 12 mg, Sodium: 600 mg, Carbohydrates: 36 g, Dietary Fiber: 7 g, Total Sugars: 6 g, Protein:12g, Dietary Exchanges: 1 vegetable, 2 starch, 1 lean meat
Eating Less Meat Doesn’t Make You Less Manly
Although a vegetarian or vegan diet won’t “cure” type 1 or type 2 diabetes — despite some erroneous claims — scientists have found that a meatless diet can do quite a bit of good for people with diabetes. A study in Diabetes Care showed that people with type 2 diabetes on a vegan diet lowered their cholesterol and improved their kidney function. And eating more vegetables and carbohydrates that are low on the glycemic index can help make it easier to manage your blood sugars.
If you’re considering a vegetarian diet, please consult with your doctor. Additionally, it may be helpful to speak with a registered dietitian (RD) who can help you create an eating plan that provides all the necessary nutrients and the right number of calories to maintain a healthy weight.
Why not give Dad a cookbook for Father’s Day?
Holly Clegg’s trim&TERRIFIC Guy’s Guide to Eating Well: A Man’s Cookbook for Health and Wellness address common male needs with coordinating ingredients that help alleviate men-specific symptoms and help prevent men’s diseases- all with an emphasis on hearty, king-of-the-grill simple and super-satisfying recipes.
There’s over 150 simple, satisfying and nutritious recipes. Yes, burgers and pizza!! In this healthy men’s cookbook, each recipe includes terrific tips (shortcuts), menu suggestions and nutrition nuggets, which answers the “Why is this good for me question!” Start eating healthy with this preventive health cookbook with recipes for men to cook to help manage testosterone, diabetes, cancer, weight-gain, joint pain and heart disease – plus recipes for quick meals, slow cookers and outdoor cooking.
Best-selling cookbook author, Holly Clegg, and men’s health specialist, Dr. Curtis Chastain partnered together to create the perfect man’s cookbook for you to look good and feel good. Everything a man could want in a cookbook, plus more! That means it is your turn to take on the kitchen!
Tune in to Divabetic’s June Diabetes Late Nite featuring music by Edith Piaf on Tuesday, June 12, 2018, 6 PM, EST. We’re talking about living well with diabetes by having ‘NO REGRETS’. Guests include Poet Lorraine Brooks, Patricia Addie-Gentle RN, CDE, Dr. Lori Shemek PhD, Dr. Andrea Chisholm OBGYN, Cindy Lou from the ‘Diabetes What To Know’ community, and Mama Rose Marie. Throughout this podcast we will be featuring music from ‘EDITH PIAF TOP 40’ album courtesy of SONY Music.
