WHAT'S FOR DINNER?

One of my all time favorites!


P90 X Vegetable Soup.

This VERY easy delicious soup is one of my families favorites. Packed with veggies, this soup is a POWERHOUSE of goodness. As it simmers it will fill the house with many mouth watering aromas.

Minutes to Prepare: 30

Minutes to Cook: 45

Number of Servings: 18

Ingredients

10 cups fat free chicken broth (use reduced sodium if you prefer)

4 small red potatoes, cut into 1 inch cubes

4 cups onions, quartered

1.5 cup carrots, sliced 1 inch thick

3 cups celery, sliced 1 inch thick

2 cups zucchini, sliced 1 inch thick

8 ounces tomato sauce, canned (low sodium if you prefer)

2 cloves garlic, minced

1/4 bunch fresh parsley, chopped

1/4 bunch fresh cilantro, chopped

black pepper to taste

Directions

1. In a large stockpot, combine chicken broth, potatoes, onions, carrots, and celery. Bring to a boil, reduce heat to medium high and simmer until the potatoes are tender, 20-30 minutes.

2. Add the zucchini, tomato sauce, garlic, parsley and cilantro. Reduce heat to medium low and simmer 10-15 minutes more until zucchini is JUST tender. Season to taste with black pepper and serve.

Serves about 18, 1 cup serves.

You can also add protein powder if you so desire. 1 TB powder to 1 cup soup.

Number of Servings: 18



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How to cook QUINOA | Autumn Fitness

    

 

Have you ever tried Quinoa?

 

I always recommend adding Quinoa to your Clean Eating foods list. This Superfood is packed with protein and is quick and easy to cook.  Give it a try, you will be hooked! The kids love it too!

 

7 Benefits of Quinoa: The Supergrain of the Future

Quinoa dates back three to four thousand years ago when the Incas first realized that the quinoa seed was fit for human consumption. According to WHFfoods quinoa “was the gold of the Incas” because the Incas believed it increased the stamina of their warriors. The Quinioa Corporation calls quinoa the “Supergrain of the Future. ”

Who would not want to reap the benefits of this amazing superfood?

Here are seven health benefits of quinoa:

1. Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids.

2. Quinoa contains almost twice as much fiber as most other grains. Fiber is most widely known to relieve constipation. It also helps to prevent heart disease by reducing high blood pressure and diabetes. Fiber lowers cholesterol and glucose levels, may lower your risk of developing hemorrhoids and may help you to lose weight as it takes a longer time to chew than does other foods because it makes you feel fuller for longer and is less “energy dense” which means it has fewer calories for the same volume of food.

3. Quinoa contains Iron. Iron helps keep our red blood cells healthy and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. Iron also increases brain function because the brain takes in about 20% of our blood oxygen. There are many benefits of iron some more of which include neurotransmitter synthesis, regulation of body temperature, aids enzyme activity and energy metabolism.

4. Quinoa contains lysine. Lysine is mainly essential for tissue growth and repair.

5. Quinoa is rich in magnesium. Magnesium helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control. Other health benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.

6. Quinoa is high in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.

7. Quinoa has a high content of manganese. Manganese is an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals.