-Mint for Summer: 1/3 cup fresh

summer corn, oz ricotta

cheese, 2 tablespoons fresh
mint, cup grated yellow
squash
-Red, White& Green Crunch:
cup thinly sliced fresh radishes,
2 tablespoons thinly sliced snow
peas, 1 oz goat cheese
(crumbled), 1 tablespoon fresh
lime juice
-Strawberry Fields: 1/3 cup fresh
sliced strawberries, 1
tablespoon chopped toasted
hazelnuts, cup baby arugula,
oz goat cheese (crumbled)

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-Tomatoes & Pine Nuts: cup

toasted pine nuts, 8 quartered
cherry tomatoes, 1 tablespoon
fresh chopped basil, 1
tablespoon olive oil
-Cucumber & Feta: cup diced
English cucumber, 1 tablespoon
olive oil, 1 tablespoon fresh
lemon juice, 2 oz crumbled feta
cheese

Translates to the mother

grain in the Inca
language

-Parsley Delight: cup fresh

chopped parsley, cup thinly
sliced celery, cup thinly sliced
green onions, 2 tablespoons
fresh lemon juice, 1 tablespoon
olive oil, 1 tablespoon honey,
cup unsalted pumpkinseed
toasted kernels

Easy on digestion

-Fruity Power: cup dried

sweet cherries, cup dried

Nutrient Powerhouse

Reference: Cooking Light, July

2012 Issue: Quinoa Combos
for 250 Calories

Requires little preparation

Versatile in use
Perfect for cold
summertime dishes

What is
Quinoa?

PROFILE: SUPER
GRAIN

Quinoa is considered a whole

grain, due to its texture and
taste, but is actually a seed of
a dark leafy vegetable close to
Spinach.

High protein content, and contains

all 9 amino acids

-It was a staple food of the

Inca culture, and was
cultivated at high altitudes.
-It cooks very fast, about 1015 minutes, and can replace
any grain in a recipe.
-Its nutty flavor and light,
fluffy texture makes it the
perfect grain to eat as is, or in
a recipe.
-Containing a complete
nutritional make up, it contains
a high amount of protein.
-A naturally gluten free food,
and low on the glycemic index
(rates low 50s), meaning it is
digested slowly and keeps you
feeling full much longer!
-Red vs White?
White Quinoa is more
common and less
expensive

100g of quinoa equals 14g

protein!
Protein helps maintain and increase
lean muscle mass.
Contains Magnesium, helping to
relax muscles and blood vessels,
positively effecting blood pressure
A good source of Fiber, easing
elimination.
cup of quinoa equals 6g of
fiber
Contains Manganese and Copper
which can act as antioxidants,
protecting and riding the body of free
radicals cancer and disease causing
substances
Higher in Calcium, Phosphorus,
Magnesium, Potassium, Iron, Copper
and Zinc versus wheat, barley or corn
2/3 cup of Quinoa: 148 calories, 5.4g
protein, 3.5g fiber
Brown Rice: 144 calories, 3.4g protein,
2.3g fiber
Barley: 129 calories, 2.4g protein, 4g
fiber

For information on open

positions or to submit your
resume, please visit our Web
site at:
www.lucernepublishing.com

Q u i c k a n d Fa s t
Quinoa Combos

Just mix with cup of cooked

Quinoa
-The Nutty Moroccan: 3
tablespoons cooked
chickpeas, cup grated
fresh carrot, 2 teaspoons
toasted pine nuts, 2
tablespoons chopped fresh
parsley
-Fresh & Dill-icious: 1 tablespoon
fresh lemon juice, 2
tablespoons dried currants, 1
tablespoon chopped fresh
dill, cup fresh squash
ribbons, 1 tablespoon roasted
sesame seeds
-Heirlooms & Avocados: cup
heirloom cherry tomatoes,
cup sliced avocado, 3
tablespoons fresh cilantro,
teaspoon olive oil
-Rise & Shine: cup fresh
blueberries, 1 tablespoon
chopped toasted walnuts, 2
teaspoons brown sugar,
teaspoon cinnamon

Bulgur: 101 calories, 3.7g protein, 5.5g

fiber

-Roots, Greens & Shoots: cup