Spinach and Mushroom Quinoa
Nutrition Amount per serving:
Calories: 185 kcal
Carbohydrates: 25g
Protein: 8g
Fat: 6g
Saturated Fat: 4g
Sodium: 65mg
Potassium: 796mg
Fiber: 4g
Sugar: 2g
Vitamin A: 7090IU
Vitamin C: 24.4mg
Calcium: 98mg
Iron: 3.7mg
The Spinach and Mushroom Quinoa recipe is not only versatile and easy to prepare but also aligns well with the principles of functional medicine by supporting overall health through nutrient density and balance. It's suitable for a variety of dietary needs, including vegan and gluten-free diets, and can be easily adapted to include more nutrient-dense ingredients based on individual health requirements.
Nutritional Insights:
High in Fiber: Quinoa and vegetables like spinach and mushrooms contribute to the high fiber content of the dish, which aids in digestion and can help maintain blood sugar levels[2][4][5].
Rich in Proteins: Quinoa is a complete protein source, containing all nine essential amino acids, which is particularly beneficial for those on plant-based diets[4][5].
Low in Calories: The dish is noted for being low in calories while still providing a satisfying and nutritious meal, making it ideal for weight management[1][2].
Micronutrients: The recipe is rich in vitamins and minerals. Spinach provides vitamins K, A, and C, along with iron and calcium. Mushrooms contribute B vitamins and are a good source of selenium, which supports immune function and antioxidant activity[3][6].
Healthy Fats: Although the recipe is low in fats, the inclusion of ingredients like olive oil can provide healthy monounsaturated fats. Adjustments can be made to increase omega-3 fatty acids by adding ingredients like flaxseeds or walnuts[4].
Citation:
*Notes:
To further enhance the nutritional value of the Spinach and Mushroom Quinoa, consider the following additions or modifications:
Add Nuts or Seeds: Incorporate walnuts, almonds, or chia seeds to add omega-3 fatty acids and additional protein.
Use Broth for Cooking Quinoa: Instead of water, cook the quinoa in vegetable or chicken broth to add more flavor and nutrients.
Include Additional Greens: Mix in other greens like kale or Swiss chard for added vitamins and minerals.
Top with Fermented Foods: Serve with a side of sauerkraut or kimchi to introduce probiotics into the meal, supporting gut health.
