It’s picknick season
Guess which food is extremely portable, tastes fantastic when it’s warm cold too, and can be made with endless varieties depending on with what you want to fill them with? Wraps!
No need for cutlery and they keep very well. We love the variety with all kinds of interesting combinations. Today it’s a delicious mix of quinoa, red beet, grated refreshing apple, and goat cheese.
If you’re wondering how to cook quinoa for this easy wrap recipe, just follow the instructions on the store bought box and with 1 teaspoon fennel seed added to the boiling water. You’ll taste it, it really gives your wraps that little extra structure and flavor.
Although every foodie is familiar with quinoa dishes, we hear many questions about quinoa nutrition, quinoa carbs, quinoa protein and if this popular food is allowed in a Paleo diet.
So here you go, 1 cup / 195 g cooked quinoa contains 8.14 g protein, 5 g fiber, 3.4 g fat, 39.41 g carbs, 222 calories. It contains 118 mg magnesium, 2.76 mg iron, 318 mg potassium, 31 mg calcium, 13 mg sodium and 2.2 mg zinc.
Quinoa is cooked and eaten like a grain and has a similar nutritional profile. However, technically speaking, quinoa is a seed and is considered a pseudo-grain. It contains protein and minerals and is highly nutritious (according to Purdue University)
In addition, quinoa contains amino acids, the building blocks of protein. It’s higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese and zinc than some other grains such as wheat and corn.
Quinoa is not Paleo. If you’re practicing the 80/20 rule, there’s plenty of room in that 20% for quinoa.
And yes this is another recipe with the vibrant red beet that we love so much. We can’t get enough! Besides the amazing color and taste that they add to any dish, the health benefits of beets might still surprise you. Here are the 6 top reasons to keep them into your diet:
*Beets lower your Blood Pressure. Drinking beet juice may help to lower blood pressure in a matter of hours. One study found that drinking a single glass of beet juice lowered systolic blood pressure by an average of 4 to 5 points.
*They boost your Stamina. If you need a boost to kick off your next workout, beet juice may again prove valuable. Those who drank beet juice before their workout were able to exercise for up to 16% longer. The benefit is thought to also be related to nitrates turning into nitric oxide, which may reduce the oxygen cost of low-intensity exercise as well as enhance tolerance to high-intensity exercise.
*Beets are a unique source of betaine, a nutrient that helps protects cells, proteins, and enzymes from environmental stress. It’s also known to help fight inflammation, protect internal organs, improve vascular risk factors, enhance performance, and likely help prevent numerous chronic diseases. As reported by the World’s Healthiest Foods
*Anti-Cancer Properties, powerful phytonutrients that give beets their deep vibrant color may help to ward off cancer. Research has shown that beetroot extract reduced multi-organ tumor formations in various animal models when administered in drinking water, for instance, while beetroot extract is also being studied for use in treating human pancreatic, breast, and prostate cancers.
*Keep reading about the vitamins in beets. Because this root veggie is rich in immune-boosting vitamin C, fiber, and essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys, and pancreas). Beets also contain the B vitamin folate, which helps reduce the risk of birth defects.
Traditionally, beets are valued for their support in detoxification and helping to purify your blood and your liver.
So next time, try these other mouthwatering sweet and savory beet recipes.
To give this typical picknick recipe that little something extra you add some grated green apple at the end. We love this! The refreshing touch keeps all the other flavors in perfect balance.
You know you want to try this, enjoy!
4 big wraps
150g / 5oz quinoa
1 teaspoon fennel seed
½ orange juice and zest
3 oz /75 g raisins
3.5 oz /100 g walnuts coarsely chopped
2 green apples
1 big hand spinach leaves
Red beet spread
4 red beets cooked
5 oz / 150 g soft goatcheese
salt and pepper
Prepare quinoa according to instructions on the box but with the fennel seed added to the boiling water, let cool
Peel apples, then grate them and cut avocado in slices.
Red beet spread
In food processor; pulse beets and goat cheese, season with salt an pepper.
Add orange juice and zest to cooked quinoa and mix with raisins and walnuts.
Scoop 3 tablespoons of homemade beet spread in the middle of each wrap and spread it out. Place some spinach leaves on it and scoop a few tablespoons of quinoa and top with grated apple and slices avocado.
Fold the top and bottom of the wrap inwards and roll up the whole wrap (from left to right with toppings in the middle) Fix with toothpick and slice in half.
We’re very pleased we can share this tasty recipe with you. From De Hippe Vegetariër founded by Isabel Boerdam.
Isabel (28) has been a vegetarian since she was nine years old. In 2013 she started her popular foodblog De Hippe Vegetariër (The Trendy Vegetarian) and three years later published her book with the same name. In the meantime, Isabel has been able to turn her passion into her work and, as a vegetarian food expert advises companies on how they can respond to the flexitarian trend. This year, Isabel launched the successful first edition of the National Week Zonder Vlees which became the start of a real movement in the Netherlands.