This meal incorporates the nutritional goodness of quinoa, along with the sweetness and juiciness of the pineapple. It is a simple and quick meal that can be enjoyed by vegans, vegetarians and anyone wishing to eat more plant-based meals. It provides healthy carbohydrates, proteins and fats. It is naturally low in sodium, cholesterol free and high in fiber. It offers an abundance of micronutrients and nutrient dense calories, along with some raw greens to provide some rich alkaline sources.
TYPE: Lunch, Dinner
PREP TIME: < 15 mins
SERVINGS: not set, make according to personal needs
- Refined Sugar-free
- Quinoa (organic)
- Coconut Oil (organic, virgin)
- Onion (organic)
- Crimini Mushrooms (organic)
- Zucchini (organic)
- Pineapple (organic)
- Baby Spinach (organic)
- Coriander Powder (organic)
- Pot, medium
- Skillet/Pan, large
- Peeler (optional)
- Salad Spinner (optional)
- Cutting Board
- Cook the quinoa according to package directions (usually cooks in 12-15 minutes).
- Heat 1-2 tablespoons of coconut oil on your pan, on low-medium heat.
- Peel an onion, cut a desired portion and chop finely. Add to hot pan.
- Wash/clean the mushrooms and slice or dice into small pieces. Place into pan, cover and continue cooking.
- Wash the zucchini, peel if needed, slice or dice into small pieces. Place into pan, cover and continue cooking.
- Prepare the pineapple by removing the top and cutting the skin off a desired portion (1/4 for 2 servings). Store the rest. Remove the core and chop the pineapple into small chunks. Watch this instructional video to learn how to easily work with a pineapple. Place the pineapple chunks into your pan.
- Sprinkle in some ground coriander and stir all of the ingredients together well. Continue cooking for another 5 minutes or so, until the mixture ingredients have softened.
- Once the quinoa is cooked, place a generous amount into the pan with the other ingredients. Stir everything well and remove from heat.
- Wash the spinach (unless pre-washed), remove excess water using a salad spinner and place an circular layer or two of spinach on your plate.
- Add desired portions of the quinoa mix into the center of your plate(s) and enjoy.
Meal Nutritional Benefits
- Provides a complete protein source in the form of a nutty tasting grain
- good source of (in descending order): manganese, magnesium, iron, tryptophan, copper and phosphorus
- helps reduce headaches such as migraines, enhances cardiovascular health, provides antioxidant protection such as protection against breast cancer
- helps prevent gallstones, protects against childhood asthma, lowers diabetes type 2 risk, enhances intestinal health and promotes overall good health
- for more information, visit the quinoa detailed overview from World’s Healthiest Foods
Coconuts (Coconut Oil):
- Has various health promoting qualities in almost all areas of the body, including boosting the immune system
- Contains antimicrobial, antiviral and antibacterial properties
- Excellent, rich and healthy source of saturated fats in the form of medium chain triglycerides
- For a complete overview and detailed list of health benefits see benefits of coconuts
- contain numerous flavonoids
- good source of (in descending order): chromium, vitamin C, fiber, manganese, molybdenum, vitamin B6, tryptophan, folate, potassium, phosphorus and copper
- helps lower blood sugar, enhances cardiovascular health, lowers high cholesterol, reduces risk of colon cancer when regularly consumed and protects against many other cancers like ovarian cancer
- boosts bone health, has anti-bacterial and anti-inflammatory properties
- for more information, visit the onion detailed overview from World’s Healthiest Foods
- Great source of phytonutrients and anti-cancer properties
- Source of (in descending order): selenium, vitamin B2, copper, vitamin B3, tryptophan, vitamin B5, potassium, phosphorus, zinc, manganese, vitamin B1, vitamin B6, protein, folate, fiber, magnesium, iron and calcium
- Reduce risk of various cancers including breast and colon, can help reduce symptoms of rheumatoid arthritis and increase the functioning of the immune system and offer protection against Alzheimer’s
- For more information, visit the crimini mushrooms detailed overview from World’s Healthiest Foods
- good source of (in descending order): manganese, vitamin C, magnesium, vitamin A, fiber, potassium, copper, folate, vitamin K, phosphorus, omega 3 fatty acids, vitamin B6, vitamin B1, zinc, vitamin B3, vitamin B2, iron, protein and tryptophan
- protects against cancers, promotes men’s health, enhances cardiovascular health, and has many disease fighting properties
- for more information, visit the zucchini (summer squash) detailed overview from World’s Healthiest Foods
- Good source of antioxidants
- good source of (in descending order): manganese, vitamin C, vitamin B1, copper, fiber and vitamin B6
- promotes healthy immune system, promotes healthy digestion, antioxidant protection to reduce risk of cancer, protects against macular degeneration and enhances proper energy production
- for more information, visit the pineapple detailed overview from World’s Healthiest Foods
- known as the anti-diabetic plant and also helps with lowering cholesterol
- rich in various vitamins, minerals and antioxidants
- contains anti-bacterial properties and enhances overall health
- for more information, visit the coriander/cilantro detailed overview from World’s Healthiest Foods
- good source of (in descending order): vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, vitamin B6, tryptophan, fiber, copper, vitamin B1, phosphorus, zinc, vitamin E, omega-3, vitamin B3 and selenium
- protects against osteoporosis, heart disease, prostate cancer, ovarian cancer, colon cancer, arthritis, and other diseases
- enhances eye sight, immune system and mental function
- for more information, visit the spinach detailed overview from World’s Healthiest Foods