DukarIra Healty

Quinoa is technically a seed—considered a pseudo-cereal grain—that contains a whopping eight grams of protein per serving. It's a complete protein, containing all nine essential amino acids, something rarely found in plant-based food. And if that wasn't enough, quinoa is high in fiber, rich in vitamins and minerals, and gluten-free. This makes the superfood an ideal ingredient for those eating vegetarian, vegan, and/or gluten-free.

Quinoa is available in several colors including white, red, black, purple, and yellow. The white is the fluffiest while the darker colors add more of a crunch to your dishes. When it comes to cooking quinoa, if you know how to cook rice, then you're all set. The method is basically the same, although quinoa cooks in less than half the time of some rice varieties. While there are other methods of cooking quinoa, including in a rice cooker, this method of stovetop cooking will produce perfect quinoa every time.

These oatmeal pumpkin muffins (courtesy of the Wheat Foods Council) would make a great breakfast or snack for special occasions in the fall. Adding sunflower seeds means there's a bit of protein in these muffins too, making them perfect for vegetarians. Try them with soy milk and an egg replacer for a reduced-fat and vegan version.
Ingredients
For the Muffins:

1 cup flour
1/2 cup brown sugar, firmly packed
2 teaspoons baking powder
1 teaspoon pumpkin pie spice
1/4 teaspoon baking soda
3/4 cup canned pumpkin puree
1 large egg, lightly beaten
1/4 cup milk
1/4 cup sunflower oil
1 cup rolled oats
1/2 cup roasted sunflower seeds
For the Topping:

1 tablespoon margarine, melted
1/3 cup brown sugar, firmly packed
3 tablespoons sunflower seeds
1 tablespoon flour
1/4 teaspoon pumpkin pie spice

Sweet potatoes are packed with flavor and nutrient-dense, making them a fabulous choice for anyone eating a nutritious diet. While you may be familiar with baked sweet potatoes and holiday sweet potato casserole, you can do so much more with the vegetable. Think about sweet potatoes beyond dinner and incorporate them into your breakfasts, lunches, and desserts with our recipe collection that covers every course. You'll even find clever recipes that may convert people who don't like sweet potatoes (hello, sweet potato waffles).

Whether you're into smoked salmon, lox, or gravlax, this open-faced salmon bagel sandwich will blow your mind. Topped with pickled red onions, scallions, capers, and dill, it's a flavor explosion in each bite. The bagel sandwich is an excellent option for lunch, and it's also impressive enough to complete a light summer dinner, especially when served with a simple garden-fresh side salad.

Each ingredient of the smoked salmon bagel recipe plays a crucial role in giving the finished sandwich a well-rounded and satisfying flavor. The toasted "everything" bagel with its seasoned toppings is a perfect foundation for the smoked salmon. Pickled red onions add an unexpected pop of color as well as a nice vinegary bite that lightens up the smokiness of the salmon. The capers give the sandwich a salty depth, the scallions add a pleasant mild oniony flavor, and the cream cheese spread brings it all together. Don't forget the squeeze of fresh lemon juice; it's the ultimate finishing touch.

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The real key to making such an array of flavors really work is to use the highest quality ingredients. The smallest upgrade in each element will make a world of difference, and you'll be rewarded with any extra effort that requires with the first bite. If you don't have salmon that is already smoked, you can smoke the fish on the stovetop. It's relatively quick and easy but does require at least a few hours to marinate.

The goodness doesn't have to stop there either. Add some bright red mullet roe or deep dark sturgeon caviar to the cream cheese to make this already mind-numbingly delicious sandwich even more opulent.

Ingredients
1 everything bagel
3 tablespoons cream cheese
1/4 cup smoked salmon
1 tablespoon pickled red onions
1/2 teaspoon scallion, sliced
1/2 teaspoon capers
3 to 4 sprigs fresh dill
1 lemon wedge

This recipe for healthy banana bread is prepared with several smart swaps as well as heart-healthy mix-ins for a hearty baked good that is sure to become a staple in your recipe box.

First, oil is used instead of butter and the amount is reduced by adding low-fat banana-flavored yogurt. Yogurt can add and maintain moisture in baked goods similar to the way oil can without adding fat. Vanilla-flavored or plain yogurt also works well. In addition, milled flaxseed is incorporated into the recipe. Ground flaxseed is a soluble fiber that absorbs moisture and forms a gel. This actually helps retain moisture in the quick bread while keeping it soft and moist.

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While some of the fats are swapped out, good fats are mixed in. Fragrant and delicious toasted walnuts are added to the batter as a great source of omega-3 fatty acids.

Finally, this healthy banana bread has added fiber compared to traditional banana bread. Half of the all-purpose flour is swapped with whole wheat flour. Plus, there is additional fiber and texture from the whole flax seeds sprinkled on top.

Ingredients
1/2 cup walnuts, chopped
1 1/2 cups mashed ripe bananas
1/3 cup low-fat banana-flavored yogurt
2 large eggs
1/4 cup oil
1 teaspoon pure vanilla extract
2/3 cup brown sugar, firmly packed
3/4 cup whole wheat flour
3/4 cup all-purpose flour
1/3 cup ground flaxseeds (or flaxseed meal)
1 1/2 teaspoons baking soda
1 teaspoon ground cinnamon
1/4 teaspoon salt
Cooking spray, or butter, for greasing
2 teaspoons whole flaxseeds