Health Beat - Winter 2020 - 5

Quinoa Bowl with
Spinach, Roasted
Carrots and Egg
Need a break from salads?
Th is hearty meal hits the spot
Colorful and trendy, the grain bowl is all the rage on Instagram. But
more than a pretty face, this multi-ingredient dish is also an easy way to
get a variety of plant-based nutrients from vegetables. This quinoa bowl
is rich in carotenoids, found in carrots and spinach, which may help
guard against cancer.

INGREDIENTS
4 cups quinoa
¼ cup extra-virgin olive oil, plus
more for roasting
3 tablespoons balsamic vinegar
Salt and pepper
12 carrots, cut into ¼-inch slices
4 eggs
1½ pounds spinach leaves,
washed and dried
DIRECTIONS
Heat oven to 400 degrees.
Cook quinoa according to package instructions and set aside.
Whisk together the oil and vinegar
in a small bowl, add salt and pepper
to taste and set aside.
Spread carrots across a baking
sheet, drizzle with olive oil (about

1 to 2 tablespoons), add salt and
pepper and roast for 20 minutes,
turning once.
Fill a medium-size saucepan with
water and bring to a boil. Add eggs
and cook 7 minutes for soft-boiled, or
10 minutes for hard-boiled. Remove
eggs from water and place in an ice
bath for at least 2 minutes. Peel off
shells and set aside.
Put 1 cup of quinoa and 1 egg in
an individual bistro bowl and add
vegetables, dressing, salt and pepper.

Nutritional information
per serving:
536 calories; 21 g total fat;
16.3 g protein; 53 g carbohydrates;
187 mg cholesterol; 583 mg sodium;
9.4 g dietary fiber

HEALTHYEATS

Cut These Foods,

Cut Your
Cancer Risk
About 20 percent of cancers in the U.S.
are affected by lifestyle factors such as
excess weight and poor diet.
Vandana R. Sheth, a nutritionist, diabetes educator and spokeswoman for
the Academy of Nutrition and Dietetics,
explains the connections. "Studies suggest a link between red meat, especially
processed meats, and an increased
risk for colorectal cancer, while eating
a balanced diet filled with whole grains,
colorful fruits and vegetables, legumes
and heart-healthy fats may reduce the
risk," she says.
Here are items you should limit:
Processed meats such as bacon,
hot dogs and lunchmeat should be
seriously curtailed; The World Cancer
Research Fund says to eat "little, if any."
Red meat contains valuable nutrients like iron and vitamin B12 but should
be limited to three portions or less each
week (about 12 to 18 ounces total).
Fast food doesn't just mean fries
from the drive-thru window-it also
includes heavily processed staples such
as pasta, bread and pizza, as well as
treats such as pastries and candy.
Sugary drinks should be skipped,
including fruit juices with no added
sugar, as they may cause weight gain.
Alcohol should be enjoyed occasionally or avoided completely.

EXPAND YOUR
HEALTHY FOOD
KNOWLEDGE
Visit choosemyplate.gov/quiz
to find out how much you
really know about fruits,
vegetables, dairy, grains
and protein foods.

©GETTY IMAGES

5
http://www.choosemyplate.gov/quiz
Health Beat - Winter 2020

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