A Mediterranean diet can set you on a healthier path: Quinoa Risotto with Arugula and Parmesan

By Kay MacInnis

There is some new research out indicating that people who eat a diet high in sugar and starch may have an increased risk of lung cancer – even if they don’t smoke! There needs to be more research, but the takeaway message is that much research around nutrition seems to be pointing toward a Mediterranean diet.

A healthy diet is one that limits sugar and overly processed starches – and authentic Mediterranean dishes help do that.

Keeping our food choices real or whole helps. Features of a Mediterranean diet include olive oil, legumes, unrefined cereals and grains (steel-cut oatmeal is an example), fruits and vegetables (as close to natural as possible – keep the skin on), more fish, less meat, and moderate wine intake.

Find ways each day to cut your intake of sugar and highly processed foods and eat the rainbow – that is, include colorful foods. Eating a variety of colors is a way to ensure you get foods high in vitamins and minerals. Try this recipe. It has lots of color and a touch of Mediterranean flair! Best in health!

Quinoa Risotto with Arugula and Parmesan

Ingredients

• 1 tbsp. olive oil
• ½ yellow onion, chopped
• 1 garlic clove, minced
• 1 cup quinoa, well rinsed
• 2¼ cup vegetable stock
• 2 cups chopped, stemmed arugula
• 1 small carrot, peeled and finely shredded
• ½ cup thinly sliced, fresh shiitake mushrooms
• ¼ cup grated Parmesan cheese
• ¼ tsp. black pepper

Preparation:

• In a large saucepan, heat the olive oil over medium heat.
• Add the onion and sauté until soft and translucent, about 4 minutes.
• Add the garlic and quinoa and cook for about 1 minute, stirring occasionally – don’t let the garlic brown.
• Add the stock and bring to a boil.
• Reduce the heat to low and simmer until the quinoa is almost tender to the bite, but slightly hard in the center (about 12 minutes). The mixture will be soupy.
• Stir in the arugula, carrot and mushrooms and simmer until the quinoa grains have turned from white to translucent (about 2 minutes).
• Stir in the cheese and season with the salt and pepper. Serve immediately.

Yield: 6 servings

Nutrition information: 147 Calories, 3 grams fat, 8 grams protein, 23 grams carbohydrate, 292 mg. sodium.

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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Hospitals in Columbia.

Kay works in Health and Wellness at Providence, helping cardiac and diabetes patients eat their way to healthier lives. She’s not a chef herself, but in consultation with the actual chefs at Providence, she’s learned a lot over the years as she has worked to help patients help themselves after they leave the hospital.

She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

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