NUTRITION INFO:
Vitamin A
Also known as retinol, helps eyes adjust to brightness changes. It also is needed to keep eyes, skin and
mucous membranes properly moist.
Key Benefit:
Proper eye function
Sources:
Bell Peppers, Brussels Sprouts, Carrots, Collard Greens, Kale, Spinach, Tomatoes,
Zucchini
Vitamin B1
Also known as Thiamin, keeps the body going by converting blood sugar into energy. It also maintains
mucous membrane health and is essential for proper cardiovascular, nervous system and muscular
function.
Key Benefit:
Energy
Sources:
Asparagus, Brussels Sprouts, Corn, Green Peas, Oats, Tomatoes, Tuna,
Vitamin B2
Also known as Riboflavin, combines with other B-complex vitamins to process calories from carbs, protein
and fat. Riboflavin is necessary for growth and proper red cell production. Taking the daily recommended
amount also promotes healthy skin and good vision.
Key Benefits:
Red cell production, vision health, skin beauty
Sources:
Beef, Mushrooms, Spinach
37
Basic
Cooked
Quinoa
1
cup quinoa, rinsed
2
cups water or broth
Pinch of sal
t
Makes 3½-4 cups
Place the inner pot into the rice cooker. Place quinoa in a sieve and rinse well under cold
running water. Transfer to the inner pot with water and salt. Press the “White Rice” button.
Cover and allow it to simmer for 10 to 20 minutes, until grains are translucent and the outer
germ separates from grain. Drain any excess water and cool.
Ingredient
s:
10
