Simply Healthy – Food

I thought I would share one of my recent concoctions that I am hooked on. I like it so much that I recently made it 3 days in a row for my lunch. It is made in less than 15 minutes and is jammed packed with protein, fiber, vitamins and minerals.

This is fast food that is healthy and actually really yummy!!




The quantities for each of the ingredients will vary depending on your preferences, how many people you will feed and whether you would serve this as a side dish or a meal. Here are my suggestions for what I would call a single serving that would be a meal on itself.



  • Cooked quinoa 1/3cup
  • Kale 1 cup chopped
  • Green onions 2-3, stems included, chopped
  • Zucchini 1 small, chopped
  • Chinese broccoli 4 stems with the leaves, chopped
  • Olive, coconut oil or avocado oil. As much as you like in order to keep everything moist
  • Sea salt and/or any other seasoning you like

Chop all of the vegetables into bite sizes then cook over a medium heat in a pan (cast iron is healthier than non-stick) using one of the mentioned healthy oils. Cooking time depends on if you like your vegetables al dented or soft (5 to 10 minutes). Add in the pre-cooked quinoa for the last minute of cooking. Blend well, season to taste.
Remember to rinse the quinoa thoroughly with water to remove its natural protective coating before you cook it. We usually cook 2 to 3 cups at a time to have some extra on hand for other side dishes or for breakfast with brown sugar or maple syrup and coconut, almond, cashew or rice milk.


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Hikano Strategic Intervention Life and Wellness Coaching is all about a collaborative, supportive partnership between you and I that fosters good health promoting behaviors. I practice a holistic approach to health and wellness, which means that I look at how all areas of your life are connected. I look to help you develop a greater self-awareness of your thoughts, emotions and actions and their influence on your well-being. We will look at a balanced, strategic approach to incorporating healthy choices for proper nutrition, activity and self-care that are specific to your needs.

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