Quinoa Fried Rice

Ingredients

1. 2 tablespoons olive oil, divided
2. 2 large eggs, beaten
3. 2 cloves garlic, minced
4. 1 small onion, diced
5. 8 ounces mushrooms, sliced
6. 1 head broccoli, cut into florets
7. 1 zucchini, chopped
8. 1/2 cup frozen corn
9. 1/2 cup frozen peas
10. 2 carrots, peeled and grated
11. 3 cups cooked quinoa
12. 1 tablespoon grated fresh ginger
13. 3 tablespoons soy sauce
14. 2 green onions, sliced
15. Sriracha, for serving

Instructions

1. Heat 1 tablespoon olive oil in a medium skillet over low heat. Add eggs and fry until cooked through, about 2-3 minutes per side, flipping only once. Let cool before dicing into small pieces.
2. Heat remaining 1 tablespoon olive oil in a large skillet or wok over medium high heat. Add garlic and onion, and cook, stirring often, until onions become translucent, about 4-5 minutes.
3. Add mushrooms, broccoli and zucchini. Cook, stirring constantly, until vegetables are tender, about 3-4 minutes.
4. Add corn, peas, carrots and quinoa. Cook, stirring constantly, until heated through, about 1-2 minutes.
5. Add ginger and soy sauce, and gently toss to combine. Cook, stirring constantly, until heated through, about 2 minutes.
6. Stir in green onions and eggs.
7. Serve immediately, drizzled with Sriracha, if desired.

Notes

1. Serves 4-6pa

Kettle Bells

By their nature, typical kettlebell exercises build strength and endurance, particularly in the lower back, legs, and shoulders, and increase grip strength.The basic movements, such as the swing, snatch, and the clean and jerk, engage the entire body at once, and in a way that mimics real world activities such as shoveling or farm work.

Unlike the exercises with dumbbells or barbells, kettlebell exercises often involve large numbers of repetitions. Kettlebell exercises are in their nature holistic; therefore they work several muscles simultaneously and may be repeated continuously for several minutes or with short breaks. This combination makes the exercise partially aerobic and more similar to High-intensity interval training rather than to traditional weight lifting. In one study, kettlebell enthusiasts performing a 20 minute snatch workout were measured to burn, on average, 13.6 calories/minute aerobically and 6.6 calories/minute anaerobically during the entire workout – “equivalent to running a 6-minute mile pace”

The movements used in kettlebell exercise can be dangerous to those who have back or shoulder problems, or a weak core. However, if done properly they can also be very beneficial to health. They offer improved mobility, range of motion and increased strength. 

wikipedia.org