This week, we're sharing a recipe for delicious Beetroot salad made with the super food 'Quinoa' our secret to boosting health. This is versatile enough to eat for , lunch, or a healthy snack, or dinner.
Quinoa is increasingly popular because of the wonder health benefits.
Top 10 Benefits of Quinoa
1. Fiber. Good source of dietary fiber that is related to the spinach family. Great digestion and prevents constipation.
2. Protein. Rich source of protein including nine essential amino acids that build and repair your body.
3. Blood sugar levels. Helps maintain blood sugar levels, because of the complex good carbohydrates that help maintain blood sugar levels.
4. Magnesium. Great for healthy heart function and blood vessels
5. Riboflavin. Very good source of B12 which is important for good health
INGREDIENTS
1 cup quinoa, cooked
1 cup chopped finely English spinach
1/2 cup of beetroot, lightly boiled
1/4 cup sun-dried tomato
1/4 cup green chile olives
1/4 cup basil, fresh, chopped
1/4 cup mint, fresh
1 cup of tomato
1/3 cup goats fetta
1 Tbspn chia seeds
Dressing
1 Lemon freshly squeezed
1/3 cup olive oil
pinch sea salt
Method
Chop spinach, tomatoes, feta, beetroot, basil, mint, olives, add to a bowl, then add quinoa and mix through gently.
Dressing
Lemon
olive oil
chile flakes
sea salt
Method
Squeeze lemon, add oil and salt, for a extra kick add a pinch of chile flakes, mix in a glass jar.
We'll be back next week with another wholesome recipe.
Banana muffins were often a favourite food for me back in my twenties, but I remember the bloated feeling that came with eating a muffin, that was actually another name for a cake.
I enjoyed creating this healthy recipe, that you could almost eat raw because of its natural and wholesome ingredients.
Be sure to share this one to your friends and family.
‘Let food be the medicine and medicine be thy food’
Benefits of Chia
1. High omega 3 fatty acids
2. Keeps you full, great for weight loss without starving yourself.
3. Balance blood sugar levels
4. Anti-aging anti-oxidant.
5. Bake with less fat, replace egg with chia.
INGREDIENTS
2 Mashed banana
1 cup oat
1 cup quinoa flakes
1 orange squeezed
1/3 cup agave or honey
1 vanilla bean
1 tspn baking powder
1 Tbspn orange zest
2 Tbspn Chia seeds
1/2 cup rice milk
Mix chia seeds with rice milk, allow to sit and form a gel consistency for 3- 5 mins.
Process oats and quinoa flakes, baking powder until a fine flour is created.
Add banana, agave, vanilla bean, orange juice, zest to a large bowl, add in flour, add chia and milk last mix in well.
Spoon out into silicone cup cake patties. Make 6 muffins.Bake for 15-20 mins on medium heat.
We'll be back next week with another wholesome recipe.
Happy and healthy cooking,
Nicky Arthur 'Cooking with Chia'
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