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Why do we need to eat superfood? Well, what we eat matters because, like any type of machine, treating our bodies with the best care possible will extend our life. The human body is the most efficient machine that has ever existed, as it can carry out millions more functions than an iPad or even the most advanced laptop in the world created so far.
A Recipe for a healthy Diet
Having a healthy diet means having a balanced diet. This means consuming a variety of food groups, mainly fruits and vegetables, in the right proportions, to give the body all the nutrients required to produce complex biochemical functions required for a sustain efficiency.
Eating too much or eating the wrong types of foods, such as junk, fast or processed food, is a recipe for disaster. A variety of undesirable negative effects, such as obesity, heart disease, stroke, diabetes and cancer, may develop. The list goes on and on and these consequences all hinge on good eating habits and general lifestyle.
Switching from a burger to a nice salad may be hard at first, but when talking in nutritional value terms and health benefits, the salad far outweighs the burger. So, next time, question yourself as to why you are eating unhealthy foods and notice how it really makes you feel. Once you start eating right, it will become like a reflex, as being on a healthy, balanced diet is also a state of mind. You will start to feel more energised, light and happy.
What is Quinoa?
Quinoa, pronounced ‘keen-wa’, is becoming more popular and can easily be found in supermarkets. Its importance was highlighted when the United Nations named the year 2013 the ‘International Quinoa Year’ due to its ‘high nutritive value’. The media and the public have portrayed quinoa as a superfood, which are defined as ‘a nutrient-rich foods considered to be especially beneficial for health and well-being’ according to the Oxford dictionary.
So, what is quinoa? Why should we be eating it? Well, Quinoa is an edible seed that is seen as a great wheat-free alternative to starchy grains, such as bulgur wheat and rice, but is in the same family as beets, spinach and chard. Quinoa, grown in South America for many years, is part of the daily diet of the Incas and their descendants in Peru, Chile and Bolivia. However, quinoa has been more widely available internationally due to its beneficial properties and low allergens.
There are two types of quinoa: red and white. Preparing quinoa is simple but there are some crucial steps. The quinoa needs to be washed thoroughly to remove the saponins on the quinoa coating, which give a slightly bitter taste. This is easily done by placing the quinoa in a fine sieve under running cold water. Then, it is cooked like rice in a saucepan with a quinoa to water ratio of 1 to 3. The quinoa will burst open to release little white curls and become fluffy and creamy with a slight crunchy texture.
Benefits of Eating Quinoa
Quinoa provides all the essential nutrients and many different anti-inflammatory phytonutrients, which allow the body to function properly and help in protecting us against diseases. Inflammation is a physiological response designed to destroy foreign or damaged material in the body, such as infection, toxins and help to relieve stress, aging and poor nutrition, as part of the body’s immune system.
However, prolong periods of inflammation may cause damages to healthy cells, which will eventually lead to the development of diseases, such as type 2 diabetes, rheumatoid arthritis and cancer. The anti-inflammatory phytonutrients act as a prevention and treatment for these diseases.
Overall, quinoa is very beneficial to people with diabetes, as it contains a low GI index that will help control blood glucose levels and is naturally gluten-free. The high fibre content is useful in digesting and in producing the bile acid, which breaks down low density lipoproteins (LDL) and hence lowers cholesterol levels. Moreover, quinoa is a complete protein source as it contains all the essential amino acids in significant amounts, and hence makes up a big part of a healthy, balanced diet.
Quinoa Salad Recipe
The ingredients of this simple recipe can easily be substituted by other vegetables that your children love, such as broccoli and avocado. You can even throw in some chicken pieces or nuts to add a bit of protein. This recipe is great for packed lunches to start the school year or just a quick, light dinner on those hotter autumn evenings to balance out all those sweet things we have been indulging during summer!
Ingredients (Serves 4-5)
1 Cucumber (diced into small pieces)
1 Sweet Red Pepper (diced into small pieces)
1 Red Onion (diced into small pieces)
20g Pitted Black Olives (sliced in half)
15g Cherry Tomatoes
50g Mozzarella (sliced into quarters)
75g Green Pesto (bottle or homemade by blending basil, pine nuts, garlic cloves and olive oil)
120g Quinoa (multicolour or white is fine)
Method
- Wash the Quinoa thoroughly in a fine sieve under the tap. Heat 240ml water in a saucepan.
- Add the Quinoa into the saucepan of boiling water and cook for around 20 minutes, until the Quinoa is opaque, fluffy, and enlarged. Drain the Quinoa in the sieve and set aside.
- Cook the red onion in a pan on medium heat for 3-4 minutes to allow the red onion to soften and sweeten. Then take it off the heat and set aside to cool.
- Place all the ingredients into a large serving bowl and mix thoroughly to incorporate all the ingredients together.
- Serve at room temperature with some crusty bread or on its own.
Source:
1. NHS. Eating a balanced diet. Retrieved from http://www.nhs.uk/Livewell/Goodfood/Pages/Healthyeating.aspx.
2. The world’s healthiest food. What’s new and beneficial about quinoa? Retrieved from http://www.whfoods.com/genpage.php?tname=foodspice&dbid=142.
Mary Franz, Today’s dietician. February 2014. Nutrition, inflammation and disease. Retrieved from http://www.todaysdietitian.com/newarchives/020314p44.shtml.
3. Jo Lewin, Associate Nutritionist, BBC Good Food. Health benefits of quinoa Retrieved from http://www.bbcgoodfood.com/howto/guide/health-benefits-quinoa.
4. EatingWell. Healthy quinoa salad recipes. Retrieved from http://www.eatingwell.com/recipes_menus/recipe_slideshows/healthy_quinoa_salad_recipes.
