Quinoa – What, Why, How, Where?

What is it?

In a nutshell Quinoa has a higher protein profile than ANY of the major grains. It has 9 grams of protein in just one cup! It is rich in fibre, low GI, gluten free, high in vitamin B & contains essential nutrients such as calcium, iron, potassium, magnesium and zinc.

Pronounced Keen-wah (yes you are allowed to point your nose in the air at the name time you say it!) it is technically not even a grain but actually classed as a seed.

Why is it good for me?

The question is what isn’t it good for!

• It contains all 8 essential amino acids (which need to be obtained from the diet) Protein is essential for growth, repair, immunity, hormone regulation and so much more!

• High in Magnesium – relaxes blood vessels reducing the risk of cramps and chocolate cravings!

• High in Fibre – reducing the risk of gallstones and promoting a healthy digestive system

• High in Antioxidants (quercetic and kaempferol) – helping to fight free radicals causing various health conditions

• High in Calcium – aiding muscle contraction, blood coagulation, bone strength and much more!

• High in Anti -inflammatory nutrients including vitamin E – reducing inflammation particularly in the gut caused by intolerances, poor food choices and other inflammatory conditions.

How do I cook it?

1. Thouroughly Rinse in a strainer
2. Boil water (1.75 cups of water to every 1 cup of Quinoa)
3. Boil for 12-15minutes  until grains become transluencent
4. Add to any of your favourite recipes (see mine below)

Where do I use it?

Another bonus is it gluten free! So it can be used as a grain subsitiute just about anywhere! Your imagination is your limitation.

• Rice, cous cous replacement to hot and cold dishes (main or sides).

• Quinoa flour can be used in baking (anything) i.e.: coating meat, making muffins, breads, etc.

• Can be used as an oat substitute in porridge or baking

• Protein source in veggie burgers, or the main attraction in a vegetarian dish

• Added protein to soups, stews, or any side dishes

• Quinoa pasta is also available as well

My Favourite Quinoa Recipe..  

Raspberry Quinoa Muffins

 

Gluten free, high in protein and omega 3’s

Preparation Time

10 minutes

Cooking Time

30 minutes

Makes

12 muffins

Ingredients

·         1 cup Quinoa, rinsed and drained

·         2 cups organic buck wheat flour

·         3/4 cup Packed brown sugar

·         1 tbls chia seeds

·         1 tbls coles fibre mix

·         1 1/2 tsp Baking powder

·         1/4 cup Coconut oil

·         3/4 cup A2 light milk

·         1 Egg

·         1 tsp Vanilla extract

·         1 1/2 cups Raspberries

Method

1. Preheat oven to 180°C. Prep a 12 muffin pan with muffin patties.

2. In a medium saucepan bring quinoa and 1.5 cup water to boiling. Reduce heat; cover and simmer until the water is absorbed, about 10-12 minutes.

3. Meanwhile, in a large bowl combine flour, brown sugar, baking powder and set aside. In a second bowl whisk together oil, milk, egg and vanilla.

4. Add quinoa to flour mixture; stir. Pour in oil mixture; stir well to combine. Stir in berries. Spoon batter into each muffin cup to 2/3 full.

5. Bake 25-30 minutes or until a toothpick inserted into the center comes out clean. Let cool in muffin tins 10 minutes. Remove and let cool on a wire rack.

10 Reasons Why You NEED More Water

I know its cold & during winter for most people the last thing you feel like drinking is water! But here are some reasons why it’s SO important to get an adequate amount…

1. It aids the absorption of water soluble nutrients (B’s & C vitamins): Water soluble vitamins are dissolved in water and transported through the body, without adequate hydration this does not occur effectively.
2. It eliminates toxins = WEIGHT LOSS! When we urinate it gives our bodies a change to get rid of unwanted toxins which is especially important during fat metabolism 
3. Aids joint mobility: water surrounds our joints & in order for them to move effectively there needs to be enough lubrication around them. This will decrease joint pain and inflammatory joint conditions 
4. Improves cognitive function: Dehydration can lead to not only a reduction in physical performance but mental performance. Your ability to concentrate and think rationally decreases the more dehydrated you are. 
5. Promotes bowel movements: Water adds fluid to the colon and bulk to stools, making bowel movements softer and easier to pass. When there isn’t enough water = constipation and bloating 
6. Boost energy: When your body is dehydrated it causes you to feel sluggish and your energy levels drop. Water works much better than caffeine to re-boost your energy levels  
7. Aids in thermoregulation: The most obvious way that water helps regulate body temperature is through sweating. Without enough intake the body can't maintain the correct degree of temperature which can lead to many health issues and infections.
8. Hydration: our bodies our about 70% water and when we are dehydrated, the body begins to pull water from its organs and tissues (which is not ideal!) Chronic dehydration can cause migraines, allergies and other more serious health problems. Reduces appetite = WEIGHT LOSS! Have an adequate intake of water will reduce your appetite, stop food cravings. & promote an increase in metabolism 
9. Improves skin: As it eliminates toxins it leads to less accumulation of toxins which = clearer skin, no dry or wrinkled appearance.  
10. Decrease bloating & water retention: I know this sounds strange ‘drink more water to reduce water retention but when there is too much sodium intake & not enough water the sodium retains the water

Remember it doesn’t have to be cold water, warm water is perfectly fine, & pop a squeeze of lemon in for some extra flavour.

Boost your water intake and eat right to achieve results! Contact usat admin@naednutrition.com.au  to find out how

5 Easy Ways To Increase Your Protein

You’ve heard it many times before that you need to eat more protein but how do you get it in you increase it in your everyday foods? Here are 5 simple ways how:

1. LSA = Linseed, sunflower seeds, and almonds all ground up. It contains protein (2g per tbls), fibre, magnesium, omega-3 ‘s vitamins E, D, B’s, calcium, phosphorous, potassium, zinc and more.  Add it to oats, muesli, sprinkle it on toast or pop it into a smoothie.

2. Eggs = high in protein & essential nutrients  a large whole egg contains roughly 6g of protein, and contains choline, zeaxanthin lutein , as well as just about every vitamin and most minerals (except vitamin C). Have a boiled egg as  snack, add it raw to your smoothie, and add boiled egg to your salads.

3. Whey protein powder: a good quality whey protein powder is easy to add to your diet by: adding it to porridge, smoothies, baking (basically your imagination is your limitation especially when it is unflavoured) Boomers is my favourite & you can find it here :http://bit.ly/1d4Mdh2 

4. Nuts/Seeds: adding nuts/seeds to every day snacks is easy ie: apple & almonds, yoghurt with chia seeds, garden salad & pine nuts, Greek salad with sunflower seeds (again your imagination is your limitation)

5. Beans (edamame beans, pinto, kidney, black, garbanzo, navy – just to name a few,): packed full of dietary fibre & about 40g protein per cup adding beans into your daily intake is simple. They are high in thiamine, folate, vitamin B6, niacin, calcium, iron, magnesium, potassium, phosphorus, zinc and manganese. Add them to salads (ie: chickpea, edemame, capcscium corn, onion quinoa), add them to mince dishes, casseroles and stir fry’s.


For more information on increasing your protein in your diet simply email naednutrition@gmail.com