Archive for the ‘Uncategorized’ category

Quinoa and diabetes

February 24th, 2011

One of my favourite site about healthy food is WHFoods.com. It contains so much useful information on healthy eating, cooking and living.

I have a couple of relatives who suffer from diabetes and that is why I started to research this topic. George Mateljan researched this topic and wrote some very interesting things and facts about quinoa and diabetes:

Quinoa and other whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body’s use of glucose and insulin secretion.

The FDA permits foods that contain at least 51% whole grains by weight (and are also low in fat, saturated fat, and cholesterol) to display a health claim stating consumption is linked to lower risk of heart disease and certain cancers. Now, research suggests regular consumption of whole grains also reduces risk of type 2 diabetes. (van Dam RM, Hu FB, Diabetes Care).

In this 8-year trial, involving 41,186 particpants of the Black Women’s Health Study, research data confirmed inverse associations between magnesium, calcium and major food sources in relation to type 2 diabetes that had already been reported in predominantly white populations.

Risk of type 2 diabetes was 31% lower in black women who frequently ate whole grains compared to those eating the least of these magnesium-rich foods. When the women’s dietary intake of magnesium intake was considered by itself, a beneficial, but lesser-19%-reduction in risk of type 2 diabetes was found, indicating that whole grains offer special benefits in promoting healthy blood sugar control. Daily consumption of low-fat dairy foods was also helpful, lowering risk of type 2 diabetes by 13%. Get the benefits of both quinoa and dairy by serving your quinoa with a little low-fat cheese. Try adding a little crumbled feta or parmesan cheese, some pine nuts, chopped onion and parsley to your quinoa for a tasty lunch or dinner whole grain dish.

Source:

http://www.whfoods.com/genpage.php?dbid=142&tname=foodspice

quinoa 2 300x162 Quinoa and diabetes

Quinoa pancakes – for Pancake Day

February 23rd, 2011

I just love quinoa pancakes. I always wanted to find a healthy pancake recipe. Pancakes made from quinoa are healthy and they are also gluten-free.

Pancake day is almost here  - it’s the 8th of March this year and I needed to find quinoa pancake recipes.

There are a couple of versions but my favourite is the following (it’s made with sprouted quinoa and it’s 100% flourless):

You’ll need the following ingredients:

  • 1 cup quinoa sprouts
  • 1-2 tablespoons raw honey or stevia to taste
  • 1 1/2 tablespoons coconut oil
  • 1 egg (can be substituted with 1 Tbs ground flax mixed with 2 Tbs water)
  • 1/4 teaspoon cinnamon
  • 1/2 tablespoon baking powder
  • 1/4 teaspoon salt
  • Toppings – I used coconut butter

1. Process quinoa sprouts in food processor or blender until a wet batter is formed, 3-5 minutes.2. Add wet ingredients and process until blended.
3. Mix dry ingredients together in a separate bowl. Add dry mix to batter and mix well.
4. Heat greased-cast iron skillet to low/medium heat.
5. Using 1/4 a cup at a time, pour batter onto skillet.

6. Cook for about two minutes or until the pancake is golden. You should see bubbles form and then pop around the edges. Flip pancake and cook for a minute or two. Repeat.

It’s really yummy. I love them.

Thanks to the Coconut Mama for this great recipe.

2942755852 7b84592640 Quinoa pancakes   for Pancake Day

Quinoa zone diet

January 19th, 2011

Quinoa can be part of your quinoa zone diet. The following recipe proves that ie. quinoa gluten-free pasta can be consumed when you’re on zone diet:

Gluten Free Lemon Basil Quinoa Pasta and Grilled Lemon Pepper Chicken

Prep Time: 15  minutes
Cook Time: 20  minutes
Cook Temp: 0  degrees
Your preferences are view Calories.
(values in Calories)
Amt Msr Ingredient Carb Pro Fat GI
2 Tbsp Basil, fresh 1 1 0 L
2 Tbsp Butter 0 1 211 L
2/3 cup Carrots 32 4 1 L
2 Tbsp Cheese, parmesan, shredded 2 15 25 L
12 oz Chicken, breast 30 424 110 L
2 ea Garlic, clove 8 0 0 L
3 tsp Lemon juice 4 0 0 M
1 Tbsp Lemon Pepper 0 0 0 L
1 Tbsp Oil, Olive, Extra Virgin 0 0 120 L
8 oz Pasta, quinoa, gluten-free, ANCIENT HARVEST 745 65 36 M
1/2 tsp Pepper, black 2 0 0 L
2/3 cup Zucchini 11 5 0 L
TOTAL CALORIES 834 515 504 M
TOTAL CALORIES:   1,852
Poultry: All poultry assumed without skin, roasted.
Pasta: All pasta values are assumed uncooked.
Preparation Instructions:
Brush chicken with oil and season with lemon pepper and saute or grill (I use a Foreman grill).

Cook pasta according to package directions (DO NOT OVERCOOK) and drain.

While pasta is cooking, saute julienne carrots and julienne zucchini in butter in skillet until crisp tender. Add lemon juice, chopped basil and coarse cracked black pepper. Toss with pasta and top with Parmesan cheese.

Slice chicken and serve with pasta.


Categories:
Lunch
Dinner
Types:

Casual
Kosher
Gluten Free

Balance Ratio: 45-28-27
Medium Glycemic Index
Serving Information as: Entered
Serving Size: Whole Recipe
Calorie Information as: Entered
Calories: 1852

208g Carbs, 129g Protein, 56g Fat

Recipe by Eli, http://www.formulazone.com/ViewRecipe.asp?MID=55814

Red quinoa salad recipe

January 13th, 2011

As you probably know that quinoa can be white, red, orange, purple or black.

Is there any big difference between white and red quinoa? The answer is no however there are slight differences between them.

There are no nutritional difference among the different colours. They all contain complete protein, Vitamin E, B vitamins, calcium and phosphorus.

Cooking:

When it comes to cooking white quinoa is really similar to rice while red quinoa resembles with red lentils or brown rice. It turns brown.

Texture:

Red quinoa is crunchier and chewier than white quinoa but tastes great too.

Basically this is the slight difference between them and now let’s check out a great red quinoa salad recipe (by Gwen Ashley Walters):

Red Quinoa Salad with Oranges, Cranberries and Pecans

Serves 4 to 6

  • 1 cup red quinoa
  • 2 cups water
  • 1/2 teaspoon sea salt
  • 2 medium oranges
  • 1/4 cup dried cranberries
  • 1/4 cup dried tart cherries
  • 3 scallions, sliced thinly on bias
  • 1/2 cup toasted, chopped pecans
  • 3 tablespoons of orange juice
  • 1 tablespoon champagne vinegar
  • 2 tablespoons vegetable oil
  • sea salt and freshly ground pepper
  • Rinse the quinoa in several changes of water. Drain.

Place the quinoa in a wide saucepan and pour in 2 cups of water. Stir in 1/2 teaspoon salt.

Bring to a boil over high heat. Reduce heat to low and cover pan. Cook for 15 minutes. Turn off the heat and let sit for 5 minutes.  Fluff with a fork, or to cool quickly, spread the quinoa on a baking sheet. (If quinoa seems too wet, line baking sheet with paper towels before spreading out to cool.)

While the quinoa is cooking, prepare the other ingredients.

Zest one of the oranges and set aside (for the vinaigrette). Peel the oranges and cut into segments . Save the orange pulp. Cut each segment in half and set aside.

Squeeze the orange pulps into a small saucepan. Place the dried fruit in the pan with the orange pulp juice and stir. Bring the juice just to a boil and then turn off the heat. Stir the fruit occasionally while the berries steep.

Whisk 3 tablespoons of orange juice with the reserved zest, and the vinegar. Whisk in the oil and season with salt and pepper to taste.

Place the cooled quinoa in a large bowl. Top with the reserved orange segments, steeped berries, scallions and pecans. Toss until combined. Taste and season with salt and pepper.

quinoasalad2 6853 300x199 Red quinoa salad recipe

Photo and recipe: Gwen Ashley Walters

Merry Christmas

December 23rd, 2010

I wish Merry Christmas to all of my readers!

MP900431287 242x300 Merry Christmas