Anti-ageing Quinoa - a superfood ideal for dieters

Hi there Jean Lovers
It's exciting to find a food that tastes great, is versatile and waaiit for it - Yes  has great health benefits.  Low in calories despite being packed with minerals and nutrients, which makes it ideal for dieters.
Since I am new to this 'superfood' I have had to rely on the experts so here is the site I used to gain the summary and recipes (unedited).
A good sign was that when I served it to G, he looked pained for a minute, then later had a second helping because it was so good for him.  Hmmmmmm!  The second time I served it - still pained  - "I thought we were having rice and it looks like couscous" but repeated the second helping. Takes a while but we're getting there.
Clara

http://www.quinoa-nutritionfacts.com

Maybe you’ve seen it in the supermarket shelf and you’re not sure what to make of it. Or maybe you’ve heard about it from someone as THE food for losing weight, for fighting migraine, for preventing heart disease and so on. Quinoa is certainly making itself known in a big way. This little seed is packed with so many good things, it is certainly worth the effort to get to know this wonder food.
Quinoa, pronounced KEEN-wah, is a superfood that is set to conquer the world! It is harvested from the Chenopodium or Goosefoot plant, which got its name from the shape of its leaves. Most people mistakenly think that quinoa is part of the grains family. But actually, it is a member of the grass family. It is considered a ‘pseudo-cereal’ and is closely related to beets and spinach. Aside from the seeds of this plant, the leaves are also edible, although not as widely available or consumed as the quinoa seeds.
Quinoa Nutrition Facts
This amazing food is being hailed for its nutritional value. A look at the quinoa nutrition facts will reveal why this whole food is widely celebrated. Here are some of its nutritional benefits:

• It is an excellent source of magnesium. 1 serving of quinoa can meet 48% of the daily value that we need.
• It is rich in magnesium, iron, tryptophan, copper and phosphorous, which makes it
• It is rich in protein, calcium and iron, which makes it a meat substitute for vegans.
• It contains all nine essential amino acids including lysine, which is necessary for cellular renewal.
• It is an excellent source of fiber and starch.
• It is low in calories despite being packed with so much minerals and nutrients, which makes it ideal for dieters
• It is gluten free, which makes it a great alternative to grains for people with gluten sensitivity.

Because of these quinoa nutrition facts, it is not surprising that it is being recommended for people who want to lose weight, for people who suffer from migraine, heart disease and atherosclerosis, for people with gluten sensitivity, for vegans, and basically for everyone who wants to eat healthy. It is also a good food to introduce to kids, and a fantastic ingredient you can use to make wonderful new and nutritious dishes.
History of Quinoa
Quinoa originated in the Andean region of South America. The ancient Incas considered this plant sacred and called it “chisaya mama” which means ‘Mother of All Grains’. It was an important plant. The Inca emperor would personally sow the first seeds of the planting season using golden implements. During times of war, the quinoa was a mainstay in the diet of their soldiers. They would march for days on a diet of quinoa and fat called “war balls”.
When the Spanish conquered South America, the colonizers looked down on quinoa as ‘food for the Indians’. They banned the cultivation of quinoa in favor of wheat. For almost four centuries, quinoa was grown only on the outskirts by the poorest of the poor. Recently, with the rediscovery of the benefits of quinoa, interest in it has spurned production and cultivation in more and more farms
Cooking with Quinoa
Quinoa in its natural state comes in various colors and textures, which is no surprising given that there are about 120 species of the Chenopodium plant. Quinoa seeds may come in a range of color - pinks, creamy whites, browns, blacks and even red. The most popular ones cultivated as food come in sweet white, a fruity dark red, and the black quinoa. Its flat and oval shaped appearance resemble the millet.
Quinoa seeds are naturally coated with a bitter substance called saponins, which can be mildly toxic. This is why this outer coating is washed off before quinoa is cooked. To remove the saponins, quinoa are soaked in water and strained a few times.
For those of you who are curious what quinoa tastes like, well, those who have tried it describe the flavor and texture of cooked quinoa as fluffy, creamy with a slightly nutty and al dente texture. It is prepared the way most grains are cooked. It can be simmered in water, cooked in a rice cooker, cooked in a broth to make couscous, pilafs, casseroles, stews and soups. Quinoa can be used like nuts to add texture and flavor to salads, breakfast cereals, or taken as a snack. They can also be used in baking desserts.
Cooking with Quinoa offers a lot of exciting and delicious possibilities for staying healthy. Continue to explore our site to discover the many different ways you can benefit from this nutritionally dense power food.

Quinoa Recipe #1: Quinoa Curry
Ingredients :
2 tbsp vegetable oil
1 small onion, diced
2 cloves garlic, minced
1 cup quinoa
2 cups chicken stock
1 tbsp curry powder
1 tbsp chili powder
salt and pepper
Instructions :
In a skillet, heat the vegetable oil over medium heat. When the oil is hot enough, add the onions and the garlic and stir. When the onions are becoming translucent, add the quinoa and stir for about 5 more minutes. Add the chicken stock and bring the mixture to a boil. Reduce the heat to a simmer. Mix in the spices - curry, chili powder, salt and pepper. Cover and allow to simmer for about 30 minutes. Serve warm.
Quinoa can also be added to chicken, beef, and vegetable curry for a more filling and complete main course.
Quinoa Recipe #2: Nutty Quinoa Hot Salad
Ingredients :
1 tbsp olive oil
1 small onion, quartered
1 cup quinoa
1 small red pepper, cored and cut into thin strips
3 cups water
1 tbsp soy sauce
1 cup fresh peas
1/3 cup walnuts, unseasoned, crushed
rosemary
Instructions :
Preheat oven to 350F. Roast the walnuts in the oven for about 8 to 10 minutes. In a skillet, heat oil over medium heat. When the oil is hot enough, add the onion and the quinoa and saute for 3 minutes. Add the red bell pepper, and saute for another 3 minutes.
Next, add water, peas, rosemary and soy sauce and bring to a boil. Turn down the heat to a simmer, cover and cook for about about 15 minutes or until all the liquid has been absorbed. Remove from heat and let the mixture sit for about 10 minutes. Add the walnuts on top and serve.
If using frozen peas, thaw the peas and roast with the walnuts in the oven.
Quinoa Recipe #3: Quinoa in Basil and Pesto
Ingredients:
1 cup quinoa
2 tablespoons basil pesto
2 cups chicken stock
1 large tomato, diced
salt and pepper
Instructions:
Rinse and drain the quinoa. In a saucepan, bring the chicken stock and the quinoa to a boil. Reduce heat, cover and simmer for about 15 minutes until all the liquid has been absorbed. Remove from heat. Fold in the basil pesto and the tomato chunks into the quinoa. Add salt and pepper according to your taste.

It would be great to receive your feedback or suggestions. Click on "0 comments". You can choose 'anonomous' from the drop down menu if you don't have a google account. Or send an email -

clara@babyboomerconnections.com.au

Anti-ageing foods help you fit into your jeans

Hi there Jeanlovers
While the experts are not saying that there are super foods which make you live longer, they are agreeing that foods rich in anti-oxidants may help you to be healthier as you age and reduce the likelihood of age-related diseases.

So here are some recommended by Body + Soul
Love them all!
Clara
Onions: Helps strengthen damaged cells and  raise "good" cholesterol levels.
Garlic: Promotes the growth of white blood cells, the body's natural germ fighters; and lowers harmful LDL cholesterol and high blood pressure.
Broccoli: Rich in magnesium and vitamin C, it's one of the most powerful immunity boosters available.
Quinoa: This grain-like seed is a complete protein food, which means it contains all the essential amino acids your body needs to build muscle and repair itself.
Salmon: A great source of omega-3 fats – the ultimate anti-ageing nutrient – plus loads of vitamin D and selenium for healthy hair, skin, nails and bones.
Nuts: Contain healthy oils, fibre, vitamins, minerals, potent phytochemcials and the amino acid arginine.
Spinach: Bursting with health benefits, it contains many phytonutrients and antioxidants, including vitamins K, C and E, folate, iron and carotenoids.
Sardines: High in omega-3 fatty acids, they contain almost no mercury and are loaded with minerals such as calcium, iron, magnesium, potassium and zinc.
Eggs: They contain high-quality proteins, essential minerals and every vitamin except C.

Baked beetroot in it's skin makes an easy accompaniment

Hi there Jean Lovers
Just ooooone more way to cook beetroot before I move on.  I have to tell you about this one because it is so easy and you don't have to put on gloves or even peel it -  just enjoy it as an accompaniment like you would a baked potato.
Clara

Baked beetroot in it's skin

To serve 4 as a side dish
4 beets (180 g each / 6 oz), washed and trimmed
Olive oil for drizzling
Sea salt and ground black pepper
25 ml / 1 1/2 tbsp red wine vinegar
250g fresh ricotta - crumbled
1 large pinch of mint leaves, torn


Preheat oven to 22O C / 450 F. Lay the beetroot in the middle of  foil  (two sheets of foil laid across each other to make a cross.)  Drizzle with olive oil, season with salt and pepper; then wrap to seal. Place in a baking tray and roast for one hour. Test by inserting a skewer to see if they’re cooked.
Transfer onto a serving plate, unwrap, cut an X into the tops and push down like a jácket potato.  Leave to cool for a few minutes. Before serving, drizzle over the vinegar, top with ricotta and mint and season.
To eat, scoop out the flesh without eating the skin.

It would be great to receive your feedback or suggestions. Click on "0 comments". You can choose 'anonomous' from the drop down menu if you don't have a google account. Or send an email - clara@babyboomerconnections.com.au

Beetroot lovers relish simple recipes

Hi there beetroot lovers

The Rowers - a favourite haunt

Sydney has had wet weather!!  Plan B was 'Lunch at the Rowers' and due to the deluge, was a pleasant alternative to Plan A which was a walk around Middle Head fortifications with overseas friends.  


Beetroot relish makes a great
bed for Kangaroo fillets

I chose BBQ'd Kangaroo fillets  on a bed of beetroot relish served with a balsamic reduction as it really isn't something I cook at home (but will in future).   I decided that I had to do beetroot relish as it was the perfect accompaniment. By the way the relish was served warm.



Beetroot relish 

For 4 cups - (because it keeps really well but obviously you can cook just for the meal)

1.25kg / 2.5lb beetroot, peeled and grated
1 cup red wine vinegar
1/2  cup  brown sugar (or more if you choose to have a sweeter version) 
1 red onion, finely chopped
1 tbsp cracked black pepper
1 cup balsamic vinegar
1/2 tsp  salt
Place the beetroot, onion, balsamic vinegar, red wine vinegar, sugar, pepper and salt in a large saucepan over medium heat and stir until the sugar is dissolved.
Bring to the boil and cook for 30 minutes or until reduced and syrupy.  Spoon the hot relish into sterilised jars -  for use in sandwiches and wraps.
* Beetroots tend to bleed when cut, and stain anything they touch. It's a good idea to wear disposable gloves,  and place a sheet of baking paper on your chopping board to prevent stains.

Beetroot and spinach salad with goat's cheese and walnuts

A simple elegant salad

 

2 tbs lemon juice  1/3 cup (80ml) extra virgin olive oil  1 tsp Dijon mustard

2 firmly packed cups (about 70g / 3oz) baby spinach leaves  1/2 firmly packed cup flat-leaf parsley leaves, roughly chopped
450g can baby beetroot, drained, quartered  100g soft goat's cheese, crumbled
3/4 cup (75g) toasted walnuts

Make the dressing by whisking lemon juice, olive oil and Dijon mustard together in a small bowl. Season to taste with sea salt and freshly ground black pepper.

Place the spinach leaves and chopped parsley in a large bowl, reserving about 2 tablespoons of parsley to garnish. Add half the dressing to the spinach mixture and toss well. Divide among 4 serving plates (or leave in the large bowl if desired), then scatter with beetroot, goat's cheese and toasted walnuts. Garnish the salad with the remaining parsley.

 

It would be great to receive your feedback or suggestions. Click on "0 comments". You can choose 'anonomous' from the drop down menu if you don't have a google account. Or send an email - clara@babyboomerconnections.com.au

Beetroot beats the rest in health-boosting nutrients



The humble beetroot is rich in health-boosting nutrients.

Called a superfood, this common root vegetable is packed with health-promoting antioxidants and nutrients such as beta-carotene, folate, potassium, vitamin C and iron. It is also an excellent source of soluble fibre. The purple pigment contains antioxidants that help protect cells from free-radical damage, prevent the risk of heart disease and certain cancers, as well as protecting brain health.

Beets are particularly nutritious when grated raw - toss with coriander, mint, lemon or orange juice and served with Greek yoghurt. The attractive leaves are also nutritious and are great in salads, dressed with a lemon juice and olive oil dressing.

Beetroot contains some carbohydrate but is still considered a low GI choice. If you are short on time, canned beets are convenient and even though they usually contain additional concentrations of sodium and other preservatives, they are still beneficial to your health. I like the the whole baby beets which when cut into quarters, are great in salads.

Fresh beetroot is fabulous and cooking it is relatively easy Heat the oven to 180°C/ Cut the tops and stringy rootsoff, leaving a crown of stalk left on the root in order not to break the membrane. and stringy root. Reserve small, young leaves to use as part of a salad).

Wrap each beetroot individually in foil with a tablespoon of water, place it in a roasting pan and bake in the oven for 40-50 minutes (20-30 minutes for baby beetroot). Pierce one with a skewer to test if it is soft. When roasted the skin will wrinkle - cool, covered, for 10 minutes before removing the foil, as this will help the skin loosen. Cut a cross at the top and gently push off the flesh with your fingers but if you don’t plan to use them straight away, leave the skin on.

Balsamic vinaigrette works well as a dressing.
Makes about ½ cup (125ml)
1½ tbsp balsamic
1tsp Dijon mustard
1 garlic clove, crushed
3 tbsp extra virgin olive oil
Whisk together all the ingredients, season then drizzle over the salad.


I like to make more than I need as it keeps well - transfer into a lidded container and pour over dressing.
Beetroots tend to bleed when cut so wear disposable gloves and protect your chopping board with baking paper.

lt would be great to receive your feedback or suggestions. Click on "0 comments". You can choose 'anonomous' from the drop down menu if you don't have a google account. Or send an email - clara@babyboomerconnections.com.au