Hello Everyone! A new month calls for a new theme on the blog, and for the month of September, I’ve got some creative and healthy quinoa recipes for everyone! Now, I remember the times where people would ask me… “What is quinoa (kee-NOO-ah)?” Firstly, I’d correct them and say that it’s pronounced KEEN-wah, and not kee-NOO-ah – but then again after doing some research, I realised that both are actually correct in a way. Apologies to those that I’ve made a big fuss with in terms of how to pronounce this grain.
So back to the question, what is quinoa? Well, I have always been stumped whenever this question pops up, and all I could respond was “it’s a grain, like rice – but it’s not really rice.” Yeah, that doesn’t help. Quinoa is a grain crop grown primarily for its edible seeds. The seeds are cooked in the same manner as rice and can be used in a wide range of dishes. Quinoa is naturally gluten-free and contains iron, B-vitamins, magnesium, phosphorus, potassium, calcium, vitamin E, and fibre. It is one of only a few plant foods that are considered a complete protein, containing all nine essential amino acids. Quinoa also has a low glycemic index, which is good for blood sugar control, however, be mindful as it is still pretty high in carbs, so it is not a good choice for a low-carb diet.
Find the original recipe over on Jo Cooks. She used sultanas in her salad, I didn’t. If you know me personally, I really despise raisins and sultanas – don’t ask me why, I just do. So I’ve omitted them from my salad and replaced them with wake instead. Wakame is a sea vegetable; edible seaweed or kelp common in Japanese, Korean, and Chinese cuisines. It has a subtly sweet flavour and is most often served in soups and salads. Wakame is a good source of the following (Source: MindBodyGreen):
- Magnesium: A mineral critical in the contraction and relaxation of muscles, function of certain enzymes in the body, production and transport of energy, and the production of protein.
Iodine: Iodine is needed for strong metabolism of cells – the process of converting food into energy. It also maintains the balance of the thyroid gland and is needed for the production of thyroid hormones.
Calcium: Wakame easily allows for the absorption of calcium into the human body. Each 100 grams of raw wakame contains 150mg of calcium. Calcium is needed for strong healthy bones and the prevention of osteoporosis.
Iron: We need iron because it is essential for the production of red blood cells and the prevention of anemia.
- Vitamins A, C, E, and K: These vitamins are all amazing for skin health and repair as well as immunology.
- Vitamin D: Promotes the absorption of calcium for healthy bones and enhances the nerve, muscle, and immune systems.
- Riboflavin (Vitamin B2): We need riboflavin to use the carbohydrates, fats, and proteins in the foods we eat. Riboflavin helps us use these nutrients for energy in our bodies for growth and is also necessary for red blood cell production. Riboflavin functions as an antioxidant and works in the body with other vitamins such as niacin, folate, and vitamin B6.
Folate: Helps the body make new cells and is especially important for pregnant women.
Lignans: Thought to play a role in preventing certain types of cancer, particularly breast cancer.
PREP TIME 20 MINS | COOKING TIME 10 MINS | SERVES 4
For the salad
- 1 cup shelled edamame, steamed
- 3/4 cup almond slices (toasted if you prefer)
- 3/4 cup unsweetened shredded coconut
- 1/2 cup tri-coloured quinoa, cooked and cooled
- 1/4 cup chopped cilantro, or parsley if you don’t like cilantro
- 1/4 cup wakame
- 1 large mango, cut into small chunks
- 1 small red capsicum, chopped
- 1 small red onion, chopped
- 2 tbsp balsamic vinegar
- 1 tbsp honey
- 1 tbsp olive oil
- Ground salt and black pepper, to taste
- Juice of 1 lemon
As easy as whisking all the dressing ingredients together in a small bowl, and then tossing all the salad ingredients together in a large bowl until well mixed; dressed and then served cold. Enjoy! It will keep in the fridge for about 5 days, but of course, it’s always better when it is consumed right away!
– Ally xx