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February 15, 2018
By Yogalife

Heart-Healthy Nutrition

Quinoa is a wonder grain! Apart from containing all essential amino acids, it has high content of calcium, magnesium, iron, copper, zinc, and manganese. Quinoa is jam packed with tons of health benefits.

Quinoa has almost twice as much fiber as most other grains we eat. Because of its high fiber content, quinoa makes you feel full for longer. Adequate levels of fiber in your diet helps in better digestion, help reduces the risk of heart disease and lowers cholesterol, blood pressure and controls blood sugar, and helps you maintain a healthy weight.

Quinoa is a cholesterol free food. The lean protein content in quinoa is similar to high protein meats but without the saturated fat. This makes quinoa an excellent heart healthy food for everyone to include vegans and vegetarians, as this is can serve as their main source of protein.

Below are some heart healthy recipes from India Gate Quinoa.

Cumin Spiked Quinoa with Beetroot & Green Apples

  • INGREDIENTS:
  • Quinoa – 80g
  • Chopped Onions – 20g
  • Cumin powder – 4g
  • Lemon juice – 1 tspn
  • Beetroot Cooked 2 (100 grams)
  • Vinegar – 10ml
  • Honey – 10g
  • Green Apple – 10p
  • Chopped Parsley – 5g
  • Olive Oil – 20ml [10 ml]
  • Cress to garnish

 

  • METHOD:
  1. Dice & blend one beetroot in a mixer with the red wine vinegar, honey and a touch of water. Store separately in the fridge.
  2. Cook Quinoa in vegetable Stock or water with a little lemon zest.
  3. Fold in the Quinoa with cumin, salt & pepper, onions & lemon juice. Add chopped parsley & Set aside
  4. Fold in the beetroot sauce with diced beetroot half the onions, diced apples and chill.

 

  • TO SERVE:

Spoon the Quinoa in the middle of the plate inside a ring & Top of with the Beetroot Mix. Top off with cress & a little drizzle of olive oil.

 

  • NUTRITIONAL VALUE
  • Total Calories: 334 kcals
  • Carbs: 46.8 grams (g)
  • Fats: 15.6g
  • Proteins: 4.44g
  • Fiber: 4.1g

Mediterranean Pomegranate & Quinoa Salad with Mango Salsa & Olives

 

  • INGREDIENTS:
  • Pomegranate Juice 300ml
  • Red wine Vinegar 20ml
  • Corn-flour -30g
  • Pomegranate seeds – 20g
  • Crushed Peanuts -10g
  • Diced Mango 40g
  • Chopped Red Thai Chilli – 1
  • Picked Basil leaves – 20g
  • Quinoa – 80g
  • Mint leaves – 5g
  • Lemon Juice – 1 tspn
  • Aragula Leaves – 40g
  • Chopped black olives – 20g

 

  • METHOD:
  1. Cook quinoa in stock or water. Dry it. Fold in with julienned basil leaves & lemon juice. Season & chill.
  2. Reduce the pomegranate juice by almost half. Add corn flour in cold water whisk in.
  3. Whisk together the reduced pomegranate juice with Vinegar and Olive Oil. Check seasoning. Chill
  4. Mix together all the other ingredients and fold in the chilled Quinoa. Drizzle the pomegranate dressing.

 

  • TO SERVE:

Garnish with fresh basil leaves.

 

  • NUTRITIONAL VALUE
  • Total Calories: 317.9kcals (435)
  • Carbs: 53.3g
  • Fats: 8.5g
  • Proteins: 36.3g
  • Fiber: 4.35g

 


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