Health Benefits of Quinoa

Did you know that quinoa is considered a superfood? This little grain has grown in popularity and has been used to create a variety of products that can found in health food stores around the world.

This gluten- free grain is high in protein and contains all nine essential amino acids and is also a great source of fibre. One cup of cooked quinoa provides 8g of protein and 5 grams of fibre.

Quinoa is also loaded with B vitamins, minerals and other antioxidants that are great for your health!

Here are some health benefits of quinoa and reasons to include it in your diet.

1. Quinoa is loaded with antioxidants that help to neutralize free radicals in the body.  The flavonoids found in quinoa have been shown to have anti-inflammatory and anti-aging properties and can also help to fight disease and improve heart health.

2. Quinoa is high in fibre which can help reduce blood sugar levels, lower cholesterol and help promote weight loss.

3. This superfood is high in iron, magnesium, potassium and zinc - minerals that your body needs! However, quinoa also contains something called phytic acid which can reduce the absorption of these minerals. Be sure to soak or sprout your quinoa before you cook it to help degrade the phyic acid and enhance absorption.

4. This naturally gluten-free grain is great for those who have a gluten intolerance or celiac disease.

5. Quinoa is high in protein and contains all 9 essential amino acids (the amino acids that your body cannot produce and therefore your need to get through the diet). A great source of protein for vegetarians and vegans.

6. Quinoa has a lower glycemic index, which will promote healthy blood sugar levels.

 Quinoa is easy to prepare and there are lots of fun ways to incorporate this superfood into your diet! Make a quinoa salad or breakfast bowl. You could sprinkle quinoa on your salads, include it in a buddha bowl or enjoy as a side grain with your meal.

Check out this easy and light quinoa salad recipe!

https://www.twopeasandtheirpod.com/asian-quinoa-salad/

Enjoy!!

If you want to learn more about nutrition, healthy eating and gain some new delicious recipes, contact Steph, registered holistic nutritionist, today!

Salmon - Healthy & Delicious!

Not only is salmon delicious, it also has amazing health benefits!

1. Eating salmon on a regular basis may help:

   • reduce risk of heart disease

   • control weight by reducing appetite, increasing metabolism and insulin sensitivity and reducing belly fat

   • reduce/fight inflammation

   • protect brain health, reduce risk of age-related memory issues and help improve symptoms associated with anxiety and depression

2. Salmon is high in B vitamins, which supports brain and heart health, energy production within the body and also helps reduce inflammation.

3. Salmon is a great source of the omega 3 fatty acids EPA and DHA. These essential fatty acids have been shown to reduce inflammation, lower blood pressure and reduce risk factors for disease.

4. A 3.5-ounce serving of salmon offers 22-25g of protein! Protein is required to build and repair tissues and also to make hormones, enzymes and other chemicals in the body.

5. Salmon contains selenium (a mineral that protects bone health and improves thyroid function) and potassium, which helps control blood pressure and prevent fluid retention.

6. Salmon contains the powerful antioxidant Astaxanthin, which may have a positive impact on the brain, heart, eyes, skin and nervous system.

Here's one of my favourite Salmon Recipes!

Ingredients:

Salmon Burgers:

12 oz. wild-caught salmon, baked and chopped

1/2 lemon, juiced (~2 Tbsp.) + ½ tsp. lemon zest

1 small shallot, minced (may substitute 2 cloves garlic, minced)

2 green onions, sliced

1 Tbsp. fresh dill, chopped (may substitute 1 tsp. dried dill)

2 tsp. Dijon mustard

¼ tsp. salt

¼ tsp. pepper

2 eggs

1/4 cup almond flour

1 Tbsp. coconut oil or ghee/clarified butter

For the Avocado Garlic Sauce:

1 medium avocado, halved and pit removed

1/4 cup extra virgin olive oil

1/2 lemon, juiced

1 tsp. Dijon mustard

1 Tbsp. fresh dill (may substitute 1 tsp. dried dill)

2 garlic cloves, minced

¼ tsp. salt

1/8 tsp. pepper

Instructions:

For the burgers:

1. Combine all of the salmon burger ingredients, except the coconut oil, in a large bowl and mix well. If mixture is pretty wet, add additional almond flour 1 Tbsp. at a time.

2. Form into 6-8 patties. Patties easily fall apart until they are cooked. Handle with caution.

3. Heat coconut oil on a griddle or pan to medium-high heat.

4. Once hot (oil must be hot), carefully add burgers to pan and cook for 5-6 minutes on each side or until cooked through. Patties should sizzle when added to pan.

5. To serve, top with 1-2 Tbsp. avocado garlic sauce and tuck into a lettuce wrap if you wish. I love doing on some spinach!

For the Avocado Garlic Sauce:

1. In a food processor or blender, combine all of the ingredients and process until smooth.

Recipe Link: https://therealfoodrds.com/salmon-burgers/

ENJOY!!

For more healthy and yummy salmon recipes, check out my Pinterest Page!

To learn more about how to incorporate healthy foods into your diet, check out Thrive’s online nutrition programs!