LIZANNE MARR

Wholefood Dietitian & Nutritionist │ Personal Trainer

Filtering by Tag: protein

Rainbow Salad with Poached Chicken & Miso Dressing

photo 3 It has well and truly warmed up in Perth and we're all in need of a good salad recipe to carry us from an easy pre-pared lunch to a balmy summers picnic dinner. This one looks as delicious as it tastes, and the miso dressing gives it an Asian infused flavour that will have you going back for seconds (without the guilt!). Give this one a go for your next evening dinner on the patio.

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Ingredients:

Salad -

2 large chicken breasts (poached and shredded)* 3 big handfuls of green leaves (I used baby beet leaves) ½ bunch roughly chopped fresh coriander ½ bunch roughly chopped fresh mint 1 handful microherbs (optional) ½ head broccoli cut into florets and lightly steamed 3 cups shredded cabbage 1 small yellow capsicum cut into strips 1 small red capsicum cut into strips 1 grated carrot 1 cob of sweet corn (kernels cut off the cob) Juice from one lemon

* How to poach chicken: place the chicken breast in a saucepan, cover with water and bring to the boil. Simmer for 5 minutes, then remove from heat and leave to sit for another 10 minutes. Drain, cool, and finely slice or pull meat apart.

Dressing –

1/3 cup rice vinegar 2 tablespoons sesame oil 1 tablespoon miso paste (can be bought from health food stores) 3 cm piece fresh ginger, finely grated 1 clove garlic, fine grated

Method:

Combine all salad ingredients except the chicken. Coat the salad with the lemon juice. Combine all ingredients for the dressing in a small jar and shake vigorously until well combined. Coat the chicken with the miso dressing. Top the salad with chicken and serve with cooked quinoa and buckwheat mix.

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Wild Quinoa, Date, & Banana Protein Muffins

I am a big fan of preparing ahead for meals. It means my week is less stressful and more organised, which also means I stick to healthier options. This week I had so many things going on that I completely forgot about the mix of quinoa and wild rice made up to add to salads or to use as a base for hot dishes. There was no way I was going to waste this precious bundle of nutrients. So from there....the wild rice and quinoa muffin was born with the ever-so-complimentary additions of date and banana.

The quinoa and wild rice somehow combines with the rest of the ingredients into the perfect mix of crunchy, chewy, and delicious sticky sweetness...

The ultimate must-have's in a muffin? I think so! Even the nutrient profile is impressive, delivering all 9 essential amino acids (proteins) as well as a good dose of fibre and healthy fats.

Ingredients:

½ cup almond flour 1 scoop protein powder 2 cups cooked quinoa & wild rice mix* 1 cup wholemeal spelt flour 1 ½ teaspoons baking powder ¼ cup organic coconut sugar* 2 ripe bananas mashed 1 large free range egg ¾ cup milk (I used unsweetened almond milk) 1 teaspoon natural vanilla extract ½ cup dates Cinnamon for dusting

* use ¾ cup dry quinoa and ¼ cup dry wild rice – cook with 2 cups of water * OR ¼ cup rapadura sugar OR ¼ cup brown sugar OR 3 tablespoons honey OR stevia

Directions:

Pre-heat oven to 180C. Combine almond flour, protein powder, quinoa and wild rice mix, spelt flour, baking powder, and coconut sugar in a bowl. In a separate bowl, combine the bananas, egg, milk, and vanilla. Mix the wet ingredients into the dry ingredients.

Finely chop the dates and fold into the mixture. Scoop into a muffin tin and place in pre-heated oven. Bake for 25 to 30 minutes or until golden and the skewer comes out clean. Dust muffins with cinnamon and enjoy warm with a cup of tea.

You might think that this muffin combination is a bit strange.

But don't knock it until you've tried it. It really delivers on taste.

Link of the day: Rhubarb & Raspberry Tart

 

Supercharged Protein Oats

This breakfast truly is supercharged with nutrients to fuel your muscles, maximise energy levels, and skyrocket your metabolism. It is a bowl of goodness that is packed with protein, fibre, omega-3 fatty acids, and other good fats to keep you full and satisfied for a good 4 hours - which means that you're less likely to reach for that refined sugar-laden biscuit at morning tea and more likely to go for the healthy choice at lunch time.

This recipe is so quick to make - it literally takes only 5 minutes to throw together and is very portable and easy to eat on the run (if you are one of those people who have to eat their breakfast in the car).

Oh, and it also tastes amazing.

Ingredients:

1/3 of a cup rolled oats 2/3 of a cup milk (almond//soy/cow's) 1 tbsp. ground flaxseed 1 egg white Half a mashed banana (small) 3 drops liquid stevia (or sweetener of choice) 1/2 a tsp. vanilla extract 1 tsp. almond butter 1 tbsp. chopped walnuts 1 tsp. maple syrup Cinnamon & Vanilla Baked Pears for topping (or any other baked or fresh fruit)

Method: Combine the oats and milk in a small saucepan over medium heat and cook for approximately 5 minutes or until creamy. Take the saucepan off the heat and add the egg white. Stir to combine thoroughly until the egg white is cooked through. Then add the mashed banana, ground flaxseed, stevia, and vanilla. Pour into a breakfast bowl and top with almond butter, walnuts, pears, and a drizzle of maple syrup. Divine!

Question of the day: What is your favourite way of eating oats?

Link of the day: Breakfast Crepe with Protein Berry Filling

The Life-Changing Bread

I love bread. It is definitely one of my weaknesses. If I didn't know better and didn't have all the nutritional knowledge from studying for 6 years, I'd probably eat french bread sticks and sourdough from my local baker with lashing of butter at every meal. But unfortunately (and fortunately for my health and yours!) I do have the knowledge.

By no means am I saying that bread is bad for you. There is definitely a place in a wholesome, well-balanced diet for bread that has been made from good quality ingredients in small amounts. But unless you're willing to fork out $8-$12 for a good quality bread these days (or have the skills of a Danish bread maker) you're stuck with the mass-produced loafs from the supermarkets. These are often laden with processed wheat products, soy flour, colours, preservatives, sugars and syrups. If this is news - learn to read your labels.

One of my passions is to create healthy versions of everyday foods and dishes, and to encourage others to do the same. I simply had to look for a healthy alternative. These sorts of pursuits don't often stop until I find what I look for and it has ticked all my nutritional boxes. It didn't take me long though, to find this life-changing bread that was geniusly invented by Sarah at My New Roots. When I saw it, I simply had to try it. The end result was a very impressed dietitian with a huge smile on her face holding a piece of life-changing bread in her hand. With lashings of homemade jam (my treat).

The best thing about this bread? It actually is HEALTHY for you. And it is REALLY easy to make, with minimum kitchen mess. You the combine ingredients, stir, soak, and bake all in the one dish - perfect!

Here is the recipe from the My New Roots blog

Ingredients:

Makes 1 loaf

  • 1 cup / 135g sunflower seeds
  • ½ cup / 90g flax seeds
  • ½ cup / 65g hazelnuts or almonds
  • 1 ½ cups / 145g rolled oats ( contains far less gluten than bread)
  • 2 Tbsp. chia seeds
  • 4 Tbsp. psyllium seed husks (3 Tbsp. if using psyllium husk powder)
  • 1 tsp. fine grain sea salt (add ½ tsp. if using coarse salt)
  • 1 Tbsp. maple syrup (for sugar-free diets, use a pinch of stevia)
  • 3 Tbsp. melted coconut oil or ghee
  • 1 ½ cups / 350ml water

Directions:

1. In a flexible, silicon loaf pan combine all dry ingredients, stirring well. Whisk maple syrup, oil and water together in a measuring cup. Add this to the dry ingredients and mix very well until everything is completely soaked and dough becomes very thick (if the dough is too thick to stir, add one or two teaspoons of water until the dough is manageable). Smooth out the top with the back of a spoon. Let sit out on the counter for at least 2 hours, or all day or overnight. To ensure the dough is ready, it should retain its shape even when you pull the sides of the loaf pan away from it it.

2. Preheat oven to 350°F / 175°C.

3. Place loaf pan in the oven on the middle rack, and bake for 20 minutes. Remove bread from loaf pan, place it upside down directly on the rack and bake for another 30-40 minutes. Bread is done when it sounds hollow when tapped. Let cool completely before slicing (difficult, but important).

4. Store bread in a tightly sealed container for up to five days. Freezes well too – slice before freezing for quick and easy toast

Mediterranean Multigrain Salad

Today is Salad Inspiration day - and this one will fill up your tank with lots of flavour, fibre, and fat-fighting goodies!

Ingredients:

1/4 cup 4Grain Protein Rice (I also added wild rice and buckwheat to the mix) 10 cherry tomatoes 1/4 onion 2 handfuls of green leaves 1 tsp tahini Juice from half a lemon 2 - 3 tbsp almond milk 1/2 tsp garlic powder 1/2 tsp chilli powder 1/2 tsp cumin 1 tbsp goats cheese fetta (optional)

Add the chopped onion and cherry tomatoes to the protein rice, and lay the mixture on a bed of green leaves. Place tahini, lemon juice, almond milk and spices in a small glass jar and shake vigorously until well combined and a dressing consistency is achieved. Pour the dressing over the salad and top with goats cheese fetta. Enjoy!

What is your favourite go-to salad?

I love a freshly grilled fish salad with some sort of fruit added to it - like mango or peach! In case you haven't realised - I'm a bit obsessed with fruit :)

Link of the day:

Fresh Fig & Goats Cheese Salad 20130211-095053.jpg

Breakfast Crepe with Protein Berry Filling

Ohhh yes...

This is too good to be true. Surely you can't eat something that looks this good for breakfast, can you? Yes you can, and you should!

Another addition to my dessert-like breakfast recipes. Think of it as the sister of this one, the cousin of this one, and the obscure relative of this one.

Nutrition Perfection: - Loaded with protein and fibre - Sugar-free - Gluten free - Great for blood sugar stabilisation - Provides sustained energy release

Ingredients:

- 3 medium egg whites - 1 tbsp greek yoghurt - 1 tbsp ground chia seeds - 1 tsp cinnamon - 1/2 a tsp vanilla

Filling

- 1/2 cup frozen berries - 1 tbsp protein powder - 1 tbsp greek yoghurt

Method: Combine egg whites, yoghurt, chia, cinnamon and vanilla in a bowl and mix well. Spray a non stick pan and cook on a medium heat for 2-3 mins with the lid on or until mixture is no longer runny on top. Slide it onto a plate.

For filling: Blend the berries in a blender to form a berry "paste". Add the protein powder and yoghurt and blend well until it forms a nice and creamy texture.

Fill the crepe and flip it on both sides so that it looks like a crepe. Top with berries and if you feel like some extra indulgence - pour a little agave or maple syrup!

Question of the day: What is your favourite dessert-like breakfast food?

Link of the day: Creamy Almond Milkshake Creamy Almond Milkshake

Roast veggies with Grains, Greens & Tahini

Happy Dietitian Day everyone!! I'm sure that this is probably the first time you've ever heard that there is an actual day to celebrate Dietitians. Well if that is you, all the more reason to fimiliarise yourself with what Dietitians do, where to find your nearest Accredited Practicing Dietitian, and more importantly, how we can help you! Take a look at the Dietitian's Association of Australia website!

But first...let's celebrate Dietitian's Day with a salad...boring??? Not at all!! This one is so delicious, you won't even know that you're eating a salad - I promise!

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Ingredients (makes 4 to 6 serves):

1/4 large japanese pumpkin 3 medium sweet potatoes 2 large beetroots 1 tbsp Olive oil 2 cups of cooked 4Grain Protein Rice (for this recipe I substituted the brown rice with wild rice and buckwheat) 1/2 head of broccoli 4 cups Spinach leaves 2 tbsp Tahini 1/4 cup Almond Milk Juice from 1/2 a lemon 1/2 a tsp Chilli powder 1/2 a tsp Garlic powder

Step 1: Roast veggies for approximately 30-40 minutes in a moderate to high oven with olive oil.

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Step 2: Prepare the 4Grain Protein Rice

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Step 3: Steam broccoli for 2 to 3 minutes or until cooked but still slightly crunchy.

Step 4: Combine the tahini, almond milk, lemon juice, chilli powder and garlic powder in a small glass jar and shake to combine until it forms a creamy sauce consistency.

Step 5: Mix together the spinach leaves and broccoli. Top with grains, roast veggies and tahini sauce. Enjoy!

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The tahini sauce and creamy roasted pumkin is a match made in heaven!

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This provides at least 3 out of the recommended 5 serves of veggies for the day.

It is also gluten free, vegetarian and vegan friendly, and a great choice if you're watching your waistline!

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The high fibre content will keep your insides healthy and regular and help with weight management and blood sugar control. The tahini sauce packs a good dose of calcium and omega-3 fatty acids!

Sold yet? Give it a try this week and let me know how you liked it!

What is your favourite way of having roast veggies?

Moroccan Chicken Salad

There are few things as satisfying as enjoying the taste, smell, and look of your food whilst knowing that it is good for you. It is even better when it is easy and quick to make!

This chicken is so tasty, you'll never want to make it any other way! But there is a bit of cheating involved which cuts prep and cooking time in half and gets the food on the table in less than 15 minutes! Whatch out Jamie!

Ingredients:

2 - 3 small free range chicken breast tenderloins 1 tablespoon Moroccan paste (this is a pre-made paste that you can buy if you're short on time that has whole ingredients, but if you have some time to spare you can make it from scratch using this recipe) 2 cups fresh dark green leaves 1/4 avocado 1 cup cherry tomatoes 1 tablespoon olive oil 1 tablespoon balsamic vinegar

Method: Evenly space the tenderloins between 2 leaves of baking paper or cling wrap. Take a kitchen hammer or the flat end of a wooden spoon and give it a few good whacks to flatten the meat. This greatly reduces the cooking time!

Uncover the meat, make a few small cuts/slits in each tenderloin, and spread the paste evenly onto each side. Cover it with the paper and massage the paste from the outside into the meat on both sides. Heat pan.

Meanwhile, wash the leaves and dice the avocado. Combine the cherry tomatoes, a 1/2 tablespoon of olive oil and 1/2 tablespoon balsamic vinegar. Pour onto an oven tray and bake in very hot oven for 5-10 minutes. When the tomatoes start to blister take them out of the oven, squash them slightly with a potato masher to release their juices. Add the remaining balsamic vinegar. Combine the tomato mixture, salad leaves and avocado in a bowl. Mix well.

Add the remaining olive oil in a pan and grill the chicken on each side for 2-3 minutes or until cooked through. Stack the chicken tenderloins onto the salad mixture and enjoy!

If you're looking for more sustenance, the addition of some 4Grain Protein Rice would be perfect!

What is your favourite way to cook chicken?

Creamy Almond Milkshake

What is better than a milkshake? photo 1

A milkshake that is GOOD for you of course!

My husband has a thing for dairy. He especially LOVES ice cream and milkshakes. Being married to a dietitian though, he doesn't get much approval for it and has to deal with sideways glances from me when he arrives home with a tub of ice cream. It probably has more to do with the fact that now I'll have to exercise self control because I know it is sitting in the freezer waiting for me. So I've had to come up with another plan to satisfy both of our sweet & creamy tooth cravings. And this one does a fine job at that.

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Ingredients:

- 1 tsp chia seeds - 1 tsp cinnamon - 1 tbs vanilla protein powder - optional (I like Sunwarrior vanilla protein powder) - 10 almonds - 1 tsp almond butter - 1/2 a tsp vanilla bean paste - Half a frozen banana - 1 cup almond milk (I like Australia's Own Almond Milk) - Slivered almonds - Agave syrup

Method:

1. Blend together chia seeds, cinnamon, protein powder and almonds to make a powder. 2. Add almond butter, vanilla paste, banana and almond and blend until smooth and creamy. 3. Top with slivered almonds, cinnamon and a dash of agave syrup if you feel the need for some sweetness :)

4Grain Protein Rice

Love your rice but feel like you're not getting as much from it as you'd like?Say hello to 4Grain Protein Rice! Now with more protein, fibre and B-vitamins than ever before!

This staple is colourful, crunchy yet soft, satisfying and exciting! It has a low Glycaemic Index (GI) giving you slow-released energy and stabilised blood sugar levels - perfect for weight management or diabetics! The seeds in this are also really high in protein so it will keep you fuller for longer and help repair your muscles to keep your metabolism sky high. Who wouldn't want this new rice? Even those who are gluten-intolerant can have this as it is 100% gluten free!

This is SUPER easy to make if you have a rice cooker at home. If you don't, it is still very easy. I promise :)

Ingredients: 1 cup brown rice 1 cup quinoa (I used red) 1/2 cup amaranth seed 1/2 cup millet 5 cups water

Don't worry these are not difficult to find! Quinoa and brown rice is widely available in Australian supermarkets these days - look in the healthfood isle. Amaranth and millet will need to be sourced from your local health food store and are very affordable. I want to talk a little bit about these grains and their nutritional value:

Quinoa is a seed that contains all essential amino acids required by the body, therefore a complete protein source! It is not a grain but a seed and when cooked becomes soft with a nutty, satisfying taste. You can read more about it here.

Brown rice is an unmilled, whole natural grain that has only had its outer husk removed. This means that it contains more B-vitamins, magnesium and iron than white rice. It is also a great source of fibre!

Amaranth seed is often called "grain" because is behaves like a grain but is technically a seed. There have been a few studies to show that amaranth may help with high blood pressure and cholesterol levels. This seed is also naturally gluten free and is rich in B-vitamins!

Millet is a traditional food source for many countries including India, Russia, Germany, China and West African countries like The Gambia! This little seed is rich in calcium, iron, potassium, magnesium and zinc. These are all important for healthy bones, skin and energy levels.

Have I convinced you yet? Well maybe the easy method will...

Method: Combine all ingredients in your rice maker and turn it on "cook". It should be ready in about 20 minutes! Voila...it's that easy!

* If you don't have a rice maker, simply add everything in a big pot on high heat until it starts to boil. Turn heat down and simmer for about 20-25 minutes or until cooked.

This 4Grain Protein Rice is PERFECT to add to your food prep for the week! It is something that will keep in the fridge for the whole week and works really well added to salads for lunch or as a foundation for dinner!

This is how I had it for dinner last night...a delicious purple raw kale & brocolinni salad and oven-baked sweet potato with a creamy tahini sauce drizzled over it!

You could even make it into a healthy dessert like this one! Or use it in a salad like this one.

Question: Do you get bored with rice? What else have you tried to make it more nutritious and exciting?

Protein Banana Bites

20130205-124926.jpgIf you are like me you are always looking for new ideas to make snacks exciting, tasty, and healthy. It is important to eat 3 meals per day and 2 to 3 snacks in between depending on your activity level. Including snacks will help you regulate blood sugar levels, reduce cravings for unhealthy foods, and help achieve your recommended daily intake for vitamins and minerals. Choosing the right types of nibbles will keep your hunger levels in check. So when lunch or dinner time creeps up, you make good choices and don't eat until you feel you'll explode. It's a win-win really.

This is my latest favourite to spice up snack time. High in protein (from vegan sprouted brown rice protein powder) to keep your tank full until dinner time. Low in fat. High in taste. 100% satisfying.

20130205-122057.jpg Ingredients: 1 small banana 3/4 of a scoop protein powder (I like Sunwarrior vanilla brown rice protein) 1 egg white 1/2 tsp vanilla paste 1 Tbsp almond milk (or any other milk) 1/2 tsp coconut oil 1 tsp cinnamon 1 Tbsp low fat Greek yoghurt

Method:

Combine protein powder, egg white, vanilla paste and almond milk to form a batter-like consistency. Chop banana into wheels and gently coat the banana with the batter using a spoon. Heat your pan to medium-high and coat the pan with coconut oil. Spoon each banana wheel gently onto the hot pan. Cook 1-2 min on each side or until golden. Combine cinnamon and yoghurt. Serve warm banana bites with cinnamon yoghurt.

**Handy Hint: have these for dessert after dinner , make extra, and save it for your snack the next day (ideal for those who work full-time)! 20130205-123031.jpg These smell AMAZING - it was really hard to resist eating them during the photo shoot.

20130205-123312.jpg This recipe is gluten free and can also be vegan/dairy free if you leave out the yogurt. This is the ideal snack to keep you full and energised until dinner. It is low GI and only 700kJ or 167 calories per serve.

Extra ideas and variations:

- Add cacao powder for a healthy chocolate substitute. - If you don't like banana you can use apple, pears or peaches instead. - Add lemon zest and 1/2 teaspoon lemon juice for an almost-lemon-meringue-pie taste

Maple Peach Brown Rice Pudding

Need new inspiration for breakfast, late-afternoon snack, or dessert? Look no further than here!!! This is quick, healthy and delish.

Fruit is my favourite food on earth. If I could I would have it for breakfast, lunch, and dinner. Although as a dietitian and a foodie, I feel it is my duty to try other foods as well…*sigh*…tough life! But today I didn’t feel any such obligation when I started to think about my afternoon snack.

I let my love of fruit guide me to the way of a Maple Peach Brown Rice Pudding! Even if you don’t love fruit…you will love this!

 

Maple Peach Brown Rice Pudding Ingredients ½ cup cooked brown rice ¼ cup coconut cream* 1 tsp pure vanilla extract 1 peach Maple syrup to taste – I used 1 tsp

Combine all ingredients and ¾ of the peach in a blender and blend until smooth. Serve with remaining peach and a drizzle of maple syrup.

*for low fat version use reduced fat coconut milk/soy/almond/oat milk instead.     

If you feel you want something creamy and luscious on top...I recommend this vegan cream recipe! It's the perfect accompaniment!

This pudding is also great for our vegan friends and those that need a gluten-free, dairy-free, nut-free or soy-free option!

And for those interested in the nutritional info, here it is:

Energy: 974 kJ Fat: 5.3g Carbs: 39.7g Fibre: 3.8g Sugar: 13.9g Protein: 4.1g

Fill in the blank: My favourite food is ________

Maple Peach Brown Rice Pudding

Need new inspiration for breakfast, late-afternoon snack, or dessert? Look no further than here!!! This is quick, healthy and delish.

Fruit is my favourite food on earth. If I could I would have it for breakfast, lunch, and dinner. Although as a dietitian and a foodie, I feel it is my duty to try other foods as well…*sigh*…tough life! But today I didn’t feel any such obligation when I started to think about my afternoon snack.

I let my love of fruit guide me to the way of a Maple Peach Brown Rice Pudding! Even if you don’t love fruit…you will love this!

 

Maple Peach Brown Rice Pudding Ingredients ½ cup cooked brown rice ¼ cup coconut cream* 1 tsp pure vanilla extract 1 peach Maple syrup to taste – I used 1 tsp

Combine all ingredients and ¾ of the peach in a blender and blend until smooth. Serve with remaining peach and a drizzle of maple syrup.

*for low fat version use reduced fat coconut milk/soy/almond/oat milk instead.     

If you feel you want something creamy and luscious on top...I recommend this vegan cream recipe! It's the perfect accompaniment!

This pudding is also great for our vegan friends and those that need a gluten-free, dairy-free, nut-free or soy-free option!

And for those interested in the nutritional info, here it is:

Energy: 974 kJ Fat: 5.3g Carbs: 39.7g Fibre: 3.8g Sugar: 13.9g Protein: 4.1g

Fill in the blank: My favourite food is ________

Quinoa, Chia and Cacao…

I’m sure you’ve seen these words being thrown around in your latest issue of ‘body & soul’ magazine, your local health shop or at the neighbourhood farmer’s market. If you are anything like me, you’re probably a bit sceptical about “new” foods appearing like this, especially if you can’t even get past the first syllable when trying to pronounce it. But are these “superfoods” just a money-making scheme or can it actually benefit your health? Well here is the lowdown: Quinoa is pronounced “keen-wah” and is not a grain but actually a seed.

It is however an excellent substitute for grains as it is easy to cook, naturally gluten-free and high in protein. In fact, it contains all 9 amino acids that are required by the body for building muscle, making it a complete protein source! Who needs protein powder?

It is also a GREAT source of fibre, to help keep those bowels regular and waistline in check. Need more convincing?

Quinoa is a great source of phosphorous, magnesium and iron, especially when you compare it to grains like wheat or barley. These minerals help form healthy bones, strong muscles and take part in biochemical reactions within your body to give you energy that will outlast the energizer bunny!

This little nifty seed will give you an energy boost now, but will also sustain you well into the next 3-4 hours after eating it. Want to know how to incorporate it into your daily diet?

Have a look at this delicious recipe you can try for breakfast, or even as a snack or for dessert. There are ofcourse many other tasty and healthy ways you can have your quinoa, including savoury dishes. But I am on a bit of a sweet tooth wagon right now, and all things sweet, creamy or chocolate-y is attracting my attention on pinterest today!

Stay updated for more posts this week on other superfoods like chia seeds, cacao and your leafy greens!