RECIPE – by Hercules Pitsiladis
Preparation: 5 minutes, Cooking: 20 minutes, Total: 25 minutes
- 120g or ½ cup quinoa
- 500ml water
- 200ml coconut milk or coconut water
- Sweetener of choice (optional)
- 1 small apple, grated, including skin
- 1t ground cinnamon
- 1T ground linseeds or LSA mix (linseed, sunflower seeds, and almonds all ground up)
- Extra fruit of choice
- Rinse the quinoa well in cold water till the water runs clear.
- Bring the water to the boil, add the quinoa and cook on high heat for about 10 minutes. The quinoa is cooked when each grain has a translucent ring around it. (Quinoa is cooked similarly to rice). Remove from the heat and drain if the water has not evaporated completely.
- Add the coconut milk, cinnamon, sweetener, and apple. Return to low heat for a few minutes till warmed through (about 3 minutes).
- Sprinkle with linseeds or LSA, any extra fruit of choice and serve warm.
- Yoghurt, blueberries, bananas, maple syrup, cacao, dried figs, walnuts, pecan nuts
We love this recipe because –
- Quinoa is low GI, high in fiber and gluten-free. It is high in protein, vitamins, and minerals. It contains polyphenols including genistein, quercetin, and kaempferol which reduce the risks of cardiovascular disease and the proliferation of cancer cells. Quinoa also contains saponins a bitter-tasting chemical which can be mildly toxic and is sometimes used as an adjunct to chemotherapy. Further studies are required to establish whether quinoa should be a definite part of a cancer prevention diet.
- Almost all fruit and vegetables contain flavonoids. These are powerful anti-oxidant plant nutrients with anti-inflammatory and immune system benefits, associated with cancer, cardiovascular and neurodegenerative disease prevention. Skins and outer areas of fruits and vegetables contain a higher concentration of flavonoids, plus they’re fiber rich, which is good for gut and bowel health.
- LSA is a rich source of protein, keeping blood sugar levels balanced and providing cardiovascular health support. It is also a good source of omega 3, 6, 9 for healthy heart and brain function. LSA contains vitamins A, B, D, E, the minerals calcium, zinc and magnesium all of which boost bone and skin health. Linseeds have a high concentration of lignans (also found in sesame seeds, berries, whole grains, legumes, fruit, and vegetables). Lignans are a type of plant compounds known as polyphenols, which fight oestrogen-driven cancers such as some breast, prostate, brain and colorectal cancers.