Tag Archives: protein

Did you Know? About Red Meat and Gestational Diabetes…

27 Feb

Animal vs Plant

Did you know that a recent study reports that eating animal protein increases the risk for gestational diabetes, while eating plant protein lowers it?

Shocking but true! This is now another reason to start eating healthier and wiser… Try adding nuts, seeds, beans, quinoa, brown rice and lentils to your diet, these are all packed with proteins.

Remember… Eat Healthy, Be Happy!

Food of The Week: Quinoa

3 Apr

Quinoa is the only grain that is a complete source of protein, like meat, milk, eggs, soy  or fish. It is the most nutritious of all the grains and has a delicious nutty taste. It was the staple food of the Incas and it’s considered a superfood due to it’s nutritional properties.

Quinoa is rich in calcium, iron and magnesium, high in vitamins B1, B2, B6, E, folate, copper, zinc, potassium and phosphorus.

The nutrients in quinoa are beneficial for pregnant women and nursing mothers. Quinoa also helps reduce risk of cardiovascular disease, diabetes and colon cancer.

Fresh quinoa must be soaked in water for at least 2 hours, to remove compounds known as saponins that give quinoa a bitter taste. I usually soak it for longer to let it sprout.

Quinoa Salad

(Serves 2)

  • 1 cup quinoa
  • 1 1/2 cups of water
  • 1 celery stalk, chopped
  • 1 tomato, cut into cubes
  • 1 avocado, diced
  • 1/2 lemon juice
  • 2 tablespoons olive oil
  • 4 cups arugula
  • Cilantro, mint, salt and pepper

After soaking the quinoa, rinse carefully and add to a pot with the water. Add sea salt or Kombu and then bring to a boil. Reduce the heat to simmer, cover and cook until the liquid is absorbed.

Mix the rest of the ingredients in a bowl, add salt and pepper as desired. When the quinoa is cooked add and mix with the rest of the ingredients, serve and enjoy!

Remember… Eat Healthy, Be Happy!

Did you know?… About Plant Protein

1 Mar

Did you know that plant protein is as good as animal protein?

The big difference is that plant protein has fiber and phytonutrients and animal protein does not.

Amino acids are the building blocks of protein. We are able to produce 11 out of 20 of them, the other 9 have to be obtained from our diets. These amino acids are abundant in:

  • Soybeans
  • Spinach
  • Broccoli
  • Lentils
  • Quinoa
  • Beans
  • Sea Vegetables
Remember plant protein is as good as animal protein but contains no saturated fat and lot’s of fiber that can help you lose the extra weight.
Eat healthy, be happy!

Food of The Week: Brown Rice

6 Feb

Brown rice contrary to white rice contains all the fiber and nutrients. White rice is brown rice that has been processed, the outer bran is removed and with it most of the nutrients.

Brown rice helps control blood sugar. It is high in fiber and antioxidants. Contains vitamins B, K and E, magnesium, iron, calcium, niacin, selenium, manganese, potassium, zinc and protein. It is one of the most balanced foods.

Originally from Asia, now (rice) is the second most consumed grain in the world.

Brown rice is beneficial in diabetics, helps reduce excess fat and cholesterol and it is good for the immune, nervous and digestive systems.

Vegetable Brown Rice

(Serves 4)

  • 1 cup brown rice (soaked for at least 12 hours)
  • 1 carrot, diced
  • 1 bell pepper (red, green, orange or yellow), diced
  • 1 yellow onion, thinly sliced
  • 2 garlic cloves, peeled and minced
  • 2 celery stalks diced
  • 1 broccoli head, cut into small pieces
  • 2 baby bok choy, chopped
  • 1/2 cup tamari sauce
  • 2 tablespoons olive oil
  • 1 tablespoon sesame seed oil

Cook brown rice with 2 cups of water and a pinch of salt. Bring to a boil then reduce heat to simmer, cover and cook until liquid is absorbed.

Add garlic and onion to a large pan with olive oil. Sauté until onion is soft. Add carrot and sauté for 3 minutes. Add pepper, celery, broccoli, cook for another 5 minutes. Then add baby bok choy sauté for 2 minutes. Add rice and tamari sauce cook for 3 minutes and remove from heat. Add sesame seed oil and serve.

Enjoy!