Quinoa is the only ‘q’ word that springs to mind, so I’m going to cover both ‘q’ and ‘r’ today.
Quinoa (pronounced keen-o-ah) is the seed of a leafy plant distantly related to spinach and native to South America. It’s an excellent source of protein and a variety of B vitamins including B6 (required by us all in the formation of red blood cells, and by women in the metabolism of oestrogen). Quinoa is also a good source of a variety of minerals including magnesium (required by nerves) and zinc (for hormone production and fighting illness). Quinoa can be used instead of rice - it’s cooked the same way, but has a fluffier texture.
Rice can be bought in various shapes and forms. The most popular in the UK is white rice, although you can also buy brown rice, red rice and wild rice. Each kind is a good source of carbohydrates and protein, as well as a variety of minerals and vitamins. White rice is most popular because it cooks quickly and has a fluffy texture, but it doesn’t provide the same health benefits as brown rice, which is simply white rice that hasn’t had the bran covering removed! The bran covering is an excellent source of fibre (good for the heart and digestive system) and it slows down the absorption of carbohydrates, therefore taming the blood sugar rollercoaster that many people suffer every day.
Raspberries are a good detox fruit. They help to remove mucus, phlegm and toxins from the body as well as assist in maintaining a healthy reproductive system. Packed with a variety of vitamins and minerals, raspberries are a really healthy addition to smoothies or sprinkled on your breakfast cereals.
Raisins are a good source of two vital minerals: iron (needed in the formation of blood) and potassium (for the transmission of nerve impulses and muscle contraction). Like raspberries, raisins are a really healthy addition to your breakfast cereals or as a snack in their own right.
Rosemary is a lovely addition to meat dishes and roast potatoes. It helps to relax the muscles, including the muscles of the digestive tract and uterus - therefore soothing digestive upsets and reliving menstrual cramps. Rosemary is a source of calcium and iron.
Here’s my recipe for Orange-Scented Rice….
70g Quinoa
70g Round Grain Rice
225ml Apple Juice
500ml Oat Milk
1 Vanilla Pod, Split
100g Maple Sugar
Sprig of Rosemary to garnish
Handful of fresh raspberries and raisins
Place the rice and quinoa in a pan with the apple juice and bring to the boil. Simmer for approximately 10 minutes, stirring occasionally and until the juice has been absorbed. Gradually stir in the milk, add the vanilla pod and simmer for a further 30 minutes, stirring frequently until the milk has been absorbed and the rice is very tender. Remove from the heat and then remove the vanilla pod and add the maple sugar. Cover and set aside at room temperature to cool. Serve with a handful of raisins and raspberries and garnish with a sprig of rosemary. Serves 6.
For more information about Nutrichef, call 0845 366 9900