A super healthy dish with the leafy greens that you need for an iron and vitamin K boost! đ
Nutrition:
Quinoa is a grain that has become particularly popular along with millet, oats, buckwheat and amaranth, due to its health benefits and its nutritional profile. Unlike wheat or rice, quinoa is a complete protein that contains all the nine essential amino acids. It is also naturally gluten-free and easy to digest. There are more than 120 varieties of quinoa, each of them providing essential nutrients such as thiamine (vitamin B1), manganese, phosphorus, magnesium and folate. It is stated that quinoa benefits high-risk group consumers such as diabetic patients, children, the elderly, people with lactose intolerance and people with anemia. It is important to know that one serving of quinoa (around 40 g) meets an important part of your daily recommendations for essential nutrients and health improving compounds. The only drawback of this grain is the fact that it contains anti-nutritional factors including saponins, phytic acid and protease inhibitors that could cause negative effects to the nutritional, sensory and quality aspects of quinoa. The most significant anti-nutritional factors are the saponins, as they are present in big quantities and impart a bitter taste. However, they are easily removed through mechanical abrasion. Sometimes, saponins are not completely removed because, although they give the plant a bad taste, they are responsible for many benefits including antifungal, antiviral, anticancer, diuretic and anti-inflammatory properties.
What You Need:
90 g of quinoa
85 g of broccoli
1 tsp of olive oil
80 g of spinach
A pinch of salt
1 garlic clove
Allergens: None
Health Claims: The recipe is a source of: potassium, chloride, magnesium, iron, copper
The recipe is high in: vitamin K, folate, manganese
Method:
1. Cook your quinoa in boiled water until it cooks
2. In a frying pan, pour the olive oil, add the broccoli and the stock cube
3. Cover with a lid and wait until the broccoli is cooked
4. Blend the broccoli until it becomes a smooth substance
5. In the same pan, pour your cooked quinoa with the broccoli sauce and then your spinach for an extra iron boost ;)
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