Avocado is a super food

By Ms H   Judit Hadnagy

Avocado fruit protects your cardiovascular health, reduces inflammation from arthritis, and rejuvenates your skin and hair.

70% of the total antioxidant content of the fruit is found in the seed.  The conclusion is that the seed of avocado, which is usually thrown away, is more nutritious than the fruit’s flesh. You should start eating avocado seeds and skin.

The health benefits of avocado seeds are the followings:

• ·      Destroys cancer cells; flavonol a phytochemical can reduce the growth of tumor.
• ·      Improves heart health and blood circulation: catechins and procyandins make progress in heart health and blood circulation.
• ·      Good for the digestion: antioxidants and fibre content of the seeds are beneficial for the digestive system.
• ·      Reduces inflammation; antioxidants such as catechins and procyandins have their anti-inflammatory effect  
• ·      Rejuvenates skin; antioxidants in the seed can rebuild collagen and repair cell damaged by free radicals.

The easiest way to get the health benefits of avocado seeds is to add them to a smoothie.  You can cut the separated avocado seed with a sharp knife into small pieces then add to the smoothie.

 

Recipe of a smoothie

1	Avocado flesh
1	Avocado seed cut
1	Avocado skin
1	Beetroot cut
2	Carrots
1	Apple cut
4  tbsp	Full fat Greek yoghurt
	Water up to you taste

Have You Tried Cooking Quinoa?   

by Wendy Polisi

If you have not tried quinoa yet you are really missing out! This tiny ancient seed was once the staple of the Incan diet. It was considered sacred and some people called it the "mother grain". Although it has been around for centuries, only recently has this seed become popular in the western world. Just a few years ago, few people had even heard of quinoa. Now, most grocery stores in major cities stock quinoa on their shelves. At the very least, you can find quinoa at your local natural food market.


Although quinoa is a seed, it is treated like a grain in cooking. In fact, even nutritional experts often make the mistake of calling this seed a grain. Quinoa can be used in many ways. It is so versatile that it works just as well in a warm morning cereal as it does in a stir fry. There are few things better when it heats up than a cold quinoa salad! Quinoa can be used in soups, casseroles and even as a binding for meatballs and meat loaf.

Cooking quinoa is very simple and it takes just half the time of cooking rice. Perhaps the best part of quinoa is its nutritional profile. Regardless of what your health goals are, quinoa can help you achieve them. Experts consider quinoa a superfood. Not only does it provide you with a low calorie source of slow burning carbohydrates, quinoa is also loaded with protein and fiber. A one cup serving has 5 grams of fiber and 8 grams of protein! With only 220 calories, this is clearly a great option if you are trying to shed a few pounds.

Quinoa is a great source of iron, magnesium, phosphorus, and calcium. Just one cup of cooked quinoa has over 30 mg of calcium!

Quinoa is gluten free making it an excellent option for those who have food sensitivities. Those who cannot eat wheat, barley, oats, and corn generally fair quite well with quinoa.

Athletes like quinoa because it is loaded with the amino acids that your body requires to recover from intense exercise. Quinoa has all eight of the essential amino acids that your body needs for health. Unlike other grains, quinoa has lysine, which plays a critical role in the repair of your cells. The amino acid profile is considered on par with that of milk protein. If you haven't tried it yet, you really should try cooking quinoa!

http://goarticles.com/article/Have-You-Tried-Cooking-Quinoa/3052516/

Serving Rice

Wild rice is a nutritious substitute for pasta in gluten -free diet. To cook it in salty water or in stock solution,  the rice and the water ratio: is 1 cup of rice to 2.5 cups of water. The cooking time is 35-40 minutes at low heat. The cooked rice can be mixed with different cooked, steamed, fried, grilled or raw vegetables up to your preferences.

My recommendation:

·      Steamed: broccoli, kale, asparagus, spinach

·      Fried: green pepper, red pepper, aubergine

·      Grilled: mushroom aubergine tomato

·      Baked; sweet potato, butternut squash, mushroom

·      Cooked: sweet potato, butternut squash, beetroot

·      Raw: leafy greens; spinach, radish, tomato, green, red pepper, carrot, onion

To increase the protein content you can add nuts, seeds, roasted or grilled meat or fish, boiled or fried egg.

Serving;

·      With a splash of lemon juice

·      Freshly made salad dressing

·      Yogurt

·      Cream

·      Grated cheese