Cooking Quinoa

Quinoa is among the few delicious foods that you can indulge in on a daily basis without having to feel guilty. Not only is quinoa extra tasty, it is also nutrient-rich. It is even more nutritious than most grains and cereals, so there is no reason your palate won't love it.

Easy Quinoa Recipes

Quinoa grains can be cooked and eaten by itself. Simply wash it thoroughly to remove the bitter coating, cook it in water, and voila! you have your very own, easy-to-make yummy and delicious treat!

But of course, if you were going to eat quinoa every day , you'd probably want to have it in different varieties, flavours and recipes. So, to help you out, here's a list of easy quinoa recipe ideas that you can try in your own kitchen – from breakfast til dinner.

Quinoa Breakfast Recipes

What better way to start your day than with a nutrient-rich breakfast? Quinoa is the perfect choice for this – and you don't even have to eat it plain. Just like this one, you can try it with cinnamon, maple syrup, milk and nuts.

Or why not try some Quinoa Pancakes with Blueberries to further boost its nutritional benefits? Quinoa pancakes topped with vegetables aren't so bad either.

Quinoa Salad Recipes

Perhaps, if breakfast is reserved for another dish or a different type of food in your diet, then you would want to go for a quinoa salad. For instance, the Vegetable Rainbow Salad, which consists of numerous veggies of various colours (hence the name 'rainbow'), and includes black quinoa.

You can also mix it up with mostly green veggies, flavouring your dish with lemon juice and topping it with avocado to achieve a tasty quinoa salad.

Speaking of avocados, you could also toss them in a salad bowl together with quinoa, black beans, corn, tomatoes and cherries.

If Levantine cuisine tickles your palate, you can recreate one of their salads by replacing bulgur (a cereal commonly used in their cuisine) with quinoa, and turn it into Quinoa Tabouleh.

Or you can also spice up your tabouleh with paprika and chicken.And while you're at it, why not set a day for some Mediterranean Quinoa Salad? You'll love the yummy blend of onions, lemon, olives and succulent tomatoes.

Quinoa stuffed peppers are also a must-try. You can make use of vegetable broth for cooking the quinoa, before baking the stuffed bell peppers in the oven.

You can also grab some quinoa pasta from the grocery (just great for a gluten-free dinner!), add some tomatoes, spinach, season and flavour, then top with cheese and voila! You can now enjoy your Quinoa Pasta with Spinach and Tomatoes. You can also give it a twist by adding artichoke hearts. And who says you can't make burgers with quinoa? Quinoa is actually great for making Greek-style burgers. With pita, yoghurt, lemon, egg and seasonings, you're all good to go.

Quinoa burger patties are quite easy to make, after all. Just cook the quinoa in water, then you can mix it with egg, oats, cheese, pecans and other ingredients before baking.

Quinoa Fried Rice

You can substitute rice with quinoa and fry it with vegetables, such as carrots, bell peppers, corn and anything else you like, to cook your delicious Quinoa Fried Rice. Or instead of removing rice from the dish, you can just add in the quinoa for a Vegetarian Quinoa Fried Rice.  

Pastries

Having a creamy, savoury taste, quinoa is an excellent ingredient for making treats.

Use raisins, ground flax, pumpkin pie spice, applesauce and vanilla extract to bake Quinoa Muffins – a great addition for your afternoon tea!

If you want to experiment some more, you can also come up with your own style of Banana Quinoa Muffins using real bananas and cocoa roast almonds.

Quinoa cookies will be a lovely treat for the kids. Bake using peanut butter or chocolate chunks.

Quinoa Dessert Recipes

Sweeten your meal time with mouth-watering gluten-free desserts by making a Chocolate Quinoa Cake,homemade Vanilla Cardamon Quinoa Pudding, or Popped Quinoa Dessert Bars.

Where to Get Your Supply of Chia Seeds

Back in the day, chia pets were grown in terracotta figurines and given as novelty and gift items. And even though you'd still see those green pets today (mostly during holidays), chia seeds have become more of a regular companion to health enthusiasts. People who are looking for ways to add something nutritious to their diet and maintain a healthy lifestyle found numerous benefits from consuming chia seeds.

Chia seeds are edible seeds harvested from the Salvia hispanica plant. Once it absorbs water, a gel-like substance forms around the seed. It can be eaten whole or ground. Chia seeds have been known to be a great source of fibre, omega-3 fatty acids, calcium, vitamin C, zinc, protein and other essential nutrients.

Chia Seeds Health Benefits

Consumption of chia seeds have been linked to:

●       Higher levels of alpha-linoleic acid (ALA) and eicosapentaenoic acid, which can fight joint pains and inflammation

●       Balanced blood sugar levels

●       Increased endurance during prolonged periods of workout and training (when combined with energy drinks)

●       Hydration of the body as the chia seeds form a gelatinous substance when water is absorbed, improving water holding capacity.

In the commercial industry, chia seeds have been used as animal feeds, and added to food products as a stabiliser and to improve absorption capacity. Chia seed health supplements can also be taken as a powerful source of fibre, whilst chia seed oil can be used as a topical treatment for certain skin diseases.

Where to Buy Chia Seeds

Chia seeds are now widely cultivated in various parts of the world, including Australia. They are mostly available at local supermarkets and health food stores. When shopping for groceries, you might want to check the organic produce section for supplies of chia seeds. Also, if the area you live in holds a farmer's market or weekend markets, you might find some chia seeds at one of the organic stalls. Alternatively, you can order chia seeds online, but find out if deliveries are made in your area.

Can You Plant Chia Seeds?

If you want your own source of chia seeds, you can plant them right in your backyard. That sounds really convenient, especially when you want a sufficient supply of chia seeds for regular use.

Watch Growing Chia Seeds

In case you don't have a large space for a garden, you can use pots to grow the chia seeds indoors (again, remember the chia pets?). You can also try organic farming to get the best produce, and even use the leaves to make your chia tea.

How to Grow Chia Seeds

Osteoporosis Prevention

Osteoporosis is the loss and weakening of the bone, a condition most common among older adults, especially women. As the bones become abnormally thin and the bone density decreases, there is an increased risk of fractures.

Osteoporosis Risk Factors

As we get older, our bone's remodelling process slows down. That means, the breaking down of old bones happens faster than the rebuilding of new ones. Because of this, we are all at risk of having osteoporosis as we age. However, this risk is higher for:

• Postmenopausal women because of reduced oestrogen levels, a hormone essential in maintaining bone mass;
• Asians and Caucasians;
• People whose family has a history of osteoporosis;
• People who smoke or consume excessive alcohol;
• Those who lack calcium and vitamin D; and
• Those with a smaller body frame as they have smaller bones, making them vulnerable to the effects of bone loss

How Can I Prevent Osteoporosis?

Whether or not you are at risk of bone loss, there are ways to prevent osteoporosis early on in life. If you have children, start these preventive methods as early as during their childhood and adolescent years.

Meet your daily calcium needs

Most of the calcium in our bodies – in fact, 99% - are found in our bones and teeth. Our bodies use calcium every day. If we don't have enough, calcium is taken from our bones, which can make it thinner over time. That's why it is important to replace the lost calcium.

1000 mg of daily calcium is necessary for women 50 years old and younger, and men 70 years old and younger. For women above 50 and men above 70, the recommended daily intake is 1200 mg. This is the amount from the combination of food and supplement intake. Here are some great calcium sources and their estimated amount of calcium:

Source and serving	Amount of Calcium per Serving
Dark leafy green vegetables (1/2 cup, cooked)	50 mg to 135 mg
Skim milk, whole milk, soy milk (240 ml)	300 mg
Yoghurt (170 g)	250 mg
Cheese (28 g)	195 mg to 335 mg
Canned sardines with bones (85 g)	325 mg
Ice cream (227 g)	85 mg
Whole oranges	55 mg
Fortified milk, soy milk, rice milk, fruit juices (227 g)	300 mg
Baked or canned beans (113 g)	160 mg

*Includes data from Harvard

 
Get more vitamin D

Many of us don't know or simply underestimate the importance of vitamin D, but Vitamin D is actually essential in the absorption of calcium in our bodies. It is a necessity for building strong bones in children, and maintaining bone density in adults. About 400-800 international units is the recommended daily intake for men and women who are younger than 50 years old, and 800-1000 international units for people over 50.

The best source of vitamin D is sunlight, as our skin produces vitamin D through exposure to ultra-violet rays. Exposure to sunlight, however, can be limited depending on the location and season, as well as the use of sun protection when outdoors. Staying under the sun for a few minutes daily will give you adequate amounts of vitamin D.

Vitamin D is also found in fortified foods, mostly integrated in products that are also rich in calcium (i.e., milk and cereals). If you are unable to get enough vitamin D from sunlight and food intake, supplements are your best option. Vitamin D supplements are usually available as capsules, chewable tablets or liquid, which you can take once to several times a day.

Eat for your bone health

Apart from calcium and vitamin D, there are also other important minerals and nutrients the body needs for bone growth, or to maintain or improve bone health. Some of the nutrients you will need are potassium (bananas, tomatoes, prunes, orange juice), vitamin K (spinach, kale, turnip greens), vitamin C (grapefruits, oranges, pineapples, red peppers), and magnesium (spinach, artichokes, raisins, potatoes).

Exercise for stronger bones

You can help build strong bones by keeping an active lifestyle and incorporating exercise into your fitness plan. Weight-bearing exercise are the most useful for improving bone density. This includes running, walking, jogging, dancing and aerobics. Strength training, on the other hand, improves balance and flexibility, which can help avoid fractures later on. For this, you can try weightlifting, push-ups, and other resistance exercises.

Modify your lifestyle

Caffeine, alcohol and salt intake, as well as smoking, can affect your bone health. Changing your lifestyle and habits can help avoid poor nutrition, and even reduce the risk of falling, which can result in fractures.

Know your medical options

If you are at higher risk for osteoporosis, you can talk to your doctor about your medical options. Women who are at their menopausal stage can opt for oestrogen therapy to increase their oestrogen levels. There are also medications that can slow down the breakdown and resorption of bones, such as bisphosphonates.