FOOD AS MEDICINE

heart healthy foods

HOW DOES HEALTHY FOOD INFLUENCE THE BODY?

Have you ever thought of your food as medicine?

Eating nutritious foods directly affects your immune system

Chris Sheldon

Hippocrates

Nutritious food, with all its essential nutrients, builds a strong immune system. These essential nutrients, in a well-balanced diet of healthy food choices, can even support those who have a compromised immune system or weak immune system.  So, a healthy balanced diet may prevent and treat chronic diseases.

Hippocrates coined the phrase “Food as Medicine” in his renowned quote… “Let Food be thy Medicine and Medicine thy Food” *

Paying close attention to what you eat, how and when you eat, can form the basis for your overall health and wellbeing.

Nutritional habits, or the lack thereof, may very well determine whether you may or may not have a lower chance of acquiring chronic diseases.

It’s a powerful thought.

Viewing food as medicine, as a preventative for treating chronic diseases, is a different paradigm from many people’s conventional way of thought and thinking.

Food is a powerful natural medicine that can not only prevent illnesses, heal, and nourish the body for peak performance… it may also be able to reverse or slow down some chronic diseases.

There are three different paradigms for thinking about nutritious food

1          Food is source of pleasure… savouring the flavours and textures of food

2          Food is fuel for the body… necessary to stave off hunger

3          Food is a means of keeping healthy. Nutritious food can be like medicine, keeping the body healthy.

Eating lots of healthy food is lifestyle medicine… based on a healthy diet.  Eating a healthy balanced diet not only nourishes the body but protects and prevents disease.

Food is a natural medicine to the body because nutritious food is high in the essential nutrients and vitamins that boost immune system function.  Herbal medicine is actually plant-based food that blurs the boundary between food and medicine.


10 RULES FOR TREATING FOOD AS MEDICINE

1          Consider plant-based food as medicine.

The Mediterranean diet is recommended by many health professionals as a healthy diet to follow as it constitutes a heart-healthy diet. This plant-based diet can greatly reduce the incidence of heart attacks and can even be seen as a heart disease prevention diet.

A Mediterranean diet is based on eating lots of whole natural healthy foods such as grains, fruits and vegetables, oily fish and extra virgin olive oil, with a small handful of nuts and wine – in moderation.  It encompasses many nutritious food choices and thus becomes natural medicine for the body.

The Mediterranean diet promotes healthy habits.  It’s not only an evidence-based, heart-healthy diet, but can greatly aid in disease prevention and ending chronic diseases.

2          EAT HEALTHY FOOD.

…rather than relying on dietary supplements

For many years people around the world have ignored the importance of eating natural plant-based healthy food in their diet and some have reached for supplements to support their overall health care.

The pharmaceutical industries are very heavily invested in selling supplements. But Natural Medicine treats food as medicine and avoids the need for dietary supplements.

A healthy diet is eating a variety of healthy food from all the food groups. By simply treating food as medicine, it should reduce the need for taking supplements. Where possible, seek out fresh food markets where fresh, healthy food is brought straight from the farm.  

Purchasing oily fish from the fish monger, whole grain breads from the market bakery, with grass fed meat and locally made cheese and yoghurts, plus eating lots of plant-based fruits and vegetables, makes for a healthy diet.  Therefore, purposely making healthy eating food choices can play an important role in disease prevention and, in particular, preventing heart disease.

Food is natural medicine and an alternative medicine for health care, as against relying on supplements to boost your immune system.  Plant-based oils from olive oil, avocados, nuts and seeds and the fats from fish, mostly omega-3 fatty acids, provide important anti-inflammatory benefits.

Healthy fat foods help to support the immune system, due to their important essential nutrients and the essential minerals in foods.

Supplements should only be used as a back up to a good diet…. not as a replacement for eating healthy and nutritious food.  However, many health professionals will consider herbal medicine, taking a more holistic medicine approach.  This means recommending a balanced diet of nutritious food as medicine, to assist in a person’s health care.

By regularly eating fresh fruits and vegetables direct from local markets, you are not only supporting your local farms and food markets, but you are enhancing your own health care at the same time.

3          View healthy food as lifestyle medicine.

Natural medicine can not only heal and protect but prevent and treat many diseases brought on by having an unhealthy diet. The well-known saying “an apple a day keeps the doctor away” was coined because an apple is, when eaten with the skin on, a natural medicine with health benefits that support and strengthen the immune system.  

When looking for healthy foods to eat throughout the day, apples always make an excellent choice when it comes to healthy snacks. An apple is not only a nutritious healthy food to eat on a daily basis, but a good source of vitamins, carbs and is also full of soluble fiber and water.

Eating healthy food such as apples on a regular basis may play an important role in helping to lower the risk of high blood pressure and cholesterol levels plus prevent the onset of stroke, heart disease and diabetes.  

Eat an apple a day

A balanced diet should always include fruits and vegetables, especially when it includes the humble apple as they will give a weak immune system a boost.

Read America’s Number 1 Best Selling Guide to Natural Remedies

4          EAT SLOWLY AND MINDFULLY

MAKE HEALTHY FOOD CHOICES

Mindful eating is paying close attention to what you eat, how and when you eat.  Specific foods can directly impact your health.  Healthy food fuels the body, giving it energy and sustainability, as well as helping to detoxify the body.

Eating a healthy diet supports the immune system and the nervous system, while aiding digestion and regulating blood pressure, helping it to function properly.

We all need to be more mindful of making healthy food choices.  It’s important not to choose the convenience of fast food, unhealthy breakfast cereals, high in salt, sugar, and highly processed foods.  We should choose heart-healthy foods.  Avoid processed foods and refined products as they often have high levels of salt, sugar, and other additives.

Replace processed foods with whole grain healthy foods such as wholemeal bread, quinoa, oats, and beans… to sustain you throughout the day.

5          AVOID EATING WHEN STRESSED

Try to avoid eating when stressed as stress can greatly impact the nervous system.

Increased stress levels put a strain on the digestive system, as well as affecting your mood swings, alertness, and energy levels. Therefore, avoid eating when stressed, especially highly processed foods as these foods compound your stress levels.

Seeing food as medicine enables you to make good food choices. Healthy food is natural medicine for the body.  Nutrient rich foods help the body heal and repair itself, improving health and wellbeing.

Eating a well-balanced diet (including healthy breakfast foods to start the day), followed by healthy snacks, including several servings of fruits and vegetables throughout the day, is a healthy eating plan for when feeling stressed.

Read how to Transform Your Diet

6          HEALTHY FOOD NOURISHES AND PROTECTS THE IMMUNE SYSTEM

Nutritious food nourishes and protects the immune system. Research has shown that certain unhealthy dietary habits can adversely affect your health and you are more susceptible to chronic diseases.

The essential nutrients in healthy food give a protective layer at the same time as nourishing, supporting, and strengthening the body’s immune system, helping the body to function properly.  These supportive qualities are reasons to regard food as medicine.

Discover a research-based guide to healthy eating with easy-to-follow menu plans

7          HEALTHY FOOD IS LIFESTYLE MEDICINE

…for a Healthy Heart

Defend yourself against the possibility of acquiring some chronic diseases by recognising the importance of food and its effects on your health. Diet and health go hand in hand. Eating healthy foods gives the body a defence against the onset of disease.  Good eating is a lifestyle medicine choice.  Making good plant-based food choices may protect the body against many diseases.  Eating a variety of plant-based fruits and vegetables, rich in the essential nutrients and minerals in foods, increases antioxidant levels that help support the immune system.

Heart-healthy foods such as healthy fat foods like avocados, extra virgin olive oil, oily fish and almonds, cashews and walnuts are excellent healthy options for a more balanced diet for heart health.  Choosing a heart-healthy diet decreases the chances of heart attacks as it helps to lower cholesterol levels and inflammation associated with cardiovascular diseases.

Other important heart healthy foods include cocoa in dark chocolate in moderation) and whole grains such as quinoa, oatmeal, and brown rice.  Spinach, sweet potatoes, carrots, oranges, broccoli, and red peppers are all rich in vitamins and minerals essential to support a healthy diet.

Many health professionals recommend following a more Mediterranean diet plan as it has all the elements of a healthy diet. It is also using food as medicine to sustain a life of health and wellbeing.

How does the Mediterranean diet benefit heart health?

The Mediterranean diet is regarded as a heart-healthy diet that is natural medicine that not only improves and supports the immune system, but possesses health benefits for longevity.

The Mediterranean diet is regularly eating a variety of healthy foods. It’s a healthy diet that is conducive to healthy eating habits that have been followed by those living around the Mediterranean region over many centuries.  Studies have shown that those who have long lived in the Mediterranean region and enjoyed its healthy food benefits, have experienced longevity, health and wellbeing, and enjoy a far lower risk of heart disease.

Therefore, it’s important to eat plenty of nutritious foods, along with healthy fat foods. It’s also essential to include whole natural grains, fish, nuts, lots of fruits and vegetables, extra virgin olive oil, olives, along with cheese and moderate amounts of wine.

A Mediterranean Diet

8          MAKE FOOD A LIFESTYLE MEDICINE CHOICE

Choose healthy foods as medicine, based around a balanced diet full of nutritious foods. Such foods include healthy fat foods, lots of plant-based, fiber rich foods and lots of fruits and vegetables. These are all seen as natural medicine that strengthens the immune system.

Making these healthy food choices should not be viewed as replacement or alternative medicine, but as supporting the immune system to nourish and protect.  

Regarding food as medicine is a way of seeing food as a support to medicine.  It is not an antidote to chronic disease but making good food choices to strengthen and support the immune system can help improve it.  Changing to being more conscious of following a more healthy diet, with lots of healthy food meals along with healthy snacks can improve your health dramatically… at the same time as protecting against disease.

9          WE ARE ALL UNIQUE

When a diet is deficient in the essential nutrients, vitamins D and C and many of the minerals in food, the risks of certain chronic diseases are heightened.  Supermarkets are often full of attractive highly processed foods, stripped of goodness and replaced with processed fats, sugar and salt.  These foods need to be avoided. A diet which is high in refined foods and/or high in sugary additives helps to contribute to diabetes, obesity, heart disease and cancer.

Because we are all unique, we all have our different requirements.  Some may have a genetic disposition to developing chronic disease, or require certain medication to overcome, stress, depression, or other conditions.  Temptations towards certain unhealthy foods such as processed foods, high sugar and high-fat foods place some people at a disadvantage.

The bottom line is to look after your own health care by eating lots of nutritious foods because they constitute natural medicine that boosts the immune system.

10        ADOPT A HOLISTIC MEDICINE APPROACH

Lifestyle changes to promote wellness

Seeing food as medicine can play an important role in improving, strengthening, and supporting the immune system, when you follow a healthy eating regime.

Viewing food as medicine means you have a natural medicine at your disposal, medicine that focusses on the whole person… the body, mind, spirit, and the emotions. Having a well-balanced diet, including lots of healthy fresh food, is a great starting point in looking after your own health care.

*Read more about Hippocrates’ “Food as Medicine” quote

A good starting point to achieving innate immunity is to regard food as medicine to strive for wellness of mind, body, and spirit.

Recipes for Healthy Food


Read more Best Nutrition Tips

Benefits of Eating Mushrooms

Benefits of Eating Mushrooms

Health Benefits of Mushrooms

The humble mushroom has long been grown for cooking and in recent times used to add flavour to a variety of cuisine dishes.  

Mushrooms are widely used by chefs to add flavour and depth to meals. Chefs recognise its flavoursome qualities, and it is regarded as an essential element, enhancing many and varied cuisine dishes.

There are millions of mushrooms produced around the world.   There are thousands of edible mushrooms, but only about 100 are cultivated commercially.  Mushrooms are basically a fungus and are mostly grown in the dark.

The Benefits of Eating Mushrooms

1          Antioxidant Benefits

Mushrooms help protect against free radicals that may invade the body and cause harm, such as cancer and heart disease.

Mushrooms have heart health benefits as they are low in calories, fat, and cholesterol, making them an excellent red meat substitute in many salads and pasta dishes. They are a good source of minerals, as well as fibre and vitamins.

2          Benefits to the Immune System

We would all like to strengthen our immune system, especially since the threat of Covid-19 infection now exists around the world.  There are many products that promise to boost the immune system.

There are millions of people with autoimmune diseases or inflammatory diseases and allergies. And there are also many people whose immune systems may be a bit too active.  But having an overactive immune system is not all bad. Your immune system maybe in overdrive and attacking all sorts of things such as tree pollen, but that heightened state of alert may also cause some budding tumours in the body.

Therefore, we want to boost the parts of the immune system that fight infection whilst downgrading the parts that may cause inflammation… and mushrooms might just fit the bill.   Making mushrooms a part of your regular diet has been shown to not only boost the immune system, but mushrooms can also reduce inflammation.

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This video explains how mushrooms can boost immunity while reducing inflammation...


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More benefits of eating mushrooms



How to Read Nutrition Facts Labels

How to Read Nutrition Facts Labels

Reading Nutrition Labels on Food Packages

You can find nutrition information on the labels of food containers. This is important dietary information when selecting foods to cook for a well-balanced meal. It is particularly necessary, when planning a diet for diabetics, growing children, elderly people, and those on a paleo diet or a keto diet plan, to have the correct calorie intake.

When eating out at fast food restaurants, it’s also important to look, for example, at the McDonalds nutrition facts or KFC nutrition information. This will help to ensure that you do not exceed the recommended daily intake of sugar, fats and calories.

Reading food labels can be scary… and confusing.

Here are ten tips to help you…

10 Tips for Reading a Food Label

Tip #1 Our food is fuel for the body.

The body burns food as you go about your day.

Tip#2   Food provides energy for your daily activies. 

The more active you are, the more calories you burn.

Tip #3 Know how much is in one serving.

To know how much energy food contains, you must know the serving size. This can be determined using a measuring cup.

Tip #4 The calories listed are per serving.

The calorie listing is important because it tells you how much energy you get from one serving of food.

Since the calories listed on the label are per serving, if you have multiple servings you have to multiply the number of calories by the number of servings.

This will give you the total calories that you have eaten. For example, 232 calories times 10 servings equals 2320 which is the total calories eaten.

There are three types of foods that provide energy… fats, carbohydrates and protein. If you add all these ingredients together you can calculate the total calories.

Tip #5 Know the type of calories that you are eating.

Tip #6 How fatty is your fuel?

Fats are the most concentrated foods which means that a large number of calories are present in a small amount of fat. Make sure you eat healthy fats like fish and nuts.

But remember a very little bit of fat burns for a long time and contains lots of energy.

Tip #7 Sugar is too sweet.

Carbohydrates are foods that are broken down by the body. If you are running a race that requires a lot of energy then carbohydrates are a good choice. However, if not burned right away, carbohydrates are stored almost immediately.

Excess carbohydrates have been tied to many health problems.

Tip #8 Premium-fuel food for the body has a lot of protein.

Protein is the third and final ingredient in food that provides us with calories. Protein provides good energy levels, keeps your weight steady and helps the body to repair itself.

Tip#9   Food ingredients should not be in a foreign language!

Ingredients are listed at the bottom of the food label. Chances are if you cannot pronounce the ingredients they are not good for you.

Tip #10 Foods with too many ingredients will clog your body’s engine.

So many people choose what they eat on what they crave, what they want to eat or what tastes good.

You can make better choices about what you are eating so that you can maintain a healthy lifestyle.

Choosing foods with fewer ingredients that are less processed (and that you can pronounce), is a good way to insure good health and a long life.


The first thing you should look at is the ingredient list.

Watch this video to learn why…

Learn more about Nutrition Facts

Discover more about Reading Nutrition Labels on Food Packages


The Health Benefits of Lemons

immune system booster foods

Lemons are one of the healthiest fruits to eat, possessing many health benefits, especially for the immune system. A lemon is small in size but represents a powerhouse of essential vitamins and minerals. Lemons are extremely rich in nutrition, vitamin C and are full of antioxidants.

What are the Health Benefits of Lemon?

Lemon juice is an immune boosting food with natural antioxidant benefits, rich in vitamin C and nutritious.

1. Lemon juice aids digestion

Lemon juice helps wake up the digestive system and is a great substitute for coffee or tea. It is not only a delicious drink but an immune system support. It helps protect the cells from damaging free radicals. It can aid digestion and ease tummy upsets, as well as improving overall mood, wellbeing and health, as it strengthens immune system function.

For an immune system boost, try taking a hot water and lemon drink as it will not only have soothing immune system benefits but will greatly improve digestion, helping you to stay hydrated.

2. Lemons fight against colds, flu and viruses

Lemon juice is rich in Vitamin C, as are a lot of other citrus fruits.

Lemon juice will help strengthen, cleanse and invigorate your body, giving it an enhanced boost of Vitamin C.

It is recommended for those with a weak immune system, or an immune deficiency, to increase their intake of citrus fruits daily, to give their health a boost. This will protect the cells, helping to fight off coughs, colds and flu-type symptoms. Lemon juice can also ease and loosen chest congestion, thereby by easing breathing difficulties.

Lemon makes it easier for breathing pathways to function normally, putting less strain on the heart and lungs (opening up the breathing pathways). A squeeze of lemon juice over a freshly tossed nutrient-based salad, along with a lightly grilled piece of fish, is an excellent way to strengthen and boost your immune system.

3. Lemon Juice helps fight bacterial infections

Lemon juice’s natural antibacterial properties help fight against bacterial infections, as well as preventing further damage due to throat infections. Lemon juice also has benefits for urinary tract infection, because of its natural diuretic properties. It is important to eat well and add lemon juice to your daily diet as you will have a better chance of fighting off infections, due to the beneficial bacterial properties of lemons.

4. Lemons help to lose excess weight.

Adding lemon juice to your diet every morning, in a drink of water, will improve your overall diet. Lemon juice puts balance back into your diet, as it helps remove excess weight, and cleanses and removes unwanted waste more easily. Lemon will help reduce water retention as it is a natural diuretic that helps fight against bloating and fluid retention.

To maintain weight and put your diet in balance, use lemon juice as a delicious refreshing drink, or on a salad. It can improve your overall diet, while strengthening your immune system.

5. Lemons aid liver function

A healthy liver is a very important organ, vital for a healthy immune system. Lemon juice has natural stimulant benefits for optimum health and liver function. The natural antioxidants in lemon juice help protect against liver damage by improving the breakdown of fatty foods, while lowering blood sugar and cholesterol levels.

Lemon juice has many natural health benefits including helping to cleanse and detox the body, by improving liver function.

Lemon juice not only cleanses but detoxifies the liver, protecting it against damage… helping to build a strong immune system. Lemon juice stimulates liver and bile function enabling fat soluble toxins to be flushed out, helping maintain the liver in good health.

It is recommended to avoid high consumption of fatty foods, alcohol and cocktail drinks, as these cause strain on liver function and have the potential to damage or weaken an already low immune system. Instead, mix your own delicious drinks with lemon juice, combined with your favourite immune-boosting healthy foods.

Vitamin C Foods

6. Lemons freshen your breath

Lemon juice is a refreshing drink as well a natural mouth wash. It freshens the breath, washing away bacteria and germs. Due to the bacterial properties in lemon juice, it also freshens chopping boards after cutting cheese, garlic, onions or other strong flavoured foods. Simply wiping down with lemon juice on safe surfaces after use will remove strong food odours.

7. Lemons can reduce the incidence of kidney stones

It has been found that drinking 1/2 a cup of fresh lemon juice, diluted in a glass of water each day, is more likely to reduce the recurrence of kidney stones. Drinking lemon juice, along with adequate daily water, can help flush the kidneys. Lemon juice helps block the formation of kidney stones because of the citrate content.  

8. Lemons can improve the appearance of your skin

Lastly, lemon’s antiseptic properties, along with the antioxidant benefits of vitamin C, help the exfoliation of dead cells, as it’s a natural skin astringent that promotes a tightened, smoother-toned skin. Your skin should feel softer, fresher and clean and your hair will look shinier.

Lemons are not only one of the best immune boosting foods, but a wonderful source of vitamin C, potassium and magnesium, all of which play an important role in improving the condition and appearance of your hair, nails and most importantly your skin.

Starting every day with a squeeze of lemon in a glass of water enhances the immune system, allowing the body to wake up the digestive system so that unwanted toxins can be flushed through. This not only increases your body’s energy levels but allows you to feel more hydrated, fresh and revived.


Drink Lemon Water in the Morning

Lemon juice is one of the best immune boosting foods. It can be freshly squeezed over a salad or into a glass of water first thing in the morning… this will decrease acidity in the body. To boost your immune system, especially during the colder months, drinking a glass of warm water first thing in the morning, with a squeeze of fresh lemon juice (and perhaps a dash of honey) will greatly enhance the immune system. Lemons are one of the healthiest fruits that you can add to your diet every day to provide a health boost.

When lemon juice is added to a diet on a regular basis it has huge benefits to health and the immune system.

Citrus Squeezer

Whether they are used whole, grated for their peel, crushed, juiced or squeezed over a healthy salad, or used in deserts, lemons pack a powerful punch when it comes to maintaining health and controlling a well-balanced immune system.


There are many other immune system booster foods widely available today… Click here….


How lemons benefit your health

Health Benefits of Quinoa

recipes for quinoa

WHAT IS QUINOA?

Quinoa is, without doubt, one of the healthiest foods on the planet.  It is an ancient grain from the Andes mountains in South America.

Traditionally, quinoa was an important grain crop, grown extensively throughout the Peruvian Andes region for many centuries, as it was a staple healthy food for their indigenous people. Cooking quinoa was popular as it was very versatile food that could be cooked in many different ways.

Quinoa (pronounced keen-wah) is from the tall leafy Goosefoot flowering plant family, and is grown for its tiny nutrient-rich edible seeds. It’s for this reason that quinoa is technically a seed, not a grain, which it how it is often referred to, because it’s not gathered from a cereal grass like wheat, rye or oats.

Quinoa is a complete food in itself and comes in many different colours, such as white, black, red, and yellow, supplied either separately or mixed.

Gluten free quinoa can be eaten on its own as a complete meal, or easily mixed with many other delicious foods.

 THE HEALTH BENEFITS OF QUINOA

1 QUINOA, A SUPERFOOD

Quinoa’s nutritional value has been well known over centuries and was grown widely as a healthy, sustainable food source that is now on the superfoods list.

Because Quinoa has a very high nutritional value, the health benefits of quinoa have become more recognised in recent years and quinoa dishes are growing rapidly in popularity. In fact, in the past 10 years, it has become hugely popular because of its versatility, not only in cooking but also as a replacement for gluten-based products.

Cooking quinoa is easy and there are so many different recipes for quinoa, as it’s very versatile and can be added to many regular dishes.

2 GLUTEN FREE QUINOA

Quinoa has recently been used as an alternative for wheat-based breads and pastas for those who are gluten intolerant.

Cooking quinoa makes the perfect food as an alternative to gluten, gluten-free products or refined foods such as breads and pastas which can cause so many health issues for those who have intolerances to wheat products.

The benefits of quinoa are that it can be a replacement to wheat for gluten-intolerant people.

Gluten-free quinoa is a natural whole food that’s not only rich in plant fibre and protein but hasn’t been altered in anyway.  Cooking quinoa brings out the full health benefits of quinoa, without any of the side effects of other gluten or gluten-free products.

More and more people are looking for healthy options to wheat-based foods and gluten free quinoa is the complete healthy food alternative.

3 QUINOA NUTRITION

Quinoa is packed with nutrition, with all of the nine essential amino acids which the body transforms into protein. Your body needs to be fed these essential amino acids, through a healthy diet, as it cannot produce protein by itself.

This is where quinoa nutrition is so important if you wish to maintain a healthy diet. Gluten free quinoa is packed with essential rich nutrients such as fiber, iron, vitamins A and B, magnesium, calcium, and phosphorus, for premium health. It is a delicious alternative to rice and pasta.

Cooking quinoa is a quick and easy way to add lots of quinoa nutrition to your diet if your body is needing a boost.

Quinoa can be added, not only to salad dishes in summer but to good winter warming soups and all-in-one vegetable pot dishes can easily include quinoa for a nutrient boost during colder months.  Eating quinoa not only helps increase a feeling of fullness but strengthens bone health, along with reducing blood sugar levels.

4 QUINOA PROTEIN HEALTHY BENEFITS

Quinoa is a powerhouse of protein because it contains all nine of the essential amino acids the body requires for optimum health and nutrition. It’s for this reason when you have a rich balanced diet with a good variety of other beneficial plant-based proteins, you have a complete quinoa protein meal.

This perfect quinoa seed is one of the best superfoods to include for all-round good health.

The benefits of quinoa are immense because it’s a complete protein food and can be added to so many other dishes very easily. The simple quinoa seed is seen as the perfect quinoa wellness food of the future.

Quinoa is a protein packed food and a very versatile dish for alternatives for rice, pasta etc.

Quinoa is one of the best superfoods to eat because it’s a complete protein food and is paired with other beneficial plant-based proteins.

5 QUINOA IS A VEGAN SUPER BOWL FOOD

Vegans enjoy quinoa as it’s a complete plant-based food, known as the vegan super bowl food, packed with all the essential amino acids the body needs.

The benefits of quinoa for vegans are that it’s a quinoa protein replacement for meat and other foods. Quinoa provides all the nutrients and nutrition vegans need for a healthy feeling of fullness. It can be eaten on its own or mixed with any other meal during the day.

6 QUINOA IS A HIGH FIBER FOOD

Fiber is necessary for good health. — inadequate fiber in your diet can lead to disease issues.

Good gut health relies on adequate different fibers to aid the digestive system.

The benefits of quinoa are that it’s the perfect replacement for pasta, breads, and rice-based foods.  The carbs in quinoa are very beneficial to your health.

Quinoa is one of the important carb-based fibre foods that help feed good gut bacteria that strengthen the immune system, keeping the body healthy.  The simple quinoa seed is not only high in fibre compared to other grains but helps promote good gut health which avoids many chronic diseases.

7 CARBS IN QUINOA

Cooking quinoa will provide a good source of carbohydrates.  The carbs in quinoa have a relatively low Gi value ranking.  Therefore, quinoa is likely to be digested more slowly and absorbed, giving a far slower rise in blood sugars and insulin levels than some other foods.

The low Gi rating is important because the carbs in quinoa gives the body that fuller feeling for a far longer period of time and this helps in controlling your appetite. Controlling your appetite is a major key benefit leading to longevity and good health.

8 COOKING QUINOA

COOKING QUINOA IS EASY.

The correct Quinoa-to-Water ratio

When cooking the perfect quinoa dish, it’s always best to pre-rinse the quinoa seeds in cold water to remove any saponins that may give a bitter taste. The most popular quinoa cooking ratio is 1 to 3… the quinoa is prepared, like rice, in a one-to-three ratio.  The quinoa to water ratio is normally 1 cup of dry quinoa to 3 cups of water, depending on how dry or wet you want your quinoa to be.  

HOW TO COOK THE PERFECT QUINOA

For the perfect quinoa, add the rinsed seeds to a saucepan with the required water and slowly bring to the boil. Reduce heat so the quinoa stays simmering for about 10 – 15 minutes, stirring while liquid reduces. The perfect quinoa should be light and fluffy, wet, or dry depending on how you like it. When cooked, stir with a fork, allow to cool, or simply add the quinoa to another dish.

When cooking quinoa, you can use water or stock, plus any number of your favourite herbs or spices, as well as garlic or onions for a delicious flavour.

Quinoa is so versatile… it can be eaten with breakfast cereals, added on top of a bowl of diced fruit salad, or added to soups, stews, salads or a simple quinoa dish can be eaten on its own.

9 QUINOA GOOD FOR WEIGHT LOSS.

Is quinoa good for weight loss?

Well, every healthy food needs to be eaten in moderation. Quinoa is similar to rice.  Quinoa, eaten in small amounts, mixed with healthy salads, topped with a delicious piece of salmon, will make for a very healthy main meal.

A small portion of quinoa for your daily dose of carbs, protein and fiber mixed with a small portion of healthy green leafy vegetables would help give you a feeling of fullness with all the health benefits of quinoa.

Why is quinoa good for weight loss?

It’s because quinoa has a low carbohydrate GI value, therefore not only giving you that fullness feeling, but quinoa is more gradually absorbed and digested into the blood stream, providing less of a rise in blood sugar levels.

herefore, quinoa is viewed as a better food of choice for weight loss than other foods that may have a high GI value It’s always wise to check food labels and choose foods that have a lower GI level for weight loss.

RECIPES FOR QUINOA

There are many recipes for quinoa, however simply by adding quinoa to your regular dishes such as soups or stews, you will delight in the health benefits of quinoa.

1 ROASTED DICED VEGIE QUINOA DISH.

Roast diced red capsicum, sweet potato, carrots, parsnip, onion, and garlic for 30 mins til cooked and serve with a portion of cooked quinoa with salt and pepper to taste.

2 KALE, BEET AND EGG QUINOA DISH.

Cook kale, beetroot, and eggs separately and add to diced cucumber, cherry tomatoes, diced carrots.  Toss together in a bowl and add salt and pepper to taste. Allow to cool and add to a generous amount of quinoa. Top dish a drizzle of extra virgin olive oil, a few walnuts, cashews, or pine nuts.

3 CHICKEN VEGIE SOUP WITH QUINOA.

Cook pieces of chicken, thighs or breast pieces, in a pot  Add salt, pepper, onion and garlic and slowly cook until tender.  Add 1 cup of rinsed quinoa and stir for about 5 to 8 minutes, then add diced carrot, red capsicums, corn, zucchini and 1 tin of diced tomatoes, plus any other vegetables you may have on hand. Cook while stirring quinoa for about another 5 minutes or until cooked. Gently break up chicken with a fork and serve soup hot with a topping of grated parmesan cheese.

Enjoy all the health benefits of quinoa nutrition!

Read more about Healthy Food

healthy eating

HOW EXTRA VIRGIN OLIVE OIL IS EXTRACTED FROM OLIVES

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The History of Making the Best Extra Virgin Olive Oil, EVOO

Archaeological evidence has found that olive oil was produced as early as 4000 BC.  EVOO was also widely used in lamps, food and for medicinal purposes such as treating skin problems.

The people of Crete were the first in Europe to tame the olive tree.  The people of the villages would get together to gather the olives and this tradition has been passed down from generation to generation to this day. 

Extra Virgin Olive Oil was particularly important for diet and the gathering was a family tradition.  Hence it formed part of the Greek culture.  The use of olive oil in the Cretan diet can be dated back for centuries….

Extra Virgin Olive Oil was a symbol of the Greek cultural tradition and throughout all the regions of the Mediterranean.  The Ancient Greek Olympic champions received a Laurel Wreath made from an olive branch.  Even today, some families still extract EVOO the traditional way, however larger producers store their EVOO yield in huge stainless-steel vats.

  The fruit and the longevity of the tree are paramount for best quality olives and good yields.  Extra Virgin Olive Oil still forms the base of the Cretan diet.

Traditional Evoo Extraction

The olives are struck with a long stick and fall into a hessian cloth where they are collected one-by-one by hand.

Olive trees take about 5 years before they start fruiting and about 8 years to bear olives good enough for making the best olive oil.  Different varieties are grown in different regions for their variation in size, shape, color, and flavor.  

Blending different flavors after extraction introduces differences in lightness, denseness, color, and flavor.  Individual varieties of olive trees produce these differences because it depends very much on the varying combinations of phenolic, polyphenols and other compounds.  

Extracting Good Quality Extra Virgin Olive Oil

Good quality extra virgin olive oil, EVOO needs to have these naturally occurring all-important aroma and flavour compounds to achieve balance and tone.  It is these compounds that make Extra Virgin Olive Oil good for you.  Different areas have differing amounts and produce different types of olive oil, influenced by their location and the surrounding plants.

Olive trees grow best in the Mediterranean climate.  The olive trees are planted with 15 feet spacing to allow for an open-center canopy.  

Self-pollinating trees and different varieties are planted side by side as this allows for a more fruitful harvest.

When the olives are ready for harvesting, different methods are used so as not to damage the olives.  The traditional method is by hand or by long poles to shake the branches, or with a hand-held combing rake.

These methods allow the fruit to gently drop to the ground into a large hessian-type cloth, where it is then sorted for leaves, sticks or debris.

The best quality olives are placed into sacks or containers.  On the same day of harvest, olives must be taken for extraction as the oil will be at its freshest.  Then the olives are sorted and are ready to be crushed.

The olives are crushed in an olive press by a mill stone.  In the past, granite wheels were used to press the olives.  The stone rolls in circles on a slab of granite, to grind the olives into a paste.  

The paste is then placed onto folded individual bags that are placed together to form a cylinder stack.

Each bag contains approximately 6 kg of paste.  As the piston pushes up against the stack, the oil seeps slowly out whilst the residue remains inside the bags.  In more modern times the paste has been spread onto synthetic fiber disks.  

The final step of extraction is separating the oil from the water mixture.  The oil is then transferred to a centrifuge that uses high speed to separate any traces of remaining water.  

The oil is then tasted, sent for analysis to test, or create the different blends.  It is blended for lightness, taste and to create unique aroma blends.

The extra virgin olive oil is stored in stainless steel and food-graded barrels or, for larger amounts, in larger stainless-steel vats.

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