gluten-free, dairy-free, vegan (Photo by Chinh Le Duc on Unsplash)
This beautiful golden spice is gaining widespread popularity for its amazing health benefits that include powerful anti-inflammatory and antioxidant actions.
As well as being a staple ingredient in so many curry dishes it can be added to warm milk for a ‘turmeric latte’, mixed with hot water, ginger, raw honey and lemon for a soothing cold-fighting brew or simply blended in with other herbs and spices in casseroles and soups.
Shakela Shan from www.nutrishan.com is a Nutritional Therapist with a special interest in weight management. Her passion for creating new recipes really shines through and she has kindly shared this one for you!
1 cup quinoa
1.5 cup water
1/4 teaspoon of turmeric powder
Salt and black pepper to taste
Chopped fresh coriander
1. In a pan add quinoa, water, salt, turmeric and black pepper and bring to the boil. Reduce the heat and simmer for 10 minutes with the lid on the pan. Turn the heat off and allow to stand for a further 10-15 minutes.
2. Finally add the cranberries, coriander, flaked almonds and a drizzle of olive oil. Stir in all the ingredients with a fork.
Serve with chicken / fish / lentils, and a colourful salad for a nutrient-packed meal!
When I talk to clients about their nutritional therapy treatment recommendations, I emphasise the importance of making changes gradually. Try and do everything at once and it becomes an overwhelming nightmare with rice milk and buckwheat all over the kitchen.
With this in mind, here are 6 simple, positive food and lifestyle changes you can make today:
- Go and buy a reusable BPA-free drinking bottle – it looks good, is environmentally friendly and gets you on the way to drinking more water!
- Drink the water in the bottle…
- Swap your Snickers for a Nak’d bar. The cocoa orange version tastes just like a chocolate orange. Trust me.
- Eat breakfast – properly. Get up 10mins earlier and make yourself oatmeal porridge with blueberries, it will set you up for whatever the day throws at you.
- Try something new for lunch; quinoa and bean salad or a thick tasty soup
- Put your coffee machine back in the kitchen cupboard and bring out the juicer or smoothie maker instead
- And one extra tip because I kind of cheated with no.2 – relax. Sit still for 10mins after eating your evening meal and relax, your stomach will thank you for it.
gluten free option, dairy free, vegan
Another delightful recipe from Rebecca Richardson’s book “Candida Can Be Fun” this variation uses quinoa instead of bulghar wheat
Serves 3 – 4
200g (7oz) of quinoa
1 yeast-free vegetable stock cube
15 cherry tomatoes (chopped)
½ cucumber (chopped)
3 – 4 spring onions (trimmed and chopped)
2 tablespoons of extra virgin olive oil
3 tablespoons of fresh lemon juice
1 small clove of garlic (peeled and chopped finely)
½ teaspoon of ground cumin
½ teaspoon of ground cinnamon
2 tablespoons of freshly chopped mint
3 tablespoons of freshly chopped parsley
Sea salt and freshly ground black pepper to taste
In a sieve, rinse the quinoa with cold water and drain.
In a wok, toast the quinoa on a low heat for a minute.
In a jug, make up the stock cube with 1 pint of boiling water. Add the stock to the quinoa and stir well.
Cover with a lid and simmer on a low heat for about 15 minutes until all the water is absorbed.
Stir the quinoa regularly to prevent it burning.
(NB – The grain will turn from white to transparent and the spiral-like tail will appear when it is cooked).
When the quinoa is ready, transfer it to a large salad bowl to cool.
Chop the tomatoes and cucumber into bite-sized chunks. Thinly slice the spring onions.
Finely chop the parsley and mint.
In a measuring jug, mix the oil, lemon juice, garlic and spices for the dressing. Add more oil, if needed.
Add the vegetables and herbs to the quinoa. Stir thoroughly.
Pour over the salad dressing (you do not have to use all the dressing if you do not want to).
Refrigerate for 30 minutes for the flavours to infuse.
Eat on its own, or serve as a side salad to some meat or fish.