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Nutrition

Nutrient Nugget – Vitamin C

Jen Dietitian

Why do we need vitamin C?

Vitamin C, also called ascorbic acid, has a huuuuuge list of functions. It’s an anti-oxidant, which means it helps to keep your cells healthy and reduce risk of cardiovascular disease, diabetes and inflammatory diseases. Vitamin C is also required to make collagen; a type of protein found in connective tissue (skin and blood vessels), which makes vitamin C is essential for muscle maintenance. It activates many hormones and enzymes, including those linked with bile production and liver metabolism. Plus, vitamin C plays an important role within our nervous system, aids wound healing and helps our body absorb iron. See, I said it was a long list!

citrusWhere do we get it from?

Our bodies are unable to make vitamin C, so all of what we need has to come from our diet. Vitamin C is found in lots of fruit and vegetables; oranges and other citrus fruits, kiwi, mango, blackcurrants, tomatoes, peppers, broccoli, potatoes, sweet potato and brussels sprouts.

 

How much do we need?

Adults are recommended 40 milligram (mg) per day* (Department of Health, 1991). Pregnant women should intake an extra 10mg for the last trimester, and breastfeeding women are advised to aim for a total of 70mg per day. Recommended intakes for other ages are outlined below:
0-1 year: 25mg
1-10 years: 30mg
11-14 years: 35mg

*People who smoke regularly use up more vitamin C and so may require up to 80mg per day.

To put this into perspective, a small orange contains 50mg of vitamin C, a medium sweet potato has about 20mg and a cup of broccoli will provide you around 80mg. As you can see, if you eat fruit and vegetables, you should have no problem reaching your recommended intake!

What if we don’t get enough?

You may have heard stories of when sailors and pirates used to suffer from a disease called scurvy. This is the name given to the disease caused when we don’t have enough vitamin C. Luckily, it’s not very common anymore apart from those who do not consume enough fruits and vegetables. Symptoms include; feeling fatigued, muscle weakness, irritability, pain in joints, bleeding gums and red/blue spots appearing on your skin. The disease is treated by the person taking vitamin C supplements and eating foods high in vitamin C.

What if we get too much?

Having over 1000mg (20 oranges!) can cause abdominal discomfort, stomach pain, flatulence and diarrhoea. Some people take high doses of vitamin C because they believe that it can help prevent the common cold. There is little evidence to support complete prevention, but high doses may help reduce the severity of some symptoms. In addition, it is likely that anything over 500mg of vitamin C at any one time won’t be absorbed.

Where can I find out more?

NHS Choices – Vitamin C
NHS Choices – Scurvy
Vitamin C and the common cold

Department of Health (1991). Dietary reference values for food energy and nutrients for the United Kingdom.

Nutrition

Nutrient Nugget – Iron

Jen Dietitian

Why do we need iron?

Iron plays an important role in several essential bodily functions. It’s a crucial ingredient for haemoglobin, the substance found in red blood cells that carries oxygen around the body. Without oxygen, our organs and cells would not be able to respire; a process that keeps us alive! Although transport of oxygen is a principle function of iron, it is also a component of enzymes and helps with energy production.

IronWhere do we get it from?

There are two types of iron; haem and non-haem. Haem sources of iron are found in meat and fish, and are more easily absorbed by the body than non-haem sources. For this reason, vegans and vegetarians should take extra care to include plenty of iron rich foods in their diet. See my post on ‘how to be a healthy veggie‘ for more information.

Foods containing high levels of iron include; meat (especially offal), fish, eggs, dark green vegetables (spinach, swiss chard, kale, bok choy), lentils, beans (kidney, black, chic peas), wholegrains, nuts and dried fruit.

Some foods, such as soy bean products (milk, yoghurts and tofu), breakfast cereals and flour are fortified with iron. These can be a handy source, especially for fussy eaters, so check the labels of your favourites!

A handy hint: Vitamin C can help our body absorb more iron. So by having a source of vitamin C alongside your meal, you’ll get the most iron you can from it. Good sources of vitamin C include; citrus fruits, peppers, broccoli and sweet potato.

You should also avoid having tea and coffee at the same time as meals, as they contain phytates which bind with the iron and make it more difficult for the body to absorb.

How much do we need?

Iron reference nutrient intake gradually increases throughout childhood. The recommended daily intake for the adult population is 8.7mg for men and 14.8mg for women. Women have a higher requirement to allow for losses during menstruation (Department of Health, 1991).

Below shows the amount of iron contained in 50g of;

Liver* = 5mg

Lentils = 1.5mg

Dried apricots = 2mg

Broccoli = 0.5mg

Breakfast cereals (30g portion) = 4mg (depends on cereal)

An average steak will provide about 7mg of iron

*Liver is not recommended during pregnancy due to its high vitamin A content.

What if we don’t get enough?

Iron deficiency anemia or IDA is one of the most common nutritional deficiencies in the world. It occurs when a lack of iron in the body results in a low number of red blood cells. IDA can result in the following symptoms; fatigue, breathlessness, insomnia, loss of appetite, decreased immunity, heart palpitations and a tingling sensation in your fingers and toes (paraesthesia).

IDA is usually easily treated by taking a iron supplement which boosts the levels of iron in your body. Recurrence can then be prevented by ensuring a diet rich in good sources of iron. Some women who regularly have heavy periods may need to take an iron supplement, ask your doctor for more advice.

What if we get too much?

Too much iron usually occurs through use of a supplement but can lead to constipation, nausea, vomiting, and stomach pain. Intakes of less than 20mg are unlikely to cause any problems, but very high doses can be fatal, so be sure to keep iron supplements out of reach of children.

Where can I find out more?

NHS Choices – Iron deficiency anaemia

NHS Choices – Iron

Department of Health (1991). Dietary reference values for food energy and nutrients for the United Kingdom.

Healthy Living

A Dietitian’s Kitchen – August

Jen Dietitian

A few months ago my fellow dietitian, Gemma, from Dietitianwithoutborders, came up with an idea to give dietitians the opportunity to share what goes on in their kitchen. Like Gemma, I also get asked a lot about things I cook with so, naturally, I thought it was a great idea.

Here’s what’s going on in my kitchen for August:

20140730_082855 (2)Quinoa. I’ve been wanting to try this for ages, and on a recent visit back to the UK, I stocked up. I’m glad I did. For one, it’s much cheaper there and also, I’ve since discovered it’s versatility. I really like the taste of it, it tastes nice sweetened with fruits but also compliments savoury flavours. Quinoa contains higher levels of some amino acids than other grains, it’s a great source of fibre and makes a nice change to rice or cous-cous. I’m still finalising some more recipes to blog about, but I have (in my humble opinion) perfected my quinoa porridge recipe. Now I just need to find somewhere in Brussels that doesn’t charge 10€ a bag!!

chicoryChicory. I’ll be honest…sometimes I manage to get myself into a bit of a vegetable rut. I end up buying the same veggies week in, week out, which is silly really as I love most of them! I’ve now vowed to add a different vegetable to the shopping trolley every week! Chicory was something I’d never tried, let alone cooked! I picked up a big bag at the weekend, added it to a stir fry and made a sort of soup/casserole with leek and potato. Both were nice but the flavour of the chicory got a bit lost so I’m still experimenting. So far my favourite is oven baked chicory with bacon and stilton, the blue cheese really compliments the bitter chicory.

20140812_165735Plantain Bananas. One of the things I love about Brussels is the food markets. These plantains are something I’ve seen a lot of, there’s a great stall at our local market that cooks fresh, authentic curries and serves these as a side dish. We’ve had them a couple of times, and this week I decided to give them a go myself. Raw, they look, smell and appear to have a similar texture to bananas. However, it’s best to cook them – they don’t taste half as good raw! As the plantain becomes more ripe, the skin goes black, resembling a very over-ripe banana, but the inside will still be orangeish, or even tinged pink. The more black the skin becomes, the sweeter the plantain is. The beauty of this is that the plantain tastes different at each stage of ripeness.

 

That’s what’s been going on in my kitchen so far in August..!

 

Dietary Conditions, Healthy Living

How to be a healthy veggie

Jen Dietitian

I’m not vegetarian, but I do enjoy vegetarian food. Every Monday, I experiment with a recipe that typically contains meat and try to make it with lentils, beans or another legume. I support ‘Meat Free Mondays’ for a couple of reasons; I like the taste of legumes and pulses, they’re lower in saturated fats than red meat PLUS I like the challenge of trying to make something where my boyfriend doesn’t notice the meat is ‘missing’!

If you’re thinking about becoming vegetarian or vegan though, it’s more complicated than just cutting meat and animal products from your diet.

First things first, a lot will depend to what degree you cut out meat. Is it just red meat (demi-vegetarian)? No red meat or poultry but you’ll eat fish (pescatarian)? No animals but still eat eggs and dairy (lacto-ovo-vegetarian)? Or no animals or animal products at all (vegan)?
All of these animal products contain nutrients that your body needs, so naturally, if you’re cutting them out then you need to find an alternative source.

Proteins are made up of tiny pieces called amino acids. Amino acids are required by the body to make hormones, enzymes and replace muscle tissue. Some amino acids are essential; the body cannot make them, so they need to be ingested through our diet. Most meats and animal products are called complete proteins, which means that they provide all of the 9 essential amino acids. If still consuming dairy products and eggs, these are valuable sources of protein too – with eggs being a complete protein.

Quinoa and soya beans are also technically complete proteins, although they do not contain as higher levels of these amino acids as animal products do. Therefore, it’s best to mix things up a bit! Quinoa, despite it being a complete protein, is not a rich source, so it should not be the only protein containing food vegetarians eat. Your diet should also contain rich sources, ie; eggs, chic peas, beans and lentils. However, most vegan sources of protein are not complete, meaning that in order to obtain all of the essential amino acids, a couple of protein sources need to be mixed. Legumes (lentils, chic peas, beans etc) are typically low in the essential amino acid called methionine. Grains (rice, cous-cous, brown bread etc), while containing methionine, are insufficient in lysine. By combining legume + grain, vegetarians or vegans can obtain a complete protein. For example; beans on toast, rice and black bean curry, lentil soup and bread or pita bread and hummus. Meat eaters and vegetarians should aim to have 2-3 servings of complete proteins per day.

Iron

Another nutrient to be aware of is iron. Women have a higher requirement of iron than men (due to menstruation) and intakes are typically below what is recommended, especially in adolescent girls. Iron found in meat is called haem-iron, and is more readily absorbed than non-haem iron. For this reason, female vegetarians especially, need to ensure that they’re having a couple of sources of non-haem iron daily. Iron can be found in beans and pulses, eggs, fortified breakfast cereals, dark green leafy vegetables (like spinach, broccoli and swiss chard), wholemeal flour, dried apricots and seeds. As I said, these non-haem sources of iron aren’t so easily absorbed by the body, however, there are a few tips than can help enhance absorption. Vitamin C (found in citrus fruits, peppers and sweet potato) helps improve the amount of iron we can obtain from food. So having a glass of orange juice with cereal or some sweet potato in your lentil soup will help up your iron intake. Also, avoid having tea and coffee alongside a meal as they contain tannins and phytates that bind with iron and make it more difficult for the body to absorb.

If vegan, good sources of calcium will be required to replace calcium obtained from dairy (see my nutrient nugget for more info on calcium). Calcium is found in green leafy veg like; kale, broccoli, rocket and watercress, beans, pulses, fish where you eat the bones (tinned mackerel/sardines), almonds, brazil nuts, sesame seeds and dried apricots. Some soya milks and tofu are also fortified with calcium. Vitamin D (obtained from sunlight) enhances calcium absorption, so those at risk of poor vitamin D status should eat a variety of the above foods daily and you should consider a vitamin D supplement. See my vitamin D post.

Vitamin B12 is found in animals and animal products. The requirement for this nutrient is small so deficiency is rare but strict vegans should consume a fortified food or take a supplement. For example; yeast extract (marmite), fortified soya products, breakfast cereals and vegetable stocks.

Finally, as milk is an important source of iodine, vegans are at risk of low intakes. If this is the case it’s recommended to use iodized salt or take a nutritional supplement.

In order to get all the vitamins and minerals we need, a large variety of fruits and vegetables should be eaten. Think about eating as many different colours as possible! This, alongside beans, lentils, grains and nuts will help ensure your vegetarian or vegan diet is adequate in all nutrients.

Dietary Conditions, Healthy Living

IBS – ‘facts and triggers’

Jen Dietitian

First things first, this post is about IBS (irritable bowel syndrome), very different to IBD (inflammatory bowel disease). IBD involves chronic inflammation of sections of the intestines and can require hospitalisation during bad flareups. IBS has no known structural cause and, although it can be inhibiting, symptoms can be improved through making sensible lifestyle and dietary changes.

IBS is quite a common disorder; it is estimated that it could affect up to 25% of the UK population. IBS is thought to be caused through a mixture of psychological and physical factors including; infection, altered gut motility, ‘sensitivity’ to certain foods (I’ll explain this later) and stress.  Many patients who suffer from IBS report symptoms being worse during times of stress, and also recall initial onset to have occurred around the time of a stressful event.

There’s no diagnostic test for IBS, so the first step in diagnosis is excluding presence of more serious conditions, such as IBD. The doctor will then talk through your symptoms with you, and may suspect IBS if you match certain criteria.

Symptoms of IBS differ widely from person to person. Sufferers may experience diarrhoea, constipation (or a mixture of both), bloating, abdominal pain and swelling, wind, urgency to go to the toilet and the feeling of having not been properly. Consequently, the dietary advice varies depending on an individual’s symptoms.

IBS is not a life-threatening condition, but it can cause a significant social impact on those who suffer with it. The good news is that once you’ve learned what foods tend to ‘set it off’, you can work on avoiding these and often improve symptoms. A handy way of doing this is by keeping a food and symptom diary, so you’re able to identify trends in how foods affect your bowel.

As I mentioned earlier, some IBS sufferers can be ‘sensitive’ to certain foods, this is a kind of intolerance whereby specific foods can trigger IBS symptoms. It’s important to stress that these reactions are rarely indicative of food allergy.

Below, I have suggested some things that may help with IBS symptoms. However, because dietary advice will differ so much depending on symptoms, you should also consult a professional for personalised advice. It is important that you don’t cut out too many foods as this will impact the nutritional adequacy of your diet.

  • Eating a healthy diet – This may sound obvious, but you should try to eat as close to the Eatwell Plate recommendations as possible. There’s no need for most IBS sufferers to follow any specific diet. It’s also important to drink plenty of fluids; water can help ease constipation and you’ll be needing to replace increased losses if you’re suffering from diarrhoea.
  • Establishing a regular meal pattern – Having some sort of routine is important for preventing feelings of hunger, picking at less healthy foods and can help instill healthy habits. 
  • Stress less! – Heightened emotions such as stress and anxiety can trigger hormonal changes that can affect digestive system mechanisms. Try taking up a new hobby or doing something active to take your mind off what is causing you stress.
  • Prebiotics and Probiotics – Yes, they’re different! Probiotics are live microorganisms that get into the gut and help aid digestion. Prebiotics are non-living substances that encourage the growth of good bacteria in the gut. I think about it as prebiotics being the “food” for probiotics, both of these can be found in certain yoghurt drinks. Although it has not been categorically proven, many patients find that when taken regularly they can help ease IBS symptoms. Remember to always adhere to the manufacturers recommendations.
  • Avoid food triggers – Triggers will be different for each person, but some typical ones include; caffeine, alcohol, fizzy drinks, spicy food, sorbitol (artificial sweetener) and fatty foods. Resistant starch found in processed foods can make bloating worse. Resistant starch is also formed when starchy foods (such as potatoes and rice) are reheated. 
  • Fibre – It may be necessary to modify the amount and/or types of fibre in your diet. Recommendations about what to change will be based on your own diet and symptoms, so it’s best to talk fibre through with your own GP or a dietitian.

Please note that this post contains information for the general public, this advice should not replace that given to you by your own doctor or healthcare professional. If you think you may have IBS, make an appointment to go and see your doctor.

More information on IBS provided by NHS Choices is available here.

Nutrition

Nutrient Nugget – Calcium

Jen Dietitian

Why do we need calcium?
Calcium is the most abundant mineral in the body. Most people know that calcium is important for bone and teeth health, but it also helps with nerve signalling, blood clotting and regulating muscle contractions (including the heart).

Where do we get it from?
Good sources of calcium include dairy products, soy beans, green leafy vegetables (broccoli, kale and cabbage) and nuts. Any fish where you eat the bones (eg. sardines or white bait) will also contribute calcium to the diet.
Fortified flour is often used to make bread and other products, so although this is not a rich source, some of our calcium comes from these products as they are consumed so regularly. Some brands of tofu and breakfast cereal are fortified with calcium too (check the label).

How much do we need?
Calcium requirements change for different ages. This is because of needs associated with bone growth. Below shows calcium reference nutrient intakes for different ages (Department of Health, 1991).
0-12 months: 525mg
1-3 years: 350mg
4-6 years: 450mg
7-10 years: 550mg
11-18 years: 1000mg (male) and 800mg (female)
19+ years: 700mg

A 200ml glass of cows milk will provide you with 250mg of calcium and a pot of yoghurt contains about 150mg. Vegan sources are not as rich, with 100g of broccoli providing around 40mg of calcium.

What if we don’t get enough?
Not having enough calcium over a long period of time could lead to osteoporosis and increased risk of bone fractures in later life. It can also cause development of rickets in children. See my post on vitamin D for more information on rickets.

What if we get too much?
Too much calcium usually occurs through use of a supplement but can lead to stomach pain and bowel disturbances. Intakes of less than 1500mg are unlikely to cause any problems.

Where can I find out more?
NHS Choices
The Vegetarian Resource Group

 

Department of Health (1991). Dietary reference values for food energy and nutrients for the United Kingdom.

Healthy Living

Summer Breakfasts

Jen Dietitian

I guess a lot of you, like me, feel that your appetite decreases when the sun is out. Sometimes, I really don’t feel like breakfast but I know if I don’t have it, I’ll feel rubbish later on and probably end up picking.

If you need some ideas for fresh, light breakfasts that still keep you feeling full till lunchtime, look no further!

Here are my top 5;

Homemade Granola with yoghurt and fresh fruit
20140720_141349Crunchy, yummy, sweet, light and refreshing; this breakfast has it all! I use natural and fruit yoghurts depending on what I fancy and also change up the fruit – it’s not a breakfast I get bored of because of the endless combinations. Nutrition wise, this is packed with minerals and vitamins, you’ve got the oats to provide long lasting energy, the protein (found in nuts, seeds and yoghurt) to keep you fuller for longer and one or two of your 5-a-day in the dried and fresh fruit. What’s not to love?!
See my Homemade Granola recipe here.

20140730_083037 (2)Quinoa porridge with grated apple and cinnamon
Who says porridge is only for winter?! I know there’s still some days where I just fancy a hot breakfast, and this is my go-to. The porridge oats keep you going all morning and I normally make this with milk for my protein source (sometimes adding a dollop of yoghurt on top too). My recipe’s here. I’ll often add seeds for a bit of crunch (and more protein!) and then the apple for sweetness and one of my 5-a-day. Sometimes when I’m feeling particularly sweet-toothed, I’ll add in some honey.

Banana Pancakes

20140718_145010
If you haven’t already, you NEED to try this recipe. Find it here. It has changed my life. Well, that may be a slight exaggeration but it’s certainly changed my perspective on pancakes!

Oats, fruit (banana) and protein (eggs)…are you sensing a theme here?!  This recipe will make you want to get up earlier in the morning so you have time to make them!

 


20140804_105200Overnight oats with apricots and seeds
Want to get up and have breakfast ready prepared? Enjoy porridge but don’t have the time in the morning to prepare it? Overnight oats are a simple alternative to hot porridge. To make, simply put 40g of oats in a dish/container and cover with milk (around 100-125ml). Replace lid or cover with clingfilm and leave in the fridge overnight. The possibilities for toppings are endless, but I love the crunch of seeds with apricot sweetness. Mmmhmm!

20140803_132942Smoked salmon and scrambled egg on homemade oat bilinis
When I’m feeling like an indulgent brunch at the weekend, I’ll always opt for scrambled egg and smoked salmon. Firstly, I’m not really a fan of a fry up and secondly, I love salmon! This is a really easy dish to make at home, especially if you’ve made the bilinis beforehand, just heat them through for a minute. Check out my oat bilini recipe here.

Serve with a small glass of orange juice – it counts towards one of your 5-a-day!

 

So I hope this gives you some ideas for healthy breakfasts. These all should keep you full until lunch time and give your morning a great start! Start as you mean to go on!

TOP TIP: Mix up the toppings and fruits so that you don’t get bored eating the same thing every day.

Do send me your images, suggestions or tweaks, I love hearing from you!

Till next time!

Recipes

Oat Bilinis

Jen Dietitian

20140801_131650I am a big fan of pancakes. Savoury, sweet…it doesn’t bother me, in fact one of each is just about perfect! In university, we used to have big pancake parties, I must have made about 100 pancakes – not all for me I must add! It was great fun though, and I have some lovely memories of pancake days!
I’ve adapted a pancake style mix to make these bilinis. I’ve added oats for a little texture and to promote a feeling of fullness. I make these bilinis so they’re on standby for snacks, canapes or starters, and you could incorporate them into a dessert too. They’re great sweet or savoury. Plus they’re so cute!!

Ingredients
100ml semi-skimmed milk
150ml water (you could use 250ml skimmed milk instead)
1 egg
100g flour
50g oats

Method

1. Mix together egg and milk/milk and water.

2. Add oats and flour and mix well. The mixture will be quite runny.

3. Heat frying pan and add a little oil (I used spray oil, or you can use kitchen paper to grease it with a little margarine/cooking oil).

4. Using a ladle, pour the mix into the hot pan ensuring whole pan is covered.

5. Cook on a low-medium heat for 3-5 minutes, until the pancake is solid enough to turn over (I use a spatula for this as it’s not as ‘flippable’ as a normal pancake).

6. Cook for 2-3 minutes on the other side.

7. Remove from pan, let cool. Then, using a circular shaped cutter, cut out the bilinis from the pancake.

This mix should make around 3 pancakes, each making around 8 bilinis. Nutrition info below is per bilini without topping.

CALORIES: 30 kcal
PROTEIN: 1g
FAT: 0.5g

They’ll store in an airtight container in the fridge for a few days. Perfect for when you’re peckish! Top with some cream cheese, cucumber and salmon or some peanut butter if you’re fancying sweet.

Recipes

Quinoa Porridge

Jen Dietitian

20140730_082855 (2)As you’ll see in my post all about Quinoa, I’m a newbie. But, one of the first things I had to try was getting a good recipe for quinoa porridge. I have tweaked and mixed the method round a bit and I’ve finally found one that works for me. Quinoa has a subtle nutty flavour which makes it taste comforting and indulgent – but you’ll be pleased to hear it’s healthy too!

This recipe is really simple, easily adapted and can be eaten hot or cold. So, if you’re in a hurry in the mornings just make it the night before and leave it in the fridge overnight!

 

Ingredients
50g uncooked quinoa
100ml of milk (I used cow’s milk but try almond/soya milk for a vegan alternative)
Topping of choice

Method
1. Place the quinoa in a sieve and rinse under a cold, running tap for 5 minutes. You need to make sure the quinoa is well rinsed otherwise it has a bitter taste.

2. Put rinsed quinoa into a saucepan of cold water and bring to the boil, once boiling, reduce heat.

3. Let quinoa simmer in saucepan until quinoa is cooked* (look out for the grains splitting open slightly).

4. Drain the water from the saucepan, and mix together the cooked quinoa and the milk.

5. Now you have two options:
a) To make your quinoa porridge hot, continue to heat the quinoa and milk until the milk is       absorbed and all of the quinoa is cooked.
OR
b) For cold, ‘overnight oat’ style just cover and place in the fridge overnight.

6. Add desired toppings and enjoy!

*If you want your porridge warm, drain off the water just before all the grains are thoroughly cooked – they should absorb the warm milk better!

20140730_083037 (2)CALORIES: 170kcal
PROTEIN: 7g
FAT: 4g

(Values are for a 50g (raw weight) serving of quinoa with semi-skimmed milk. Nutritional values will vary depending on ingredients used)

TOP TIP: Quinoa can be quite plain tasting so it definitely needs something to compliment the subtle nutty flavour; fresh orange and seeds, ginger, honey and raisins or apple and cinnamon are all yummy!

Nutrition

Quinoa

Jen Dietitian

quinoaI’m pretty late to jump on the quinoa bandwagon, but now I keep finding new uses for it. So watch out for recipes using this baby!

As quinoa is something that’s increased in popularity only recently, I didn’t know that much about it nutritionally either. So I thought I’d share my research with you.

What is quinoa?
Hailing from South America, and a staple of the Inca people for hundreds of years, quinoa is a wheat free alternative to starchy grains. It has a lot of the properties of typical grains (like rice and pasta) but isn’t from the same family, it’s actually the same family as chard, beets and spinach. However, as it is a cereal product, it’s considered a carbohydrate on the Eatwell Plate.

What about nutritionally?
Like other grains, quinoa is packed with fibre which helps keep your bowels healthy. It’s also a handy source of protein, especially for vegetarians or vegans; providing 9 essential amino acids in higher concentrations than found in other grains.
Having fibre and protein together helps keep you full, so the mixture of these two found in quinoa also means that it is fabulous for those trying to lose weight. Quinoa is also gluten free, making it an excellent addition to the pantry of any coeliac.
Finally, quinoa contains lots of micronutrients including; magnesium, iron, B-vitamins and calcium.

Per 100g serving
(approx. 50g raw)
CALORIES 120kcal
PROTEIN 4g
CARBOHYDRATE 21g
FIBRE 3g
TOTAL FAT 2g
SATURATED FAT 0.3g

What can it be used for?
Quinoa is incredibly versatile. On its own it has a subtle nutty taste which makes it a useful addition for soups, stews and curries as it won’t change the flavour too much. I would say it has a similar light texture to couscous, but has a slight crunch. I’ve eaten it hot and cold and both ways it tastes fantastic! I’ve used it as a replacement to rice, oats and even trialled some recipes that traditionally use pasta. I’ve also made quinoa porridge, see my recipe here.

How do I cook it?
It’s really important to rinse your quinoa before cooking it, as otherwise the coating on the grain leaves a bitter taste. Once you’ve rinsed it well, you can cook it as you would rice. It takes about 15 minutes on the hob and you can tell when it’s done by watching out for the seeds splitting open slightly.

Conclusion
Quinoa features regularly in our diet, and I’m enjoying experimenting with what else I can do with it. It’s a great alternative to traditional grains and has added nutritional benefits too. Variety is the spice of life so as far as I’m concerned it’s a fab addition to a healthy balanced diet.

There are quite a few quinoa recipes online, but keep an eye out for the ones I post too. I’d also love to hear your suggestions!