Natural Health Tip – Sweet Health
Keeping your caloric intake down is one of the most important things you can do for good health and longevity. This has been scientifically proven. Insulin is one of nature’s great balancers. Insulin is created by high amounts of blood sugar levels in the body. Lots of insulin is a signal that there is plenty of food supply and hence there will be plenty of population growing. Consequently insulin becomes an agent to decrease longevity, nature’s way of keeping the population in check.
Less insulin in the body signals that there is not so much food so the body may be needed to stay around longer to contribute to the gene pool! Hence those who consume less, live more.
However most of us are so hooked on sweets that we often shoot our insulin sky high!
Instead we need a protein balanced, low carbohydrate way to enjoy sweets without the traditional health drawback. One way is with the blackberry cobbler recipe below. This is a way to enjoy a treat and be healthier at the same time.
We use quinoa flour to fortify the protein balance. Simply buy bulk quinoa in a health food store. Throw it in a blender. Grind into powder. Pie is not so unhealthy when prepared in this way because its not overloaded with sugar and white refined flower.
An even better way to gain health benefits from this treat is to have a nice piece of this cobbler instead of dinner.
If you use half quinoa powder and half rice or tapioca powder for the crust and stevia (go to www.stevia.net) as a sweetener, you have a delicious, protein balanced, low calorie meal.
Here is the recipe.
Take fresh cleaned blackberries and add just a bit of stevia (which sweetens yet does not raise the blood sugar level). If stevia is not available use organic brown sugar, just enough to make the taste enjoyable. You can squeeze in a bit of lime.
Then add a low carb low calorie crumble top.
The crumble is made from equal parts of rice or tapioca flour and quinoa protein powder with some organic milk to moisten. Cover the top of the blackberries with this mixture, then add just a smidgen of clarified butter. Bake at 350 degrees until hot and bubbly.
We enjoy a cup of mint tea (from the mint that grows wild on the banks of Little Horse Creek) with this at day’s end.
Here are Quinoa recipes.
2 cups of quinoa flakes (or I just blend uncooked quinoa for 3 minutes or so)
1 1/3 cups of milk (goat’s milk is also excellent)
1/4 cup excellent quality oil
1/2 tsp. of baking powder
Stir together and bake in a pie dish for 20 minutes at 350 degrees (or until brown on top).
QUINOA CORN BREAD DRESSING
16 ounces of quinoa corn bread
2 tablespoons butter
1/2 cup chopped celery 1 small onion 2 eggs, beaten 2 cups stock from turkey 2 tablespoons dried sage dash of salt and pepper to taste Directions
#1: Prepare the dry corn bread mix according to directions above. Cool and crumble.
#2: Preheat oven to 350 degrees F (175 degrees C). Grease one 9×13 inch baking dish.
#3: In a large skillet over medium heat, melt the butter and saute the celery and onion until soft.
#4: In a large bowl, combine the celery, onions, 3 cups crumbled quinoa corn bread, eggs, turkey stock, sage and salt and pepper to taste; mix well.
#5: Place into prepared dish and bake at 350 degrees F (175 degrees C) for 30 minutes.
This recipe for quinoa avocado curry varies depending on the vegetables that strike us as good.
QUINOA AVOCADO CURRY
1 Cup Quinoa
1½ Tbsp. Coconut Oil
1 Tsp. Grated Fresh Ginger Root
½ Fresh Green Chile (Finely Chopped)
1 Heaping Tsp. Turmeric
1 Heaping Tsp. Cumin
1 Heaping Tsp. Coriander
¼ Tsp. Ground Cinnamon
1¾ Cups Water
Any Fresh Vegetables
Rinse quinoa with cold water. Use a fine mesh filter.
Place oil and ginger root, cumin, and quinoa. Cook for one minute stirring constantly.
Stir in the turmeric, coriander, cinnamon, and salt. Cook for one minute stirring constantly.
Add the water and bring it to a boil. Cover, reduce heat, and simmer for 15 minutes.
Stir in vegetables. Cover and cook for four or five minutes or vegetables are tender and all the water has been absorbed.
Fluff with a fork before serving. Serve with slices of avocado and any topping desired.
Here we are! This one is with shrimp and garnished with radishes and broccoli.
MANGO QUINOA SALAD
* 1 cup quinoa
* 2 cups water
* 1/4 teaspoon salt
* 1 mango
* 1/2 cup cucumber
* 1/4 cup blanched almonds
* 2 tablespoon roasted pumpkin seeds
* 1 teaspoon Ghee (clarified butter)
* 1 teaspoon turmeric
* 1 lime or half a lemon, juiced
* 2 tablespoons olive oil
* 2 tablespoons chopped fresh cilantro
* Salt and freshly ground black pepper
Wash quinoa and boil in water for 10 minutes, Let sit until quinoa absorbs all the water. Fluff with a fork and let it cool to room temperature.
Peel the mango and cut into cubes. Dice the cucumber, and add to mango along with the almonds and pumpkin seeds.
To make the dressing, heat Ghee in a small pan and fry with turmeric for 30 seconds, then let it cool. Add the lemon or lime juice. Mix in olive oil, cilantro, salt and pepper.
Add the cooled quinoa to the mango mixture, pour the dressing over the salad, and toss.
CHILEAN QUINOA TABOULEH
* 2 cups Quinoa
* 4 cups water
* 1/4 tsp salt
* 1/4 tsp freshly ground black pepper
* 5 tbsp fresh lemon juice
* 1/2 cup extra virgin olive oil
* 1/2 cup coarsely chopped fresh cilantro leaves
* 2 tsp minced garlic
* 1 cup fresh corn kernels, cooked
* 1 cup finely chopped red onion
* 4 plum tomatoes cut into (1/2-dice)
* 1 cup diced (1/2 inch) cucumbers
* 1 ripe avocado, pitted, peeled and cut into 1/2 inch dice
Place Quinoa in a medium-sized pan, add the water, and bring to a boil. Reduce the heat to medium-low and simmer, covered, until the liquid is absorbed, 12 to 15 minutes. The Quinoa should be translucent. Remove from heat and fluff it with a fork. Transfer the Quinoa to a large bowl and cool to room temperature.
Sprinkle the quinoa with the salt and pepper and stir, folding from underneath the grains. Fold in 4 tablespoons of the lemon juice and the oil. Gently fold in the cilantro and garlic. Toss the avocado with remaining tablespoon of lemon juice to prevent discoloration. Fold the corn, onion, tomatoes, cucumbers and avocado into the Quinoa. Adjust the seasonings to taste. Serve at room temperature within 2 hours of preparation. Serves 8 to 10.
QUINOA GAZPACHO WITH A SHERBET OF CORIANDER
Step #1: Peel fresh tomatoes and place into a blender, adding tomato paste, chicken consommé, garlic, pearl onions, basil, olive oil, Worchester sauce,
salt & pepper. Blend and strain into a bowl and place in the fridge.
Step #2: For the sherbet mix coriander, water, sugar in a blender. Place the ingredients into a bowl and place in a freezer to harden.
Step #3: When ready to serve, cut a fresh tomato into small pieces, arrange them on a soup plate into a circle and place the sherbet in the center and pour the cold gazpacho around and garnish with basil.
Serve over bed of quinoa.
TIMBAL OF QUINOA TOPPED WITH GINGER OR PARMESAN CHEESE
Step #1: The following ingredients should be sautéed: small cut pieces of chicken, red and green peppers, pearl onion, garlic, fresh dill, fine cut mushrooms, parmesan cheese, olive oil, Worchester Sauce, salt and pepper.
Step #2: Mix the above with the pre-cooked quinua and fill, if possible, into a mold set in the middle of a plate. Two kind of sauces (a rich thousand island
dressing and a Balsamic Vinegar) surround the mold which then is being slowly removed in order not to spoil the decoration. Top it of with either
long slices of Parmesan cheese or optional with caramelized strips of ginger.
ASIAN STYLE FRICASSE OF DUCK
Step#1: Cut a breast of Duck into small pieces, fry rapidly in oil, adding salt and pepper, sweet soya sauce. Add a ginger – soy infusion with
stir-fried vegetables and place on top of sesame and quinoa.
STRAWBERRY QUINOA SHORTCAKES
Step #1: 1 cup quinoa flour, 1/2-3/4 tbs. baking powder, a tiny bit of all natural sugar (to your taste), 7 tbs. of butter (or a good oil) cut into pieces, 1 egg, 1/2 – 3/4 cup of rich milk (perhaps half and half). Strawberries & Cream to add on top.
“Cut butter into the dry mixture. Mix egg with rich milk and combine with dry ingredients. Bake 12 minutes or so until golden brown at 350.
“Serve with strawberries and of course cream or whipped cream!”