FitFood

Overnight quinoa bliss with mixed berries mousse

Raw

Vegan

Gluten Free

Prep time: 5 min

Use organic ingredients in order to avoid all the chemicals, hormones and GMO’s.

Overnight quinoa:

Ingredients:

  • 1/5 cup quinoa flakes
  • 1/4 cup almond milk
  • 1/6 cup of chia seeds
  • 2 tbsp of soya protein powder with vanilla flavor

Steps:

Mix it all together in a jar with cover and place it for some hours or overnight in your refrigerator.

Mixed berries mousse: 

Ingredients:

  • 1 cup of Frozen organic mixed berries
  • 1/5 cup almond milk
  • 1 tbsp of soya protein powder with vanilla flavor
  • 1 tbsp of maca

Steps:

Mix it all together in your blender for a few min until it becomes a thick ice cream like cream.

Topping:

  • ½ apple
  • ½ kiwi
  • 3 strawberries
  • 2 tbsp spiroulina flakes
  • 2 tbsp coconut flakes
  • 1 tbsp bee pollen
  • 1 tbsp chia seeds

Steps:

Take your overnight quinoa toppe it with the mixed berries mousse and decorate it with the topping.

Health benefits of quinoa

Quinoa, often described as a “superfood” or a “supergrain,”. Quinoa (pronounced KEEN-wah or ke-NO-ah) is packed with protein, fiber and various vitamins and minerals. It is also gluten-free and is recommended for people who are on a gluten-free diet.

Nutrient profile

Quinoa is a good source of protein, fiber, iron, copper, thiamin and vitamin B6,

It’s also “an excellent source of magnesium, phosphorus, manganese and folate.

A 2009 article in the Journal of the Science of Food and Agriculture stated that quinoa’s “unusual composition and exceptional balance” of protein, oil and fat, as well as its minerals, fatty acids, antioxidants and vitamins, make it a highly nutritious food. The article also noted that phytohormones are found in quinoa, unlike many other plant foods. Phytohormones help regulate plant growth. Some types, called phytoestrogens, are being studied as a treatment for menopause symptoms because they sometimes behave like estrogens in the body.

Quinoa health benefits

1. A complete protein

Quinoa is most famous for being one of the only plant foods that supplies complete proteins, offering all essential amino acids in a healthy balance. Essential amino acids are ones that the body cannot produce on its own, and complete proteins contain all of them in roughly equal measure. There are nine essential amino acids, listed by the National Institutes of Health as the following: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Unlike other grains, quinoa is a particularly good source of lysine, according to the Ohio Agricultural Research and Development Center. Quinoa and other whole grains also contain 25 percent more protein than refined grains.

2. Anti-inflammatory benefits

Scientists are still working to understand all the implications of chronic inflammation on the body’s health. The Mayo Clinic lists autoimmune disorders like lupus and rheumatoid arthritis, asthma, inflammatory bowel disease and Chrohn’s disease as problems in which chronic inflammation plays a role. Less obvious disorders influenced by chronic inflammation may include cardiovascular disease and cancer.

Quinoa and other whole grains may help decrease the risk of this dangerous inflammation. They “help promote healthy gut microbes (the friendly bacteria in the gut), which is important for preventing obesity, inflammation and disease.” World’s Healthiest Foods notes that quinoa is known to contain many anti-inflammatory nutrients, including phenolic acids, cell wall polysaccharides and vitamin E family nutrients such as gamma-tocopherol.

3. Lowering cholesterol 

Quinoa’s good fiber content can aid in lowering cholesterol levels.Fiber aids in digestion, which requires bile acids, which are made partly with cholesterol. As your digestion improves, the liver pulls cholesterol from the blood to create more bile acid, thereby reducing the amount of LDL, the bad cholesterol. A study published in the journal Plant Foods for Human Nutrition found that rats that had consumed a high level of fructose and were then fed a quinoa diet reduced their LDL cholesterol by 57 percent.

4. Heart health

Lowering LDL cholesterol is good for your heart, but quinoa can benefit your ticker in other ways as well. A study published in the Journal of Food Lipids noted that quinoa seeds possess many of the dietary flavonoids “shown to inversely correlate with mortality from heart disease.”

Furthermore, quinoa can provide heart-healthy monounsaturated fat via its oleic acid content, as well as omega-3 fatty acids and alpha-linolenic acids, according to World’s Healthiest Foods. Most foods lose their healthy fatty acids when oxidized, but quinoa’s nutrients hold up to boiling, simmering and steaming.

5. Digestion

One cup of cooked quinoa contains 21 percent of the recommended daily intake of fiber, which is great news for your gut. Quinoa is also more easily digestible than many other grains, according to World’s Healthiest Foods. Furthermore, a study in the British Journal of Nutrition found that participants reported feeling fuller after eating quinoa, buckwheat or oats than after eating wheat or rice.

6. Longevity

According to some scientists, the fiber in quinoa could actually help people live longer. A meta-analysis of relevant studies published in the American Journal of Epidemiology concluded, “high dietary fiber intake may reduce the risk of total mortality.”

Two additional recent studies linked whole-grain consumption with longevity. One large-scale study published in BioMed Central found positive results when researchers looked at whole-grain consumption and death from chronic diseases such as cancer, cardiovascular disease, diabetes and more. They noted the fiber as being particularly beneficial.

Sofie Tvarno

Sports nutritionist - Health coach - Personal trainer

Founder of F.I.T.u™ - rock your body & life with amazing results.

My mission is to bring health & happiness to your world

Receive exclusive optimal health & fitness advice from Sofie

INSTAGRAM

Instagram did not return a 200.