Zesty Quinoa Salad

Ingredients

•    1 cup quinoa
•    2 cups water
•    1/4 cup extra-virgin olive oil
•    2 limes, juiced
•    10 mL ground cumin
•    5 mL salt
•    2.5 mL red pepper flakes, or more to taste
•    1 1/2 cups halved cherry tomatoes
•    1 can black beans, drained and rinsed
•    5 green onions, finely chopped
•    1/4 cup chopped fresh cilantro
•    Salt and ground black pepper to taste

Directions

Bring quinoa and water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and water has been absorbed, 10 to 15 minutes. Set aside to cool. Whisk olive oil, lime juice, cumin, 1 teaspoon salt, and red pepper flakes together in a bowl. Combine quinoa, tomatoes, black beans, and green onions together in a bowl. Pour dressing over quinoa mixture; toss to coat. Stir in cilantro; season with salt and black pepper. Serve immediately or chill in refrigerator. Serves 6.

Nutrition: Calories: 270, Protein: 8.9 g, Carbohydrates: 34 g, Fat: 11.5 g, Fibre: 8.4 g, Sodium: 739 mg

(Source: http://allrecipes.com )

12 Amazing Benefits of Chia

Chia seeds are loaded with vitamins and minerals, are an excellent source of fibre, protein and antioxidants, and are the richest plant source of omega-3 fatty acids. Consumption of chia seeds may help reduce joint pain, aid in weight loss, deliver an energy boost and protect against serious ailments such as diabetes and heart disease.

1.    Chia is gluten free
2.    It is super high in dietary fibre, making it great for digestion and healing digestion issues.
3.    It contains 20% Omega 3 ALA, making it a super food for the brain and heart. Chia has eight times more Omega 3 than salmon!
4.    It boasts 20% protein complete with all 8 essential amino acids
5.    It is high in antioxidants (It has a four times higher ORAC value than blueberries)
6.    Chia contains five times more calcium than milk
7.    Chia contains seven times more vitamin C than oranges
8.    It contains three times more iron than spinach
9.    It contains twice the potassium content of banana
10.    It is food for healthy skin, hair and nails
11.    It has a positive impact balancing blood glucose levels (making it awesome for diabetics)
12.    Chia makes a great egg replacement. Just combine with water to form a gel, and add it to recipes that call for egg.

Chia seeds have a very mild flavour that take on the taste of whatever you add them to and easily combines with sweet or savoury dishes. Nutritionists recommend a tablespoon daily, tossed in smoothies, sprinkled on yogurt or oatmeal or used as a salad topper.

“Our food should be our medicine and our medicine should be our food.” ~ Hippocrates