Recipe of the Week

Spices have been known to bring taste to food, but not only do they add taste, texture, and flavor to your food but they also do this to your body. A study showed that introducing a variety of herbs and spices lowered unhealthy blood fats by thirty percent. Even more interesting is that many of the spices and herbs contain more anti oxidants than even the fruits and vegetables that people depend on.  Spices and herbs have been shown to significantly increase health, so people should start spicing up their food life. 

Here is one way you can make your food life HOT!

INDIAN SPICED QUINOA RECIPE

Ingredients:

1 cup quinoa
2 cups water
2 vegetable bouillon cubes
1/4 cup chopped almonds, toasted
2 green onions, sliced
1 tsp. garam masala (this can be bought pre-maid)
1/4 cup raisins

Directions:

1. Cook quinoa by combining water and bouillon cubes- bring to a boil, then simmer on low for 20 minutes.
2. While quinoa is cooking, toast the almonds over low/medium heat in a small pan until they are slightly browned and fragrant.
3. When the quinoa is done cooking stir in garam masala, then add in green onions, raisins and almonds.

Nutritional Analysis:

Quinoa: quinoa is one of the most protein rich foods we can eat. It is a complete protein containing all nine essential amino acids. Quinoa contains iron. Iron helps keep our red blood cells healthy and is the basis of haemoglobin formation. Quinoa contains lysine. Lysine essential for tissue growth and repair. High in riboflavin (B2) that improves energy metabolism within brain and muscle cells.

Garam Masala: contains black pepper, cardamom, cinnamon, cloves, and sometimes other spices.

• Black Pepper: Black pepper increases the body’s ability to absorb vitamins, minerals, and proteins/amino's. This is important for getting in shape because the body needs proteins and vitamins to build lean muscle.

• Cardamom: Cardamom relieves gas, heart burn, and soothes upset stomachs. It flushes toxins from the body (good at detoxing caffeine) and increases blood circulation. 

• Cinnamon: Cinnamon is helpful to those with type-2 Diabetes because it lowers blood sugar levels while increasing insulin production. Research studies have shown that simply smelling cinnamon boosts brain functions like memory. The smooth aroma of this lovely brown spice fights bad breath, and kills the bacteria responsible for it. Cinnamon is a natural painkiller and contains a potent antioxidant. 

• Cloves: Cloves boost the metabolism while removing toxins from the blood stream. Because cloves have a blood purifying property, this spice supports a healthy immune system.

Nutrition Facts
Servings Per Recipe: 4
Serving Size: 1 serving
Amount Per Serving
Calories		170.0
Total Fat		5.6 g
	Saturated Fat	0.5 g
	Polyunsaturated Fat	0.3 g
	Monounsaturated Fat	2.5 g
Cholesterol		0.0 mg
Sodium		416.1 mg
Potassium		32.2 mg
Total Carbohydrate		25.7 g
	Dietary Fiber	2.7 g
	Sugars	2.3 g
Protein		4.8 g

Vitamin A	0.1 %
Vitamin B-12	0.0 %
Vitamin B-6	2.6 %
Vitamin C	2.5 %
Vitamin D	0.0 %
Vitamin E	2.1 %
Calcium	1.3 %
Copper	1.2 %
Folate	0.6 %
Iron	17.9 %
Magnesium	0.9 %
Manganese	5.3 %
Niacin	0.3 %
Pantothenic Acid	0.3 %
Phosphorus	30.2 %
Riboflavin	64.2 %
Selenium	0.8 %
Thiamin	0.7 %
Zinc	0.5 %

This recipe is great for adolescents as this is a period of fast growth mentally, emotionally, physically and sexually. In the recipe there is quinoa which contains iron and iron is needed to support growth in adolescence. Black pepper in garam masala contains black pepper which is great for males as males experience an increase in muscle mass, lean body tissue and bones. Black pepper is important for getting in shape because it gives the body protein and vitamins to build lean muscle. This is an excellent recipe that is applicable to the adolescent stage of life.