Quinoa, whole rice and Sereno ham has a deep natural fresh taste, ideal for a mid week, quick to make meal. The health benefits are provided by the herbs, spices vegetables, seeds and pulses are explained in detail below as part of this healthy meal of the month series. The inclusion of meat may be a surprise to vegetarian aficionados but emphasis is on high taste, low quantity and high quality. Advantages of this dish:
- Tasty, satisfying and quick to make
- No added processed sugar
- Slow release (low glycemic index) energy source
- High in essential minerals and vitamins B, K, K2 and C
- High in non bulking fibre
- Low in saturated fats,
- Contains healthy omega 3,6 & 9 fats
- Low in carcinogens
- High in anti-inflammatory and anti-cancer polyphenols
- High probiotic levels in the Serrano ham
- Good quantities of phytoestrogenic isoflavones
- High in plant proteins and essential aminoacids
- Gluten and lactose free (relevant if you have intolerances)
Ingredients (To serve three)
- 2 cups cooked quinoa,
- 1 cup whole grain black rice
- 1 cup mix of peas and soya beans
- 3 medium onions, diced
- 3 garlic cloves
- 4 slices of Serrano ham
- 2 cups of broccoli
- 1/2 a small white cabbage
- 2 tablespoons of olive oil (for cooking)
- 2 tablespoons of extra virgin (for dressing)
- 2 teaspoons of black pepper and 1 teaspoons of sea salt
- 1 teaspoons of paprika powder 1 fresh whole chilli (diced)
- 2 handfuls of mixed lettuce and spinach leaves
- 2 whole fresh radishes
- Health benefits of quinoa and whole rice
Gentle heat the olive oil in a frying pan, add the sliced onions, then the peas, and soya beans and diced Serrano ham. Stir them and then add the sliced cabbage. Add the quinoa, which had been boiled and simmered for 15 minutes, and the wholegrain black rice, which had been boiled and simmered for 25 minutes. Add the garlic, salt and spices whilst heating gently, stirring regularly, mixing them all well. After approximately 10 minutes when the cabbage is soft. Add the broccoli which had been blanched in boiling water for 1 minute.
Prepare the salad, sliced radish in the serving dish extra virgin olive oil, lemon. When the kedgeree and more black pepper quinoa, rice, vegetables and ham mixture are ready, pour it onto of the prepared salad. Add some extra virgin oil.
Enjoy at least once or twice a week.
Focus on the health benefits of quinoa, whole rice and Serano ham
Quinoa is held sacred by the South America Incas, who referred to it as the “Mother of all Grains”. It contains flavonoid polyphenols, including quercetin and kaempferol, which have antioxidant properties protecting our DNA. It is higher in fibre than most grains and considerably higher in protein and essential amino acids particularly the essential amino acid lysine, so contain most the building blocks to build our muscles and metabolic enzymes. It’s gluten free, produces a low glycemic index and is high in the Vitamins B’s and C as well as essential minerals such as zinc, iron, selenium, calcium, manganese and magnesium.
Whole grain rice preserves the outer hull, bran layer and germ of the seed, although this dish can be made with brown rice, which has the outer, fiber rich, hull removed which contains many vitamins and minerals – notably vitamins B1, B3, magnesium and iron. The bran layer also contains and some healthy omega fatty acids and fibre which lowers the glycemic index level lower cholesterol.
Serrano ham is a traditional Spanish meat is rich in amino acids and whole proteins. As it is fermented, it contains numerous strains of probiotics, which are beneficial for gut digestions and helping to maintain a healthy immunity. It is low in saturated fats, relevant for those wishing to loose weight and does contain omega 3 fats as the animals are usually fed well. The curing process but does produce nitrates. Nitrates can be converted to nitroso compounds in the stomach, which are carcinogenic. However, this process in blocked by vitamin C and the antioxidant polyphenols, found in this dish – so act as their own and antidotes. Nitrates also help with muscle recovery after exercising. For vegetarians, the meat could be omitted but you should consider boost your levels of omega 3 with a good quality fish oil capsule