salt & pepper
Baked chicken and quinoa recipe is a very easy, quick and healthy lunch or dinner recipe you can prepare for your friends and family. You can find the recipe below.
Quinoa, pronounced as ‘keen-wa’ is a great wheat-free alternative to starchy grains. This grain is one of the world´s most popular super foods. Quinoa is not only gluten-free, but also high in protein and contains all nine essential amino acids. It´s also high in many minerals and vitamins, such as fiber, magnesium, iron, potassium, phosphorus, Vitamin E, etc.
There are 2 types: Red and White. Both are grown in South America (Peru, Bolivia and Chile). It´s a healthy substitute to rice, couscous or bulgur.
Benefits of Quinoa
High in protein and all amino essential acids
Quinoa is most famous for being one of the only plant foods that provides complete proteins, offering all essential amino acids. One cup contains 8 g of protein.
High in fiber
One cup of cooked quinoa contains 21 % of the recommended daily intake of fiber, which is great for your gut. Quinoa is also more easily digestible than many other grains.
Quinoa is naturally gluten-free, therefore it is perfect for gluten-free diets. Studies have shown that by using this grain instead of typical gluten-free ingredients like refined tapioca, potato, corn and rice flour, it can largely increase the nutrient and antioxidant value of the diet.
According to some studies, quinoa may help decrease the risk of many types of inflammation diseases. Nutrients in this grain help promote healthy gut microbes, which is important for preventing obesity, inflammation and disease.
Provides good metabolic health
Thanks to the high amount of beneficial nutrients, this amazing grain helps to improve metabolic health. Substituting other gluten-free products like bread or past with quinoa can significantly reduce blood sugar and insulin.
Great for heart health
This grain has a high level of heart healthy fats. It contains about 4 g of fat per cup and contains no trans-fats. 25% of fat in quinoa is oleic acid (healthy monounsaturated fat), 8% is alpha-linolenic acid (type of omega-3). Alpha-linolenic acid has been shown to decrease risk of heart attacks.
The baked chicken and quinoa recipe below is an inspiration from Fit Foodie Finds.
Tofu, also known as bean curd, is a food made by thickening soy milk and then pressing the curds into soft white blocks. It is commonly used in East Asian and Southeast Asian cuisines. Tofu can be soft, firm, or extra firm.
Some facts and benefits of eating Tofu
Tofu is a great source of protein and contains all eight essential amino acids. It is also an excellent source of iron and calcium and the minerals like manganese, selenium and phosphorous. Moreover, tofu is a good source of magnesium, copper, zinc and vitamin B1.
A team of researchers at the School of Radiation Medicine and Public Health at Soochow University in Suzhou, in China based on analysis of 28 previously published studies found that intake of soy foods in the form of tofu (and soy miso) reduced the risk of at least one cancer type (stomach cancer) than intake of soy in general.
The whole food soy products provide better cardiovascular support than dietary supplements containing isolated soy components. Intake of whole soy foods has been associated with improved levels of blood fats in numerous research studies.
The most consistent effect of soybean intake on blood fats has been a moderate lowering of LDL cholesterol (the bad cholesterol).
Studies show that regularly eating tofu provides an equal amount of energy, protein, total fat, carbohydrates and fiber. The main health benefits of tofu, as mentioned above, will show up in lower total cholesterol, triglycerides and low-density bad cholesterol for you if you eat tofu regularly instead of meat.
Eating about 100 g provides 9 percent of daily fat requirement, which is 3/4 lower than pork, for example. However, when cooking tofu, it absorbs liquids (such as oil) much more than cooking the meat. So be careful when cooking it, do not use much oil or rather use a bit of coconut oil.
Read more about benefits of tofu here. You can also get ideas how to replace it with meat.
I hope you´ll enjoy this Creamy Broccoli & Cauliflower Soup with Cheddar Cheese Recipe. Check this recipe below. But now I want to tell you a bit more about the cheese.
About Cheddar Cheese
In past, Cheddar cheese was only made in England. Nowadays, many countries all over the world manufacture the cheese. Any cheese producing company can label the cheese as ‘Cheddar’ since it is not protected like other cheese names or brands.
Cheddar cheese is made from cow’s milk. It is a hard and natural cheese that has a slightly crumbly and smooth texture. The colour generally ranges from white to pale yellow. However, some may have a manually added yellow-orange colour. This is what we typically find in the grocery stores.
The cheese can be used in salads, omelets, soups, and so on. Some people avoid eating cheese not only because of their dietary restrictions but also because it contains lot of fat. Therefore, eat it in moderation because about 30g of cheese contains 114 calories and 9 grams of fat. Choose sharp or extra-sharp cheddar since the stronger flavour allows you to eat less cheese.
For more info about cheddar, check the this link here
Benefits of Eating Cheddar
Dairy products, like cheddar, provide you with essential nutrients, including calcium, protein, potassium, Vitamin D. Getting sufficient amount of these nutrients helps lower risk of osteoporosis, diabetes, heart disease and high blood pressure.
1 slice of cheddar cheese contains 7 grams of protein (14 percent of the daily value for protein). The protein from this cheese is a complete protein, providing all of the essential amino acids your body needs.
Cheddar cheese contains relatively small amounts of certain vitamins. For instance, 1 slice of cheddar cheese has 6 percent of daily value of vitamin A, 6 percent of riboflavin and 4 percent of vitamin B12.
Like any other diary, cheddar is one of the best sources of minerals. 1 slice provides 20 percent of recommended daily value of calcium. A serving of regular cheddar cheese boasts 14 percent of your daily value of phosphorus. The cheese has also 7 percent of your daily value of sodium.
Health Benefits of Spinach
Spinach is believed to be of Persian origin. By the 12th century, it spread across Europe and became a desirable leafy green known for good health.
It is well known for its nutritional qualities and has remarkable abilities to restore energy, increase vitality and improve the quality of the blood. Spinach is also an excellent source of vitamin K, vitamin A, vitamin C and folic acid as well as being a good source of manganese, magnesium, iron and vitamin B2. Vitamin K is important for maintaining bone health and spinach has plenty of it.
Spinach has a very high content of potassium and a low content of sodium. This combination of minerals is very beneficial for high blood pressure people as potassium lowers and sodium raises the blood pressure.
100 grams of spinach contain only 23 calories, 3 g protein, 0 g fat, 4 g carbs, 2 g fibre.
Health benefits of Sweet potatoes
Sweet potatoes are high in vitamin A, vitamin B5, B6, thiamin, niacin, riboflavin, and, due to their orange colour, are high in carotenoids. They’re fat-free, relatively low in sodium and have fewer calories than white potatoes, but more sugar than white potatoes.
Sweet potatoes are one of the best sources of vitamin A. Vitamin A has antioxidant benefits, and is also linked to anti-aging benefits, cancer prevention and the maintenance of good eyesight.
Sweet potatoes are high in Vitamin B6, which helps to reduce the chemical homocysteine in our bodies. Homocysteine has been linked with degenerative diseases, including heart attacks.
100 grams of sweet potatoes contain 86 calories, 1.60 g protein, 0 g fat, 20 g of carbs, 3 g fibre.
Health benefits of Chicken
Chicken has dozens of benefits too. It is high in protein, gives good support to bones, boosts the metabolism, and so on. If you want to check more health benefits of chicken, check out my post here, where I share other interesting things about chicken as well as other recipe.
Cabbage is composed of leaf layers. It is a member of the food family known as cruciferous vegetables and is related to kale, broccoli, collards and brussels sprouts. All cruciferous vegetables provide many nutrients and provide broad support across a wide variety of body systems as well.
Cabbage is very healthy, it has some special cholesterol-lowering benefits if you will cook it by steaming.
In general it is a good source of sinigrin. Sinigrin supports cancer prevention. The sinigrin has unique cancer preventive properties with respect to bladder cancer, colon cancer, and prostate cancer.
The uniqueness of cabbage in cancer prevention is due to the three different types of nutrient richness found in this widely enjoyed food. These are antioxidant richness, anti-inflammatory richness, and richness in glucosinolates.
- Antioxidant Richness – The cabbage is excellent source of vitamin C and a very good source of manganese. Polyphenols are the primary factor in cabbage’s overall antioxidant capacity. Half cup provides 50 milligrams of polyphenols.The antioxidant richness of this veggies is partly responsible for its cancer prevention benefits.
- Anti-inflammatory Richness – Without sufficient intake of anti-inflammatory nutrients, our inflammatory system can be in danger, and we can experience the problem of chronic inflammation. Above mentioned polyphenol provides anti-inflammatory benefits.
- Richness in Glucosinolates – The glucosinolates found in cabbage can be reformed into isothiocyanate compounds that are cancer preventive for a variety of different cancers, including bladder cancer, breast cancer, colon cancer, and prostate cancer.
Healthy Way of Cooking Cabbage
From all of the cooking methods my favourite is sauteéd cabbage. It has delicious flavour and it only takes about 5 minutes to cook. This is how you prepare it: sauté the onion on a bit of olive oil, add sliced cabbage and stir constantly for about 2 minutes, add 1 cup of water and cook for about 5 minutes. Season with salt, pepper, pinch of sugar and bit of cumin.
Now get ready to check out my recipe below. Note, you can use the sautéd cabbage as a side dish with the meat rolls.
Chicken as a light meal for your lunch or dinner
Chicken is the most common type of meat in the world. We all love to eat it not only because of its nutritional values, but also because it´s easy to prepare and you have dozens of ways to cook it.
It’s low in fat and calories and high in protein, which makes it ideal food for weight maintenance.
Here are top 5 benefits of eating chicken:
- High in protein – obvious, right? 🙂
- Natural anti-depressant – chicken is high in amino acid called tryptophan that gives you a nice feeling after consuming home made chicken broth. Eating it will increase the serotonin levels in your brain and enhance your mood. Maybe it´s time to switch from chocolate to chicken? 🙂
- Strengthen your bones – it will help you fight against bone loss in elderly age, it´s because of high amount of protein it contains
- High level of phosphorus – it is an essential mineral that supports your teeth and bones, as well as kidney, liver, and central nervous system function
- Metabolism booster – eating chicken will keep your blood vessels healthy, energy at high level and metabolism faster thanks to the vitamin B
How to cook chicken in a healthy way
Different parts of chicken have different levels of fat and cholesterol. The breast meat is the leanest, 100 g of chicken breast contains only 7 g of fat. Before you cook the chicken, make sure you cut of all the visible fat.
If you´re bored with cooking chicken only with basic seasoning such as salt and pepper, you can marinate it yourself with healthy spices like turmeric and coriander so that it becomes tastier. Another tip for the marinade: combine olive oil, ¼ cup of lemon juice, ¼ cup of white vinegar, and 1 tablespoon of dried parsley and basil. Then add a ½ teaspoon of dried oregano, garlic powder, salt and pepper. Marinate chicken for about 1-2 hours, if possible. To have the chicken soft and tender you can cook it in a pressure cooker. Alternatively, you can grill it on a grill or in the oven.
Stuffed chicken is much easier than you might think. Flatten chicken with a meat mallet, spread olive oil, fresh basil and sprinkle a bit of parmesan cheese and garlic powder on top of the chicken. Fold in the sides and secure with toothpicks. Another alternative: spread olive oil, 1 slice of cheese and dried plum and fold in the sides. You can bake it in the oven for about 30 minutes at about 180 degrees celsius (350 Fahrenheit).
Wanna have a quick healthy meal? Baked chicken is a good option. Place a chicken in a baking tray, season it with salt, pepper, oregano and parmesan cheese. Top it with diced tomatoes. Bake it for about 25 minutes at Starving after work or post-gym? Place a chicken breast in a baking tray and top with diced tomatoes, plus seasonings like oregano or a sprinkle of Parmesan cheese. Heat in a 350-degree oven for about 25 minutes180 degrees celsius (350 Fahrenheit).
In the mood for an easy delicious dinner? Just toss diced chicken breast and vegetables like peas, bell pepper, baby corn, carrots, broccoli florets and onion, season with garlic, salt and pepper and accompany with rice or salad.
The Light Cauliflower Soup recipe you´re going to read below is one of the easiest soup recipe I´ve ever done! On top of it, cauliflower contains many nutrients including minerals, vitamins, antioxidants, etc. You can not only use it in cooking, but also eat it raw or add it to salads.
I´d like to add 4 top health benefits of cauliflower:
- Anti-inflammatory – Cauliflower contains anti-inflammatory nutrients, such as indole-3-carbinolthat that helps keep inflammation in check. This nutrient can be also found in other cruciferous vegetables such as broccoli, cabbage, brussels sprouts, and kale.
- Rich in vitamins and minerals – Cauliflower offers 11% of the recommended value of Vitamin C, but it´s also a great source of fiber, magnesium, potassium, riboflavin, vitamin K, etc.
- Fight cancer – Cauliflower contains sulforaphane, which can kill cancer stem cells and slows tumor growth, lot of studies revealed.
- Detoxification & Antioxdiants – It contains antioxidants that support detoxification. Glucosinolates are natural compound in cauliflower that activate detoxification enzymes that cleanse the body of toxins.