January 31, 2015

The key factor in avoiding sugar cravings is to increase protein intake.
Adequate protein intake (meaning a portion the size of your palm) at every meal creates satiety leaving no room for sweets. Protein is pertinent in the pathway for energy production. The simple rule is if you eat good sources and adequate protein throughout the day, you wont need that sugar hit for your afternoon energy slump.

So in an effort to do this, particularly for lunch during the day (when I need most of my energy) I came up with my own combination for a salad packed with protein. Quinoa (pro nounced keen-wa) contains the most protein of any grain and is an excellent source of vitamins and minerals specifically iron, magnesium, vitamin E, potassium, amino acids and fibre and is ideal for vegetarian or vegan diets. Beans and tuna are also fantastic protein sources so I’ve created this tasty salad to incorporate all of the above.

Quinoa, Bean, Tuna salad
½ cup cooked quinoa* (all varieties work)
2 celery sticks sliced
1 small tin four beans (or any other bean variety)
1 small tin tuna in oil
Fresh coriander chopped
Himalyan Rock Salt
Cracked black pepper
Fresh lime juice

Cook quinoa in rice cooker (or stove top absorption method much the same as rice), 1 part quinoa, 2 parts water.
Fluff up with a fork and then let cool. Chop celery and coriander. Mix through with drained beans and tuna. Season with salt, pepper and squeezed lime juice.

Variations and notes:
* To balance this meal more so you can always add other vegetables/flavours – carrots, onion, capsicum, corn.
* Quinoa can always be cooked in advance. It always helps to soak and drain the quinoa for 5 minutes prior to cooking to remove and residual saponin which often gives it a bitter taste. Quinoa can be purchased in most good health food stores, health food sections of good supermarkets and organic markets.
* Feel free to add any oils or vinegars as dressing. eg. Apple Cider Vinegar and honey.


Yours naturally,


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