Nutritious meal for lunch

Ms H

It is a nutritious, easy to prepare and most importantly containing fresh ingredients.  This dish is suitable for vegans, vegetarians, people with lactose intolerance and coeliac patients. If you are over 50 this is the sustenance, which provides all of the essential minerals; potassium, calcium, iron, magnesium and vitamins; vitamin A , vitamin C, vitamin B-6, vitamin K  and in addition to these it is fortified with omega 3 fatty acids from the seeds.

Ingredients for 4 persons

Quinoa  cooked	1 cup,
Red onion chopped	1
Garlic  crashed	4 cloves
Red pepper sliced	1
Curly kale steamed	Big handful
Broccoli steamed	1
Asparagus steamed	4-5
Oyster mushroom sliced	6
Mixture of seeds roasted	½ hand
Coconut oil	2 tbsp
Lemon juice fresh	50ml
Turmeric	Up to your taste
Salt	Up to your taste
Pepper	Up to your taste

Method

Approximate cooking time of quinoa is 20 minutes. The basic cooking instruction: Add 1 cup of quinoa to 2 cups of water boil and simmer for 20 minutes.

Steam the asparagus, broccoli and kale together for 2 minutes.

In a bigger pot, I usually use wok, place the coconut oil onion, garlic and red pepper and fry them stirring continuously. Add the quinoa and the steam vegies then seasoning it with salt, pepper, turmeric and lemon juice.  On a little coconut oil roast the seeds and sprinkle them on.

Benefits of Swiss Chard - A Natural Fat Burning Food

By Steve O'Connor  

Discover the incredible weight loss benefits of swiss chard, how to best prepare it and how much you should eat to get maximum benefit from swiss chard - one of nature's amazing fat burning foods.

The veggie known as swiss chard resembles beets or spinach in taste. Along with kale, collard and mustard greens, it is a leafy green vegetable that is commonly referred to simply as "greens". You can purchase it throughout the year, but its peak harvest time starts in June and ends in August.

This leafy green veggie has a wide, crunchy stalk colored white, red or yellow. The leaves are a dark green color, very wide, and are spread out in the shape of a fan. You can eat the stalk as well as the leafy parts.

Fat Burning Benefits of Swiss Chard

It contains anthocyans and fiber that give special protection against cancer of the digestive tract, especially cancer of the colon. There is recent scientific evidence suggesting that Swiss chard may protect the kidneys of diabetic patients, because the serum urea and creatinine levels are reduced.

It is also very high in the following substances: Vitamin A, C, E and K, dietary fiber, magnesium, manganese, iron and potassium.

This vegetable additionally contains reliable amounts of Vitamins B-1, B-2 and B-6, plus folic acid, biotin, niacin, Pantothenic acid, copper, calcium, zinc, phosphorus, and copper, as well as protein.

The vitamin K content helps to keep your bones healthy.

Beta carotene is a cancer-fighting nutrient that is also an antioxidant. Beta carotene belongs to the carotenoid family, and might be able to protect the body against skin cancer and various other kinds of cancer.

Vitamin A is helpful in the reduction of negative effects cigarette smoke has on the body, plus it helps to guard the body against emphysema.

Magnesium is helpful in regulating the body's nerve and muscle tone by regulating the effect of calcium on the body.

Vitamin C helps fight inflammation as an antioxidant that dissolves in water. It provides the energy needed to raise the metabolism of your body in order to burn off excess fat. Swiss chard contains Vitamin C, which is helpful in the prevention of free radical damage to cells, plus it provides additional protection against cancer of the colon. Vitamin C is also very helpful in maintaining a healthy immune system, fending off colds and helping to cure infections.

It also contains potassium, which is helpful in lowering blood levels, as well as cholesterol levels.

The iron content of the vegetable is helpful in producing the body's energy and also manufactures hemoglobin, a protein that transports oxygen everywhere in the body.

This vegetable contains manganese, a trace mineral that is helpful in producing energy that comes from proteins and carbohydrates, as well as synthesizing fatty acids. In addition, manganese protects the body against free radical damage that occurs when energy is produced.

Proper Way to Prepare Swiss Chard

Look for fresh Swiss chard in your supermarket's fresh produce section; this section is one of the store's refrigerated areas. Find the most vibrant green leafy produce, without yellowed or discolored leaves. Be certain that you pick out crisp stalks and crispy leaves that do not contain any visible spots.

You can refrigerate unwashed Swiss chard leaves in a plastic bag for a few days. Blanched Swiss chard leaves may be frozen for future meals. Before cooking the Swiss chard, rinse it off very carefully in order to remove all of the dirt and sand. Immerse the leaves and stalks in a container filled with cold water, swoosh them around, then finish cleaning by rinsing them in cold, running water. Trim off the bottom ends of the vegetable. If the fibers are too plentiful, you can peel them off in the same manner that you peel off excess fibers from celery stalks.

Do not cook this vegetable in an aluminum pot, because the aluminum will, cause your Swiss chard to lose its green color. It is better to quick boil your Swiss chard, as opposed to steaming it, since the quick boil method frees the oxalic acids found in the leaves, and helps it to not taste quite as bitter.

Substitute Swiss chard in lieu of spinach when you cook a vegetarian lasagna. Substitute it for cabbage when preparing stuffed veggie dishes. You can use the leaves as a sandwich wrap, stuffing them with your favorite tuna fish, chicken or turkey fillings. You can also add cooked this vegetable to a penne pasta dish, with the addition of extra virgin olive oil, fresh lemon juice and chopped garlic cloves. Try adding some steamed Swiss chard to a frittata or an omelet.

The Amount to Eat

The recommended portion size of Swiss chard is the equivalent of one cup.

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The Anti-Inflammatory Diet - Steps to Start Eating Healthier Today

By Jason L Cadwell  

  

1

There are many ways to stop the effect your diet has on inflammation. The easiest is adopting an anti-inflammation diet. Here are the three beginning steps to starting the diet off right.

Fruits, Vegetables and Seafood are good.

Vegetables that offer a deep color are often better for your health. These deep colors often mean higher fiber content and better anti-inflammatory effects on the body. Herbs are also fantastic additions to an anti-inflammation diet. Here is a list of foods and herbs that will best help you to gain control over your inflammation.

Turmeric
Oregano
Garlic
Green Tea
Blueberries
Ginger
Wild Seafood
Spinach
Collard Greens
Kale

When choosing seafood, the smaller the fish the better. Mercury is present in all fish and this is a compounding element. Eating the smaller fish like sardines, means eating from the lower end of the food chain with less mercury. The idea is to boost healthy foods and eliminate unhealthy foods so for every good food you choose as part of your anti-inflammation diet, try taking out a processed food or fatty meat.

Increase Essential Fatty Acids (EFAs)

There is talk all over the Internet and in print about the power of EFAs. These fatty acids are present in nearly every food we eat, but the ratio of the different fatty acids is important as well as general consumption. Most people consume far more Omega 6s than Omega 3s and that can reduce the healthiness of even the best anti-inflammation diet.

Foods rich in Omega 3s include fish oil, olive oil, avocado, walnuts and grapeseed oil. An Omega 3 supplement can also be taken to boost this EFA in the diet. While flaxseed oil is the best source of Omega 3s, a fish oil supplement can also be chosen. It is important to make sure the fish oil is mercury free and tested for heavy metals.

Nuts and seeds are also perfect sources of EFAs. There is nothing hard about adding a handful of nuts or seeds to a salad or as a snack every day. For people with nut allergies, soy provides a healthy alternative. Soy is also a good source of lean protein which also has an anti-inflammation effect.

You may also hear about Omega 9 fatty acids. These are naturally occurring in the body, but that does not mean the amounts of this EFA when compared to Omega 3 and Omega 6 should not be taken into consideration. The effect of EFAs is heavily dependent on balance.

Final Step - Take Out the Harmful Foods

So far, stepping into an anti-inflammation diet has been really easy. During the elimination phase, however, some people have trouble giving up the foods they have grown to love the most. When listing the foods that need to be eliminated for their inflammatory effect on the body in order of importance, the list would include:

Trans Fats
Sugar
Refined Carbohydrates
Potential Food Allergens

Trans fats are present in hydrogenated oils like margarine. Despite many labels ready "0 trans fats"; they are still in those products in small amounts. Sugar is just not good for the body. Replacing processed sugar with natural cane may be a healthier alternative. Refined carbohydrates include processed flour which is used in nearly every loaf of bread and baked goods sold in a package. Try baking for yourself with whole grain flour instead.

Food allergens often include gluten, soy, eggs, dairy and nuts. These foods will increase inflammation in the body immediately if there is a food allergy. Medical food allergy testing can provide a specific list of food that will cause a reaction in the body. If you want to find out which foods you are allergic to on your own, keep a journal and eliminate the foods one by one for a few days. Then, eat the food in question to see if there is a change or reaction. Mild food allergies often affect gastrointestinal systems with constipation or diarrhea. Rashes and hives, both inflammatory responses, may also appear.

For more information and FREE Videos go to http://www.prosathomenetwork.com Jason Cadwell is a very successful entrepreneur specializing in online marketing & Real Estate.

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