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We’re doing something different this week. Bikini season is right around the corner. That said, we’re shaking it up at RNL this week with Tight Tummy Tuesday. Keep reading for our tight tummy recipe, ab workout, and an exciting announcement.
Functional food spotlight…..
Actually a seed, Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids and has 8 grams of protein in a 1 cup serving.
Quinoa contains almost twice as much fiber as most other grains, 5 grams= 20% of our daily intake. Fiber is key in detoxing, but most widely known to relieve constipation. Much of the time we’re not regular and are holding on to pounds of extra weight, as well as feeling very lethargic, so the fiber is really important to get things moving again.
Quinoa is high in Riboflavin (B2) and manganese. B2 improves energy metabolism within brain, muscles and is known to help create proper energy production in cells. Manganese is an antioxidant, which helps to prevent damage of mitochondria during energy production (all very important if we want to be slim and sexy fat-burning machines!)
Carotenoids are responsible for the yellow, orange and red pigments in many fruits and vegetables but are also present in large quantities in leafy greens such as spinach, kale, and collard greens. Carrots, squash, and tomatoes are some of the best-known carotenoid-containing foods.
Because some carotenoids, like beta-carotene, can be converted into the fat-soluble vitamin A, carotenoids are best absorbed when fat is eaten along with a carotenoid-rich meal.In addition to their role in cancer prevention, the carotenoids offer us protection from heart disease, too. Avocado oil boosts absorption of carotenoids in your food, according to a study published in the March 2005 issue of the “Journal of Nutrition.”
In the study, both high and low doses of avocado oil enhanced alpha-carotene, beta-carotene and lutein absorption from a salad by as much as 15 times compared to a salad without avocado oil.
Avocado oil also lowers blood pressure, according to a study published in the April 2005 “Journal of Ethnopharmacology.”
Onto the tight tummy recipe….
Tight Tummy Greek Quinoa Recipe
- 1 cup sprouted Quinoa
- 2 cups low sodium vegetable broth (or better yet, bone broth)
- 1-2 garlic cloves
- 1 bay leaf
- 1 T avocado oil
- 1 T lemon (or ACV)
- 1/4 cup each: cucumber, peppers, tomato, etc. (almost any veggie is delicious!)
- 2 T red onion
- 1 T fresh parsley
- 1 tsp mint, 1 tsp oregano and/or 1 tsp cilantro, optional
- Boil quinoa in broth with bay leaf. Remove bay leaf and set aside with lid off to allow to cool.
- Add remaining ingredients and mix well. Season with sea salt, pepper, kelp and dulse to taste. Garnish with desired herbs last.
- Option to add your favorite protein source
- This dish is great hot or cold and keeps well in the fridge for up to 3 days.
CLICK HERE to Pin this Recipe:
Be sure to check back for next week’s blog post for the Tight Tummy Workout + exclusive RNL reader announcement you won’t want to miss!
But you can click HERE for a hint 😉
Sources:National Cancer Institute: Antioxidants and Cancer Prevention Advances in Nutrition: Carotenoids MedlinePlus Supplements: Beta-Carotene
Melissa Schollaert is a Holistic Health & Nutrition Counselor and founder of Real Nutritious Living. Helping others achieve their health goals to attain their healthiest, happiest life is her greatest ambition.PAID ENDORSEMENT DISCLOSURE: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. However, I only recommend products or services I have personally used myself and trust. MEDICAL DISCLAIMER: This content is not intended to diagnose or treat any disease, or as a substitute for medical advice. Please consult with your advising physician before starting any treatment for a medical condition. Real Nutritious Living, LLC shall not be held liable or responsible for any misunderstanding or misuse of the information contained on this site or for any loss, damage, or injury caused or alleged to be caused directly or indirectly by any treatment, action, or application of any food or food source discussed in this site.