Gluten, Dairy and Sugar Free
Prep time: 15 mins
Cook time: 20 mins
1 cup KeenWah quinoa
2 cups water
3 medium tomatoes, diced
3 cups parsley, chopped
½ red onion, diced
2 spring onions, diced
2 tablespoons olive oil
½ lemon, juice
To make the tabouli
Heat quinoa in a saucepan with 2 cups of water over medium heat. Bring to the boil and then simmer for 15 minutes. Remove from heat, strain excess water and set aside.
Place the diced tomatoes, chopped parsley, Spanish onion and spring onions into a large bowl. Add in the cool quinoa and toss to combine.
Add lemon juice, olive oil and pepper to taste
Quinoa is often referred to as a ‘pseudo-grain’ as it is cooked and eaten as a grain however it is actually a seed.
Quinoa contains all 8 essential amino acids, which are the building blocks of protein. Quinoa contains approximately double the amount of protein of rice.
Quinoa is a low GI carbohydrate. This means that the carbs in quinoa are digested and absorbed more slowly helping to keep you fuller for longer and more satisfied after the meal.
This is one dish we guantaree will be on the menu if you head to our place for a BBQ this summer. We are in love with quinoa as it is such a versatile grain and can be incorporated into so many different dishes! Quinoa also has great value for vegetarians and athletes due to the higher protein and nutrient content compared to standard rice.
Were you always interested in health and cooking or is this something that has come about more recently?
Growing up in active food loving families, health and cooking were always on the cards. It wasn’t until we started our Masters in Nutrition and Dietetics where we began to learn about the real value of food as medicine that we started to get more adventurous with our own cooking. The one thing we have learnt is that the more time you spending cooking in your kitchen, the more you will begin to love it!
Do you find quality produce is readily accessible to you and where are your favourite places to source your ingredients?
We don’t have a huge budget for expensive health food products, and we want to make healthy eating accessible for all, so we keep our ingredients basic and affordable. Our favourite places to shop would have to be Harris Farm and Woolworths (Oh and of course the local markets on the weekend to stock up on fresh fruit and veg).
Do you only eat gluten and dairy free? Why is this and how long have you been making this choice?
No, we incorporate both gluten and dairy into our every day diets. Dairy is the primary source of calcium in our diets and research has shown that calcium is needed for strong bones and teeth and to avoid conditions like osteoporosis and osteoarthritis later in life. Occasionally we like to use nut milks in our cooking as they can add a nutty flavor, however generally we opt for dairy containing products. Fortunately neither of us are coeliac or gluten intolerant and therefore we don’t avoid gluten, though many of our favourite foods are naturally gluten free.
Do you create your own recipes or do you get inspired by other blogs and cook books and tweak them to make your own?
A bit of both really – depends how adventurous we are feeling! Over the last few years we have built up a huge folder of recipe cut outs from cookbooks/magazines/newspapers so combined with our favourite blogs we tend to have plenty of inspiration for recipe creations☺. It is so satisfying when you can modify a recipe to improve its nutritional profile!