By Quinoa, beetroot, and goat cheese form a powerhouse of nutrients, each bringing unique health benefits.
Quinoa, a pseudocereal, is highly regarded for its nutritional profile. It is one of the few plant foods that contain all nine essential amino acids, making it a complete protein source. This is particularly beneficial for vegetarians and vegans who may struggle to find complete protein sources.
Quinoa is also high in fibre, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E, and various beneficial antioxidants.
A study in the “Journal of the Science of Food and Agriculture” has highlighted quinoa’s role in reducing the risk of various diseases, including diabetes and heart disease, thanks to its high fibre and nutrient content.
Beetroot is another superfood in this combination. Known for its high nitrate content, beetroot has been linked to improved blood flow, lower blood pressure, and enhanced athletic performance.
The nitrates in beetroot are converted into nitric oxide in the body, which helps widen blood vessels and improve blood flow.
A study published in the “Journal of Nutrition” showed that beetroot juice could reduce blood pressure in hypertensive individuals. Additionally, beetroot is rich in fibre, folate (vitamin B9), manganese, potassium, iron, and vitamin C.
Goat cheese offers its own set of benefits. It’s a good source of protein, healthy fats, vitamins, and minerals, including calcium, phosphorus, vitamin B12, and riboflavin.
Compared to cow’s cheese, goat cheese is easier to digest for many people, thanks to its lower lactose content and different protein structure. It’s also typically lower in calories and fat than many cow’s milk cheeses, making it a healthier choice for those watching their calorie intake.
Research in the “Journal of Dairy Science” has indicated that goat milk products can benefit individuals with cow milk sensitivities or digestion issues.
When combined, quinoa, beetroot, and goat cheese create a nutrient-dense meal that is delicious and covers a broad spectrum of dietary needs. The protein from the quinoa and goat cheese is essential for muscle repair and growth, the fibre from quinoa and beetroot aids digestion and satiety, and the combination of vitamins and minerals supports overall health.
The nitrates in beetroot, combined with the magnesium and other heart-healthy nutrients in quinoa, can contribute to improved cardiovascular health. The variety of textures and flavours makes this combination appealing from a culinary perspective, providing a satisfying and healthful meal option.
In conclusion, the combination of quinoa, beetroot, and goat cheese is gastronomically appealing and offers many health benefits. From heart health to improved digestion and nutrient-rich profiles, this trio is an excellent addition to a balanced diet. The synergy of these ingredients provides a comprehensive range of essential nutrients, making it an ideal meal choice for health-conscious individuals.
Quinoa, beet & goats cheese salad
Ingredients
- 170 g Raw quinoa
- 2 Small beets, cooked, chopped
- 4 Handfuls rocket
- 100 g goat cheese, crumbled
- 60 g Dried cranberries
- 30 g Walnuts, roughly chopped
- 2 tbsp Olive oil
- 1/4 lemon, juice only
Instructions
- Cook quinoa according to the instructions on the packaging.
- Once quinoa is cooked, divide it between two serving bowls. Add chopped beetroot, rocket and crumbled goat cheese.
- Finally, top with cranberries and walnuts.
- To serve, season with salt and pepper and drizzle with olive oil and lemon juice.