 This Mexican inspired one-pot dish is great for a mid-week family meal. It takes less than 20 minutes and uses mostly store cupboard ingredients.
This meal is vegan with plenty of protein coming from the quinoa and black beans. And even if you aren't vegetarian or vegan, try it a meat-free Monday meal. INGREDIENTS (Serves 4*) 1 tsp Coconut oil 2 clove garlic, minced 1 red chilli, finely chopped 160g Quinoa 500ml Organic Vegetable stock 240g or 1 tin Black beans, drained and rinsed 250g or 1 tin Chopped tomatoes 100g sweetcorn, tinned or frozen 1/2 tsp Chilli powder 1 tsp ground cumin Sea salt and pepper 1 avocado, diced Juice of 1 lime Handful of chopped fresh coriander METHOD 1. Heat the oil in large pan over a medium heat 2. Add the garlic and chilli and cook for about 1 minute, stirring frequently. 3. Stir in the quinoa and toast for 30 seconds 4. Add the vegetable stock, beans, tomatoes, sweetcorn, chilli powder and cumin 5. Season with sea salt and pepper to taste 6. Bring to the boil, cover, reduce heat and simmer for about 15 minutes, or until quinoa is cooked 7. Stir in the avocado, lime juice and coriander. 8. Serve immediately. *Just halve the quantities if you would like to make this for 2.
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Do you think you could have some kind of food intolerance? Something that doesn’t quite agree with you?
It’s really important to fix this, especially if you’ve had niggly symptoms for years. Food intolerance can cause long term low grade inflammation through the body. If your body doesn’t like something that you are repeatedly eating, it can lead to worsening symptoms in the future. Inflammation is a big driver of chronic disease so it is important to address any long term inflammation. Below you will see the the most common symptoms of food intolerances, so you can decide if a test is something you need to do. If you do discover you have a food intolerance its likely that you don’t have to remove the food forever. But it’s important to know that it’s not enough to just take the food out and not do anything about it. If you find you have a food intolerance, this is your body telling you that your digestive tract needs some TLC to restore it to optimal function. Without this vital step, you’re likely to end up (over time) with more intolerances and more symptoms. Do you experience any of the following: Abdominal pain Fatigue Bloating Constipation/Diarrhoea IBS Asthma Weight that won’t shift Arthritis Bloating Blocked nose Migraines Ear Infections Headaches Eczema Coughs (frequent) Sinusitis Itchy or overly waxy ears Hives THE DIFFERENCE BETWEEN FOOD INTOLERANCE & ALLERGY FOOD ALLERGY A food allergy produces IgE antibodies in response to a food, drink or other substance the body mistakenly thinks is attacking it. The issue can be restricted to one area (your digestive system, skin and so on) or the whole body, where the immune system triggers widespread inflammation and swelling – anaphylaxis – which can be deadly. The reaction is often immediate. If you think you have a food allergy, you can often get tested free of charge via your GP. If you have a food allergy, you will need to avoid the food forever. FOOD INTOLERANCE When you have a food intolerance, it can be very difficult to spot the problem food because the reaction can happen fairly quickly after eating it, or, in some cases, many hours or days after. This can make it quite difficult to pinpoint what is causing the adverse symptoms. These food sensitivities cause the body to produce IgG antibodies, and raised levels to specific foods can cause low level inflammation through the body and a variety of symptoms (as above). WHO SHOULD TEST? If you suspect you have a food intolerance, testing is the first step so you can start pinpoint what is causing the problem. It is advised that you work with a Nutrition Professional to restore the integrity of the digestive tract, ready for when you eventually reintroduce this food. HOW TO TEST I use the Lorisian Laboratories 150+ food intolerance test, which is a highly accurate IgG food intolerance test, testing over 150 types of foods. It is a finger-prick blood test which can be taken during your consultation. The test is then sent back to the laboratory and analysed, and results are usually received within a week. WHAT IS THE COST? The food intolerance test alone costs £299. I strongly advise people who want to test to take my Food Intolerance Package for £399 which, as well as the test, includes an Initial and follow up consultation. This provides professional guidance on how to apply the test results to your diet in a safe way, and to work on any restoration required to the digestive tract. This package also provides you with a saving of £50 on my usual consultation prices. If you are interested in finding out more, or booking a test, please get in touch. |
Francesca Grace LancasterNutrition in Northwood, Rickmansworth and surrounding areas. Archives
November 2017
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