Essentials

Quinoa is a super-seed that is gluten-free and a complete protein. Its easy to digest and perfect for vegans and vegetarians. Its also easy to cook and even easier to consume. 

Quinoa has three strains: white, black and red. While white is most popular as its easier to cook, mixed quinoa is popular for added flavour and colour.

Product of Bolivia

Ingredients: Organic quinoa

HEALTH BENEFITS:

The nutritional profile of Quinoa is impressive, giving this seed some important health benefits to brag about:

• Assists with weight loss 
• Benefits the gluten-free diet with a variety of nutrients not found in other gluten-free grain sources
• Has anti-cancer properties with all those anti-oxidants
• Is gut-health friendly 
• Supports bone health 

USE IT!

Quinoa has a mild taste when rinsed before cooking. Add in some extra flavour by cooking in stock or bone broth for some added nutrients! 

It is popular as a rice substitute, added to salads and can even be made into porridge! Its budget friendly and goes a long way in the pantry.

NUTRITION:

This well-rounded seed offers a lot for the body as its high in:

• Protein & fiber
• Manganese, magnesium & phosphorus
• Folate, copper & iron
• Thiamine, vitamin B-6 & potassium

1 cup of cooked quinoa contains: 22 calories, 4g of fat, 39g of carbohydrates, 5g of fibre & 8g of protein

RECIPE:

Perfectly Cooked Qunioa

Ingredients:

• 1 cup of quinoa
• 2 cups of water/stock/broth

Instructions:

1. Rinse quinoa in a strainer in cold water, rub quinoa together with your hands.

2. Add to saucepan with liquid and bring to a boil.

3. Lower the heat, and cook covered for 15 minutes. 

4. Remove from heat, let stand with the LID ON for 5 more minutes.

5. Fluff with a fork & enjoy!

Organic Quinoa

Quinoa is a super-seed that is gluten-free and a complete protein. Its easy to digest and perfect for vegans and vegetarians. Its also easy to cook and even easier to consume. 

Quinoa has three strains: white, black and red. While white is most popular as its easier to cook but they all have the same nutritional super-powers!

Product of Bolivia

Ingredients: Organic quinoa

HEALTH BENEFITS:

The nutritional profile of Quinoa is impressive, giving this seed some important health benefits to brag about:

• Assists with weight loss 
• Benefits the gluten-free diet with a variety of nutrients not found in other gluten-free grain sources
• Has anti-cancer properties with all those anti-oxidants
• Is gut-health friendly 
• Supports bone health 

USE IT!

Quinoa has a mild taste when rinsed before cooking. Add in some extra flavour by cooking in stock or bone broth for some added nutrients! 

It is popular as a rice substitute, added to salads and can even be made into porridge! Its budget friendly and goes a long way in the pantry.

 NUTRITION:

This well-rounded seed offers a lot for the body as its high in:

• Protein & fiber
• Manganese, magnesium & phosphorus
• Folate, copper & iron
• Thiamine, vitamin B-6 & potassium

1 cup of cooked quinoa contains: 22 calories, 4g of fat, 39g of carbohydrates, 5g of fibre & 8g of protein

RECIPE:

Perfectly Cooked Qunioa

Ingredients:

• 1 cup of quinoa
• 2 cups of water/stock/broth

Instructions:

1. Rinse quinoa in a strainer in cold water, rub quinoa together with your hands.

2. Add to saucepan with liquid and bring to a boil.

3. Lower the heat, and cook covered for 15 minutes. 

4. Remove from heat, let stand with the LID ON for 5 more minutes.

5. Fluff with a fork & enjoy!

ROASTED & SALTED CASHEWS

Country of Origin: Vietnam

Ingredients: Roasted cashew kernels, vegetable oil, salt

HEALTH BENEFITS:

Cashews, in moderation, are said to be good for the heart, as they are rich in unsaturated fats (the good fat) made up of monounsaturated fatty acids (62%) and polyunsaturated fatty acids (the even better fats) (18%). They are also high in:

• plant-based protein
• dietary fiber
• copper, magnesium & zinc
• antioxidants 

USE IT!

Cashews are a handy little nut that can be used in salads, yoghurts, smoothies, cooking, baking, and can be made into a tasty little spread. They're also a perfect snack by themselves or added to your favourite nut mix.

Organic Black Rice

Black rice, also known as 'forbidden rice' is one of the greatest rices in terms of health benefits. It is known as the 'forbidden rice' as it was only reserved for the Chinese upper class or royalty. In recent years it has gained popularity in the western world for its nutritional content, sweet and nutty flavour and it being naturally gluten free. It's delicious.

Health Benefits:

Being the richest rice in anti-oxidants, containing anti-inflammatories and fibre, is a great source of protein, minerals and phytonutrients. Given these impressive properties, it has multiple health benefits to the body:

• Can improve digestive health & metabolism
• Black rice helps regulate blood sugar absorption
• Plays a role in protecting heart health
• Full of anti-oxidants

How to Cook:

Black rice is a stickier rice than its counterparts. It can be enjoyed in endless amounts of ways. From an accompaniment to main dishes, in stir fries, salads, in veggie burgers and more.

It has been used in rice cakes, bread, porridge and makes a yummy dessert as well.

To Cook:

• 2 1/4 cup of water or broth (use bone broth for an even greater nutritional boost)
• 1 cup of black rice (rinsed)
• salt to taste

Using the absorption method, add water and rice to a saucepan and bring to a boil over high-medium heat. Add the salt, reduce the heat & cover for 30 minutes.

Cook until the water has been absorbed. Remove from the heat and allow to stand for 5-10 minutes. Fluff with a fork then enjoy!

Organic jasmine rice. 

Product of Australia 

This premium blend of mixed nuts is second to none!

This blend is salty, crunchy and satiating. Made with a mix of hazelnuts, pecans, walnuts, cashews, brazil nuts, almonds and pistachios, a handful is an unbeatable snack!

HEALTH BENEFITS:

Nuts are naturally high in:

• monounsaturated ( good) fat
• vitamins and minerals
• good source of dietary fibre

Adzuki Beans

These Australian grown small beans are red and full of the good stuff. Traditionally grown in East Asia, these guys are highly nutritious and a great addition to your favourite bean recipes.

Country of Origin: Australia

Ingredients: Australian Adzuki Beans

Nutrition:

One cup of cooked adzuki beans contains:

294 calorie, 57 grams of carbohydrates, 17.3 grams of protein, 0.2 grams of fat, 16.8 grams of fibre, 278 micrograms of folate, 1.3 milligrams of manganese, 386 milligrams of phosphorus, 1,224 milligrams of potassium, 0.7 milligrams of copper, 120 milligrams of magnesium, 4.1 milligrams of zinc, 4.6 milligrams of iron, 0.3 milligram thiamine, 0.2 milligram vitamin B6, 0.1 milligram riboflavin, 1.6 milligrams niacin, 64.4 milligrams calcium.

Organic Quinoa Flakes

 What are quinoa flakes? They're essentially quinoa seeds pressed down into a flake. So they contain all of the same goodness as quinoa, just pressed into a different form to be enjoyed in more ways!

Ingredients: 100% organic quinoa flakes

Country of Origin: Bolivia

HEALTH BENEFITS:

The nutritional profile of Quinoa is impressive, giving this seed some important health benefits to brag about:

• Assists with weight loss 
• Benefits the gluten-free diet with a variety of nutrients not found in other gluten-free grain sources
• Has anti-cancer properties with all those anti-oxidants
• Is gut-health friendly 
• Supports bone health 

NUTRITION:

This well-rounded seed offers a lot for the body as its high in:

• Protein & fiber
• Manganese, magnesium & phosphorus
• Folate, copper & iron
• Thiamine, vitamin B-6 & potassium

1 cup of cooked quinoa contains: 22 calories, 4g of fat, 39g of carbohydrates, 5g of fibre & 8g of protein

RECIPE:

Overnight Superfood Bowl with Chia Seeds & Quinoa Flakes

Author: www.thefullhelping.com

Ingredients:

3 tbsp chia seeds
1/3 cup quinoa flakes
1 cup almond milk (add more if needed)
1 tsp vanilla
maple syrup to taste

Topping:

1 chopped banana
1/2 cup frozen blueberries
1 tbsp cacao nibs
1 tbsp goji berries

Instructions:

Mix the chia seeds, quinoa flakes, almond milk, stevia if using, and vanilla in a bowl and set in the fridge overnight. Add more almond milk int he morning if it’s too thick or pasty.

Top with fruit and nibs, and enjoy!

Unlike like other brands, these Macadamias are roasted in macadamia oil giving them a deeper, nuttier flavour. 

These macadamias are proudly Australian grown and are a fantastic on their own or as part of a grazing board! 

HEALTH BENEFITS:

• naturally low in carbohydrates and sugar
• rich in vitamins and minerals
• a good source of dietary fibre
• rich in healthy monounsaturated fats