Mushroom and Pea Quinoa Risotto with Asparagus
Risotto is a traditional Italian rice dish made from a short-grained, starchy variety of rice called Arborio rice. The technique for making it is called the risotto method, which involves stirring small amounts of hot stock into the rice a little at a time, allowing the liquid to be absorbed slowly and during the whole process of cooking. For a perfect risotto, start by adding the rice to a non-sticky pan and let it get brown, stirring continuously. The Italians name this process “tostatura”.For a healthier twist add quinoa or barley, for example. These cereals are good sources of protein and fiber, and by adding these you can reduce the amount of risotto rice and increase the variety of food in your plate. They also add an interesting texture and flavor.
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Ingredients (4 portions):
Suggestion: For the stock, prefer home-made stocks, they are usually healthier. You can use some celery, spring onions, carrots, bay leaves, salt and pepper to create a delicious stock.
If you are not a vegan, you can make chicken stock from previous juices and gelatin from left overs of roasted chicken. Just simply added some water and adjusted the seasoning by adding some salt, black pepper and bay leaves.
Millet with chicken, courgette and chives
Last weekend my friend introduced me to millet. She is intolerant to gluten and millet is a gluten free grain - a good alternative to wheat. If you never tried, is similar to rice in terms of cooking and can be eaten savory as an accompaniment, sweet as a dessert (similar to rice pudding) or for breakfast (the equivalent of porridge).
Include millet in your diet as an alternative to other grains so you can get the maximum benefit of a varied diet. Each food has its particular benefits, make sure you vary as much as possible.
If you suffer from hypothyroidism, don't eat too much miller because this grain contains goitrogens. These are substances that suppress thyroid activity and can lead to goite.
1 cup of cooked millet (136g) contains 206Kcal, 2g fat, 41g carbohydrates, 6g protein and 2g fiber.
Try this healthy and light recipe, for your lunch or dinner and get the maximum benefits of millet.
This recipe works well when you have left overs of chicken in your fridge and want to use them for a different and quick meal.
Ingredients (1 portion):
Salmon teriyaki with rice noodles
Living away from my home country has made me try new cuisines without travelling away from this country. England is a multi-cultural country where many different foods are now part of the daily eating habits of the population. I've been having the pleasure of eating Asian, Indian, Lebanese, Arabic, Turkish, Japanese, Chinese food in restaurants but rarely cooking at home this kind of foods.
After a day at work discussing menus with a chef, he mentioned this dish - Salmon Teriyaki which is one of the favourites of the residents. I was quite surprised, because the majority of residents are British. He got me tempted to try this new recipe at home. Sometimes, trying a different dish, specially from a different culture can cause some insecurity however it's always exciting! Breaking the routine on weekdays trying a new recipe can be really one of the best moments of the day.
Diet advice: The WHO recommends consuming at least two portions of oily fish per week. Oily fish is rich in omega 3 which can help to fight inflammation and protect from cardiovascular diseases.
Ingredients (serves 4):
Hi, I'm Joana, a Portuguese registered dietitian in the UK. I am passionate about helping others achieving their health goals.