被稱為「穀物中的女皇」的藜（讀作黎）麥其實是一種種子。煮熟後的藜麥有種鬆脆的口感和果仁的味道。有些人當它像白飯般吃，但它含有的營養更多。它含有所有九種必須氨基酸，令它成為完美的蛋白質來源，對素食者尤其重要。再者，它含有纖維可以降低和控制膽固酵、奧米加三不飽和脂肪可幫助減低心贓病的風險，和其他營養素如鈣質、鐵質、磷質、維生命B雜和E。藜麥是一種多才多藝的而又容易烹調的食材，甚至可以被加到沙律當中。如果你還未食過藜麥，那你便不可錯過以下的沙律食譜了。然後，你便會發覺其實健康的食物並不一定是難食的。

藜麥彩虹沙律（四人份量）
材料
一杯三色藜
半杯鷹嘴豆
半杯甜玉米
一個紅色燈寵椒（切粒）
一番茄（切粒）
一個小紅洋蔥（切粒）
一小洋蔥（切粒）
四分一杯新鮮香菜（切碎）
三湯匙蘋果醋
一湯匙檸檬汁
兩湯匙椰子油
一把松子
半個牛油果（切粒）

準備方法
1. 過夜浸泡120克三色藜麥，使其發芽（或約6小時）。
2. 放三色藜麥和同等份量的水進電飯鍋中烹煮，之後讓它冷卻下來。
3. 仔細地把半個紅甜椒、一個番茄、一個紅色小洋蔥、一粒小蒜、半碗鷹嘴豆、一碗玉米切粒和把一些意大利香菜切碎
4. 在一個大碗裡，混合在步驟3中準備的成分
5. 添加兩至三茶匙有機蘋果醋和兩湯匙有機冷榨初榨椰子油，輕輕搞拌
6. 在沙拉頂部放置一些牛油果粒和一把松子果仁，食用前擠一些檸檬汁。

資料來源：
撰文：Organic Mama Ltd.
翻譯：HK BioTek Ltd.

中文翻譯由生物保健（香港）有限公司提供。
如中英文版本有差異，以英文版本為準。

Quinoa (pronounced ‘keen-wah’), known as the “queen of grains”, is actually a seed. It cooks up slightly crunchy with a mild nutty flavor. Some people eat it like white rice, yet it has way more nutrients. It contains all of the nine essential amino acids, making it a perfect source of protein, especially for vegetarian. It is also packed with fibre which helps lower and control blood cholesterol, omega-3 unsaturated fats which help reduce risk of heart diseases, and other nutrients such as calcium, iron, phosphorus, vitamin B complex and E. Quinoa is a versatile and easy-to-prepare ingredient that can be even added to your salads. For those who haven’t already tasted quinoa, you must try this salad recipe and you will realize you don’t have to compromise on taste for health!

Quinoa Rainbow Salad (Servings: 4)
Ingredients:
1 cup tricolor quinoa
½ cup canned chickpea
½ cup sweet corn
1 red bell pepper (finely diced)
1 tomato (finely diced)
1 small red onion (finely diced)
1 small onion (finely diced)
¼ cup fresh parsley (chopped)
3 tablespoons apple vinegar
1 tablespoon lime juice
2 tablespoons coconut oil
handful of pine nuts
½ avocado (coarsely diced)



Preparation
1. Soak 120g tricolor quinoa overnight for sprouting (or for around 6 hours).
2. Cook the tricolor quinoa with equal parts water using a rice cooker. Let it cool down after that.
3. Finely dice 1/2 red bell pepper, 1 tomato, 1 small red onion, 1 small garlic, 1/2 bowl of chick pea/kidney bean, 1 bowl of corn; and chopped some Italian parsley
4. In a large bowl, combine the ingredients prepared in Step 3
5. Add 2-3 teaspoons Organic apple cider vinegar and 2 tablespoons Organic cold-pressed extra-virgin coconut oil and toss gently
6. Top the salad with diced avocado and a handful of pine nuts. Squeeze in some lime juice before serving.


Source from Organic Mama
Provided by HK BioTek Ltd.



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