January 29, 2015

Healthy Quinoa Patties + Benefits of Fibre!

If I were to make a list of what makes a food healthy, fibre would most certainly be at the top of that list. Now, why is fibre healthy? Why do nutrition experts recommend diets high in fibre? 

Today I want to share the reasons why you should include more fibre in your diet and then hope you go, do these quinoa patties that are a great option for that.

Benefits of fibre:

-It helps reduce cholesterol. Then again, why would we want this? Cholesterol and other fats, when in excess, can accumulate in our arteries, block them and cause heart diseases or strokes. I’m pretty sure no one wants this and a way to help prevent it is by having a diet high in fibre.

-It makes you feel satisfied (or full) for a longer period. This is especially important for people who want to lose weight. When people want to drop a few pounds a common issue they face is that they feel hungry all the time. Fibre is a great way to avoid this since it's slowly digested by our stomach and can therefore make us feel full for longer.

-It helps regulate blood sugars. And, one more time, why would we want this? Having high levels of sugar in our blood can slowly damage our insulin response, leading to diabetes. Insulin is that awesome thing that helps our bodies get the sugar we eat so that we get the energy we need. When insulin is not responding, we can have high levels of sugar in our blood and this can damage other organs such as our eyes, kidneys and heart. Fibre is a great way to avoid this since it's slowly absorbed. This will help control the insulin response and aid in the prevention of diabetes.

-It normalizes bowel movements. The details and ways of how this works can sound unappealing. Let’s just say that you can prevent constipation, hemorrhoids and other diseases related with our intestines. I’m pretty sure this is something we all want!

These are the most important benefits of fibre. Some foods that are high in fibre include whole grains, seeds, beans and legumes, and fruit and vegetables. 

Now, let's get to the recipe of these quinoa patties! They are crispy on the outside and soft in the middle, high in fibre and nutrients, plus, super delicious!

Serves 10 patties, preparation: 10 minutes. In the fridge: 30 minutes. In the oven: 40 minutes. Total: 1h 20 mins. 

-4 eggs
-2 and 1/2 cups of cooked quinoa (about 1 cup un-cooked)
-3/4 cup rolled oats
-200g feta cheese reduced in fat
-2 cups of spinach, chopped
-1 medium carrot, grated 
-2 pinches salt and pepper
-1 tablespoon olive oil

1. In a medium-large bowl, beat the eggs with a fork. Then add the rest of the ingredients and mix well to combine

2. Place the bowl in the fridge for 30 minutes.
3. Preheat oven to 425*F and line a baking dish with parchment paper.
4. Form about 10 patties with your hands and place them in the baking dish. 
5. Bake for 22 minutes, then flip to the other side and bake for another 18 to 20 minutes, or until the patties look golden.
6. Serve warm and enjoy! 

Adapted from Green Kitchen Stories