At NutriWorks CNC, we offer Marathon and Triathlon Fueling Classes. One of the sessions focuses on micronutrients that have a protective effect in our body as well as help us to optimize the energy we get from our food. During the class, not only micronutrients but also antioxidants and phytonutrients found in foods are discussed. These powerful components of food usually take a low-light to carbohydrate, fat and protein, the macronutrients.
However, in health promotion and wellness these other minor nutrients can play a major role in maximizing one’s health potential. They are found mainly in plant-based foods that are dark-colored or brightly hued purples, greens, reds, oranges and blues as well as herbs, spices and whole grains.
Each of the antioxidant-rich foods and good sources of flavonoids, isoflavones and catechins as well as inflammation fighting food sources were reviewed including where to purchase and ways to prepare each.
At the end of the class, everyone is asked to choose a few micronutrient-rich foods to try before the next class. Two of the most popular choices are Quinoa and Kale.
Quinoa, pronounced keen-wa, has been dubbed a supergrain, touted for its high protein, fiber and iron content. And compared to a grain like white rice, quinoa is higher in these nutrients. Along with 4 grams of protein, 2.5 grams of fiber, and 8 percent of the daily value for iron, quinoa also packs in 110 calories and nearly 20 grams of carbs per 1/2 cup perfect for the training athlete who needs both calories and carbs in a nutrient-rich form. Kale is a good source of Protein, Vitamin E (Alpha Tocopherol), B-vitamins and micronutrients and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Calcium, Potassium, Copper and Manganese. It is considered high on the anti-inflammatory scale.
So, I asked my friend, “Chef” Andre’ for a recipe utilizing these foods since I knew from my last blog he had run to the store to purchase quinoa. He found this recipe on Escoffier’s web site and modified to taste as follows:
Prep. time (min): 10
Cooking time (min): 30
1 bunch kale chopped
1 Tblsp sea salt
1 lemon for juice
1 tablespoon cilantro finely chopped
1/2 cup Radishes chopped
1 cup cooked quinoa
2 oz croutons
Preparation: Chop & salt kale after peeling off stalk. Add avocado and massage kale coating as much as possible. Add 1/2 fresh squeezed lemon juice. Add couple pinches of cilantro. Add chopped radishes. Add cooked quinoa. Add sliced black olives and sea salt. Toss & serve garnished with croutons.