Here is my recipe that illustrates very well the last post "How to manage overeating and over-drinking during summer and be in shape for September". Indeed, tabbouleh can fit in any barbecues, picnics, aperitifs or any other summer gathering dinner. And I can already hear your friends thanking you for bringing this dish which brings a little freshness and lightness to the meal!
I revisited this recipe in order to increase its antioxidant and anti-inflammatory power. As I explained in my last post, the goal is not to deprive yourself of the pleasures of summer, but to enjoy it and, at the same time, make the right food choices so that your metabolism is armed for protect your cells against these overeating and drinking.
Ingredients (for 4 people)
200 g raw quinoa
1 pomegranate
200 g beetroot raw or cooked
½ red onion
A few parsley leaves
4 tbsp olive oil
1 lemon
1 pinch of salt
7 spices (Lebanese spices)
Preparation
1/ Rinse the quinoa with plenty of water. In a saucepan, put two parts cold water for one part quinoa. When the water boils, count ± 10 minutes of cooking. Drain and let cool.
2/ Cut the beets into small cubes. Chop the red onion. Take the pomegranate seeds.
3/ In a salad bowl, mix the quinoa, beet cubes, chopped red onion,
and pomegranate seeds. Add the spices, the pinch of salt, the parsley, the olive oil
and lemon juice.
Enjoy immediately.
The ingredients under the magnifying glass
Quinoa is a gluten-free cereal naturally rich in fiber and vegetable protein, which gives it a lower glycemic index and glycemic load than wheat semolina. This means that your blood sugar level will rise less by replacing durum wheat semolina with quinoa. I take this opportunity to remind you that significant increases in blood sugar levels repeatedly lead to chronic low-grade inflammation and chronic diseases such as type 2 diabetes, cardiovascular disease, etc. In addition, eating a cold starch modifies the structure of the starch which becomes a so-called "resistant" starch very beneficial to the bacteria of the intestinal microbiota, in particular by promoting the production of short-chain fatty acids (butyrate, propionate, acetate, etc.). I will tell you more about it in a future post.
Beets known to support the detoxification process of the liver, as is also the case with artichokes, broccoli, carrots, and black radish.
The pomegranate is rich in fiber (3.5 mg per 100 g) in vitamin C (20 mg per 100 g) and so much rich in minerals: about 700 mg of minerals per 100 g! (Potassium, Magnesium, Phosphorus and Calcium). But it is especially well known for its richness in antioxidants: polyphenols (tannins, anthocyanins, flavonoids, ellagic acid, etc.) and vitamin C. It is said to have an antioxidant capacity 2 to 3 times greater than that of wine or green tea! Pomegranate has also shown anti-inflammatory, and in some studies antifungal and antibacterial effects. The bitter-tasting white film that sits between pomegranate seeds is the most antioxidant-rich part. This is the reason why most scientific studies are carried out with pomegranate juice which contains the seeds plus this membrane which is very rich in polyphenols. Nevertheless, even if the studies seem to be promising, few are those carried out on humans… suspense, next month, I will tell you more about pomegranate.
The onion, we choose it red because it is the richest onion in quercetin, a polyphenol with scientifically proven anti-inflammatory and antioxidant power.
Lemon juice, among other things for its antioxidant vitamin C content.
The 7 Lebanese spices mix consists of chilli, ginger, cinnamon, pepper, nutmeg, clove, mahalep. And that's perfect because ginger, cinnamon and cloves have anti-inflammatory effects.
To be enjoyed with what makes you happy 😉
Thank you to the nice Lebanese patient who shared with me the real Lebanese Tabbouleh recipe! 🙂🙏