As a Women's Health Coach, I am always on the lookout for new and exciting ways to
incorporate superfoods not only into my diet but also for my clients and their families too. With picky eaters in the mix, sometimes us Mama's need to get creative! Two of my all-time favourites are quinoa and dark chocolate - not only are they delicious (and an easy 'yes' from the little ones), but they are also incredibly nutritious.
In this post, I will lay out the benefits of these two superfoods and show you how to make two delicious and healthy snacks in 10 mins using quinoa and dark chocolate.
Superfoods - Quinoa and Dark Chocolate
Superfoods are nutrient-dense foods that are particularly beneficial for our health. They are packed with vitamins, minerals, and antioxidants that can help to boost our immune system, improve our gut health, and even reduce our risk of chronic diseases. Quinoa and dark chocolate are two such superfoods that have gained popularity in recent years for good reason.
Quinoa is a gluten-free, grain-like seed that is native to South America. It is a great source of protein, high in fiber, and essential amino acids, making it an excellent choice for vegetarians and vegans. Dark chocolate, on the other hand, is made from cocoa beans that are rich in flavonoids, a type of antioxidant and magnesium.
Dark Chocolate has been shown to improve heart health, boost mood, and even enhance cognitive function.
Quinoa and Dark Chocolate, the Perfect Duo
Quinoa and dark chocolate make a perfect duo for several reasons. Firstly, they complement each other's taste and texture. The nuttiness of quinoa enhances the rich, chocolatey flavour of dark chocolate, while its crunchiness adds a delightful texture to the smoothness of chocolate. Secondly, they both offer unique health benefits that can work together to improve our health.
Quinoa is an excellent source of fiber, which can help to improve gut health and regulate hormone levels.
Dark chocolate, on the other hand, is rich in antioxidants that can help to protect our cells from damage and reduce inflammation. Together, these two superfoods can provide a powerful boost to our overall health and wellbeing.
Benefits of Quinoa
Quinoa is a highly nutritious food that is packed with essential nutrients. It is rich in protein, fiber, and several vitamins and minerals, including magnesium, potassium, and iron. Here are some of the key health benefits of quinoa:
1. Helps to regulate hormone levels
Quinoa is high in fiber, which can help to regulate hormone levels in women. It can also help to reduce the risk of conditions such as PCOS and endometriosis, which are often linked to hormonal imbalances.
2. Improves gut health
The fiber in quinoa can also help to improve gut health by promoting the growth of beneficial gut bacteria. This can help to reduce the risk of digestive issues such as constipation, diarrhea, and bloating.
3. Boosts energy levels
Quinoa is rich in complex carbohydrates, which are a great source of energy. It can help to keep you feeling full and satisfied for longer, making it an excellent choice for a meal or snack.
Benefits of Dark Chocolate
Dark chocolate is a delicious and healthy treat that is rich in antioxidants and other beneficial compounds. Here are some of the key health benefits of dark chocolate:
1. Protects against oxidative stress
Dark chocolate is rich in flavonoids, which are powerful antioxidants that can help to protect our cells from damage caused by free radicals. This can help to reduce the risk of chronic diseases such as cancer, heart disease, and Alzheimer's disease.
2. Improves mood
Dark chocolate contains several compounds that can help to improve our mood and reduce symptoms of anxiety and depression. For example, it contains phenylethylamine, a compound that can help to stimulate the release of endorphins, the "feel-good" hormones.
3. Enhances cognitive function
The flavonoids in dark chocolate can also help to enhance cognitive function by improving blood flow to the brain. This can help to improve memory and concentration, and reduce the risk of cognitive decline as we age.
Recipe for Quinoa & Chocolate - 2 Ways
Chocolate Quinoa Lego Shapes
If you want to make your Nutty Chocolate Quinoa a bit more fun and playful, you can try pouring the melted chocolate mixture into Lego moulds. Here's how to do it:
Ingredients
1/2 cup quinoa
1/2 bar of dark chocolate (I used a mixture of 100% and 85%)
1 teaspoon of coconut oil dark
Method
Pour the quinoa into a saucepan and heat on medium while stirring constantly. Once you hear a mini popping sound, take it off the heat (2-3mins).
Melt the dark chocolate and coconut oil over boiling water (I used a glass lid but a bowl works well here too), stirring every 30 seconds until smooth and silky.
Pour the melted chocolate over the quinoa and stir in until covered.
Pour half of the mixture into silicone Lego moulds, filling each cavity to the top.
Transfer into the fridge or freezer. They set in the freezer in about 15 minutes, the fridge takes about 1 hour.
Pop the characters or shapes out of the moulds and store in the fridge in a jar for up to 3 weeks (if they last that long!)
Nutty Chocolate Bark with Quinoa and Dark Chocolate
Chocolate bark is a delicious and easy-to-make snack that is perfect for an instant boost when you're on the go or a thoughtful gift. Your mate will give you the biggest squeeze when you arrive at your next playdate with this one in hand. It's made by melting chocolate and pouring it onto a flat surface, which is then broken into small pieces. Chocolate bark can be customised with a variety of toppings, including nuts, dried fruit, and seeds.
You can use the other half of the mixture above and add toppings or if you're starting from scratch here's how to create a bigger batch.
Ingredients
1/2 cup quinoa
1/2 bar of dark chocolate (I used a mixture of 100% and 85%)
1 teaspoon of coconut oil dark
1 dessert spoon of mixed seeds (I used pumpkin and sesame)
1 teaspoon or dried fruit (I used sour cherries and raisins)
pinch of good quality salt
Other ideas: almonds, brazil nuts, cashews, dried cranberries, dates, apricots.
Method
Line a baking tray with parchment paper.
Follow steps 1-3 above if making separately
Pour mixture (or the other half of the mixture) onto the parchment paper and smooth flat with the back of a spoon.
Sprinkle over toppings; nuts, seeds & dried fruit.
Transfer into the fridge or freezer. They set in the freezer in about 15 minutes, the fridge takes about 1 hour.
Break the chocolate bark into small pieces and enjoy!
Final Thoughts
Quinoa and dark chocolate are two superfoods that offer a range of health benefits. By incorporating them into a delicious and healthy Nutty Chocolate Bark or into fun shapes both big and little kids will be drawn to, you can enjoy the best of both worlds - a tasty treat that is filling, nutritious and satisfying. Whether you're looking to improve your gut health, boost your mood, or simply get some instant energy before a meeting or school run, this recipe is a must-try. So go ahead and give it a go - your taste buds and your body will thank you!
Don't forget to sign up for our newsletter to receive more healthy recipes and nutrition tips! Or if you're looking for more inspiration, check out this protein packed chocolate recipe.
Alisa x
Women's Health & Wellbeing Coach
Founder of Nourish + Power
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