This recipe features garam marsala, it is a lovely spice with sweet undertones. It can be found at your local indian food store. It is usually composed of coriander, cumin, cloves, and another spice or two depending on the maker. It is good to use in tacos, with beans, pork, and any sweeter dish with raisins or coconut.
Brocoli and other dark leafy greens are a good source of calcium. According to UCSF medical center, 1 c of broccoli has 180 mg of calcium and 50 calories. 1 cup of 1% milk has 102 calories and 300 mg of calcium. Other vegetable sources of calcium include dried figs (300 mg/cup), which would be a great substitution for the raisins, and spinach (240 mg/ cup cooked). Sesame seeds are also very high in calcium, but if one is worried about oxalates because of kidney stones or issues, sesame seeds and spinach should not be chosen to get ones calcium intake because of the high oxalates. Although oxalates can also interfere with calcium absorption, broccoli, while containing oxalates have very low levels of 5-10 mg/ 1/2 cup. A low oxalate diet would be considered to be less than 80 mg of oxalates per a day. Thus even eating 1 -2 cups of brocoli a day would still keep one in the low levels. Remember that all foods contain calcium in some amounts so if you are allergic to milk it is still possible to easily get ones calcium needs without supplementation. Although supplementation can be beneficial for the disease state, it is always best to get ones nutrients from whole forms.
1 T Coconut oil
1/2 c coconut
1/2 c raisins
1 t garam marsala
1/2 c cilantro
Step 1: Add 2 cups water to pot and boil with 1 t salt.
Put 1 cup quiona in a bowl and fill with water, swish around let sit till water comes to boil.
Gather other ingredients:
Step 2: When water comes to boil add brocoli head – remove after 2 min with tongs/fork
During this 2 min drain off water from quiona…add to the water from which you took out broccoli
Step 3: Roast Coconut
After melting coconut oil with garam marsala add coconut and stir frequently for 30 sec-1 min until toasted
Take out of pan and put in large bowl to prevent over browning
Chop Veggies and add all ingredient to coconut. Toss with an optional 1 t coconut palm sugar.
Step 5: Quiona should be done now (15 -20 min), take out of pan and put in a bowl to let cool for at least 15 min if you have the time. This will prevent it from becoming mushy from stirring too soon. LIGHTLY toss with veggies and drizzle with olive oil.
For further reading on oxalates, kidney disease, and interference of calcium absorption:
- Al-Wahsh, Ismail, Harry T Horner, Reid G Palmer, Manju B Reddy and Linda Massey. Oxalate and Phytate
of Soy foods. Journal of Agricultural Food Chemistry. 53, 5670-5674, 2005.
- Brinkley LJ, Gregory J, Pak, CYC. A Further Study of Oxalate Bioavailability in Foods. The Journal of Urology. 144. 94-96, 1980.
- Brinkley L, McGuire J, Gregory J, Pak CYC. Bioavailability of Oxalate in Foods. Urology. Vol. XVII, No 6. 534-538, 1981.
- Brzezinski E, Durning AM, Grasse B, Fusselman E, Ciaraldi T. Oxalate Content of Selected Foods. University of California, 17-29, 2002.
- Chai, W & Liebman, M. Oxalate content of Legumes, Nuts & Grain-Based Flours. Journal of Food Composition & Analysis. 18: 723-729, 2005.
- Chai, W and Liebman, M. Effect of different cooking Methods on Vegetable Oxalate Content). Journal of Agriculture & Food Chemistry. 53, 3027-3030, 2005.
- Hodgkinson, A. Oxalate Content of food and Nutrition. In Oxalic Acid in Biology and Medicine. 1st Edition. Academic Press, pp193-212, 1977.
- Holmes RP, Goodman HO, Assimos DG. Dietary Oxalate and its Intestinal Absorption. Scanning Microscopy 9, 1109-1120, 1995.
- (9) Holmes RP, & Kennedy M. Estimation of the Oxalate Content of Foods and Daily Oxalate Intake. Kidney International 57, 1662-1667, 2000.
- Hönow, R and Hesse, A. Comparison of extraction methods for the determination of soluble and total oxalate in foods by HPLC-enzyme-reactor. Food chemistry 78, 511-521, 2002.
- Judprasong, K; Charoenkiakul, S; Sungpuag, P; Vasanachitt, K; Nakjamananong, Y. Total and soluble Oxalate Content in Thai Vegetables, Cereal Grains and Legume Seeds and their Changes after Cooking. Journal of Food Composition and Analysis. 19, 340-347, 2006.