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The Big Fat Diet Blog

Beat Binge Eating in 8 Steps

Written by Big Diet Project. Posted in Psychology

binge foodBeat Binge Eating in 8 Steps

Binge eating is a common problem, particularly among women in Western countries, but is also growing in prevalence for men and other cultures. The following two characteristics must be present for an eating episode to be defined as a binge:

Eating, in a discreet period of time (i.e. within any 2 hour period), an amount of food that is definitely larger than most people would eat in a similar period of time and under similar circumstances, and

A feeling of lack of control during the eating episode (i.e. a feeling that one cannot stop eating or control what or how much they are eating)… 

 

Quinoa casserole

Written by Big Diet Project. Posted in Recipes

 Quinoa casserole (serves two)

mung beanAre you bored of always cooking with rice, potatoes, pasta? Then this is the recipe for you!

Mung beans are often used in curries but they also taste great in stews and salads. Mung beans are an excellent source of fibre; they are also high in iron, phosphorus, magnesium, manganese and potassium. Their fibre content makes them a great food for diabetics as prevents blood sugar spikes after a meal.

Quinoa is a wheat free alternative to starchy grains. It provides twice the protein of rice, while it is a good source of magnesium, manganese and calcium. Quinoa contains all nine essential amino acids (the breakdown of proteins), which makes it a complete protein food. It is a great choice for vegetarians who need to get a balance of protein through a animal protein free diet.

This meal takes about 40minutes to cook but most of this time the ingredients are left in the pot to simmer. We hope you enjoy it!

Ingredients

  • 2/3 cup uncooked quinoa (110gr)
  • ½ cup uncooked mung beans (100gr)-left in water for 6-8 hours
  • 1 small carrot
  • ½ broccoli
  • 400ml water
  • 1 onion
  • 2 tbsp olive oil
  • Pepper, thyme and garlic to taste
Method
  • Bring water to boil and add the beans. Reduce the heat and simmer for 15-20minutes
  • QuinoaUncookedAdd the quinoa, chopped vegetables, onion, pepper and herbs and leave to simmer for another 15-20minutes. The quinoa will be ready when it ‘opens’ in bigger balls, as shown in the picture. Add more water if needed.
  • Serve warm with fresh green salad on the side. If you want a mixture of proteins you could cook less beans and add some feta cheese on the side. Enjoy!   
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