Spiced Quinoa Stir-Fry with Vegetables

1. Boil quinoa with water in a 1:3 ratio and set aside

2. In a pan, add a little oil and temper with cumin, mustard, garlic, vegetables of choice, salt, curry leaves, and other seasonings

3. Add the cooked quinoa and mix it well

4. Serve the dish

Health notes

1. Short chain fatty acids (SCFAs) like acetate, propionate, and butyrate are produced by gut bacteria from fermenting dietary fibers and resistant starches

2. SCFAs support gut health by providing energy to colon cells, reducing inflammation, and maintaining intestinal integrity

3. They regulate immune function, blood sugar, lipid metabolism, and appetite hormones

4. SCFAs may influence mood and brain function via the gut-brain axis and are linked to lower risks of obesity, diabetes, cancer, and bowel diseases

5. A diet rich in fiber, resistant starches, and prebiotics boosts SCFA production for better health