Quinoa (pronouced keen-wah) is a South American grain that looks a bit like cous cous. It has been dubbed as a supergrain because it is highly nutritious and contains many useful vitamins, minerals and fats. It is also a great source of protein as it contains all the essential amino acids normally only found in foods of animal origin.

Quinoa is a better source of calcium than milk is as in addition to good levels of calcium it also has high levels of magnesium, a mineral required for efficient calcium absorption and utilisation. It also has good levels of iron, so is a great addition to vegetarian diets as iron is mostly found in foods of animal origin.

Unlike many other grains, it doesn't contain gluten so is well tolerated by people with allergies and can be given to young babies early on in the weaning process.

How do you use it then? Quinoa is very simple to prepare - you only need to boil it for around 15 minutes. The grain has a slightly nutty taste and can be used in salads instead of cous cous, or in soups to make them more substantial. You can also use it instead of rice. I find mixing a spoonful or two of pesto into hot quinoa gives it a lovely taste. You can find quinoa in most supermarkets, sometimes in the special ingredients sections. It is definitely stocked by all good health food stores.

For those of you who would like to combine exercise and nutrition to achieve your New Year's resolutions, I have some exciting news. I have teamed up with Heather Waring, founder of Walkers' Coach in her new programme "Weight Loss Walking".

I'm a keen believer in combining good nutrition and exercise to achieve optimum health (and your ideal weight) and have been working with Heather as the nutritional therapist for Walkers' Coach for a while now.

We have now put together a specific package to be able to provide a personalised weight loss programme incorporating exercise and diet. You'll receive tailor-made programmes from us both after individual consultations and at all times ongoing support will be available. Tell us your needs and lifestyle and we will work with you to find the best way forward.

To find out more, visit the Walkers' Coach web-site.

A good bowl of soup is a warming and comforting dish during the cold winter months. This is one of my favourites that I have developed and can be modified to include different vegetables that you happen to have in your fridge at the time. It is also substantial enough to be your main meal as it has protein from the red lentils. The quantities used below will make a large sauce pan of soup, enough for 6-8 people. Or you can freeze some in smaller portions for a later date.

Ingredients
1 cauliflower
1 leek
500g of sweet potato (usually 3 potatoes)
OR 1 medium sized butternut squash
1 tin of coconut milk
200g red lentils
500ml vegetable stock (Bouillon Vegetable Stock Powder makes a good stock)

1. Peel and cube the sweet potatoes, or peel, core and cube the butternut squash.
2. Wash and cube the cauliflower and chop the leek into 1 inch pieces.
3. Add the vegetables, coconut milk, red lentils and the vegetable stock into a sauce pan and bring to boil
4. Simmer the soup with a lid on for approximately 15 minutes, until the lentils and vegetables have softened.
5. Puree the soup with a handheld blender. Check the consistency.
6. If you want the soup to be runnier, you can always add some more hot vegetable stock. I personally like it nice and thick as it feels like more of a meal.
7. If you want to add some taste to the soup, you can mix in a chopped red chili with the other vegetables. Season with fresh black pepper.

What is your opinion on different protein powders?

Protein powders aimed at body builders or sports enthusiasts tend to contain a whole host of other nutrients and stimulants such as caffeine that claim to increase muscle growth and improve performance. For most people, these extra ingredients are unnecessary.

Then there are protein powders that are more like complete meals, with added vitamins and minerals and inviting flavours such and Cookies and Cream, or Strawberry Cheesecake. Use them as such, complete meals. They often come in one portion sachets (for example the Spirutein range by Natures Plus) and are a better snack than a chocolate bar if you have an attack of sweet tooth.

The third, and in my opinion the most useful, type of protein powders are the ones that really just contain protein and nothing else. They are a source of easily absorbable protein that can be utilised by the body for various functions such as boosting the immune system, assisting the liver in its detoxifying activities, and helping keep the energy levels steady. You can add these protein powders to fruit smoothies for a quick and nourishing breakfast, mix some into porridge or add to a pancake mix.

My favourite breakfast is 1 scoop of protein powder, 1 apple, handful of frozen berries, spoonful of tahini or other nut or seed butter, 1-2 spoonfuls of porridge oats and some water. I throw it all into a blender and whizz until smooth. I promise you won't feel hungry until lunch time when you eat this.

One of the best simple protein powders is Solgar's Whey to Go in Vanilla flavour. You can find it in some health food shops, or you can order it by calling Nutri Centre on 020 7637 8436. If you quote my practitioner code (ZZSAA010) you will receive a 10% discount.

If you have a question you'd like answered, please e-mail me.

Sanna Anderson is a Nutritional Therapist trained at the Institute for Optimum Nutrition, a leading establishment in the field of nutrition education.

She spent the first 10 years of her career in the financial industry enjoying the challenges of the corporate world. She's always been a keen cook and is passionate about good food, but it wasn’t until experiencing the dramatic effects of a diet change on her own health that she realised the impact good nutrition can have on the quality of life.

She is now sharing this knowledge at her nutrition consultations and through this newsletter and believes that good nutrition is the corner-stone of health and well- being. She is passionate about making healthy food appetising and easy to prepare and her approach is to work with her clients’ unique circumstances to help them achieve their goals.