Let’s begin with the truth first, quinoa is not a grain, many people believe it is, but it is actually a seed. Quinoa is pronounced as ‘Keen-wah’. The consumption of this seed is similar to grain as it is cooked and eaten like cereal. It is a superbly healthy thing to eat and has more than many benefits.
It was considered as a sacred grain and called ‘mother of all grains’ in Inca Empire. South Americans have been eating quinoa from thousands of years but it is only recently that it became a trend and now it is in the list of superfoods.
Nutritional Benefits of Quinoa
These days it is like the most popular food, and you can find it everywhere easily even several discount codes and promo codes offer quinoa products. It has three main types; red, black, and white. One full cup of cooked quinoa contains about 222 calories, 39 grams carbs, and 4 grams fat. It also has a little amount of omega-3 fatty acids.
Mostly it is grown organically which is an added benefit. It is non-GMO and Gluten free. Technically it is far from cereal grain, but still, it is counted as one whole-grain food.
It leaves behind most grains as it is higher than those in fiber content. In 185 grams quinoa, there are 17 to 27 grams of fiber. However, only 2.5 grams of this fiber is soluble, and the rest is insoluble.
No Gluten And High In Protein
Apparently, there is a new trend to avoid Gluten, and we don’t mind the trend because once in a while we all should make healthier choices. This seed is also amazing for the people who are intolerant to Gluten or just staying away as it is Gluten free. And it’s natural so 10/10.
When comparing to most of the plant foods that helps in collagen production quinoa is high in protein. It is an excellent choice for vegans and vegetarians because it also contains essential amino acids. On top of all, the glycemic index is around 35 which is low; however, it is still high in carbs.
Improves Overall Health
If you are after minerals, then quinoa is your solution. It is fairly high in minerals, but it also contains phytic acid which makes these minerals hard to be absorbed. The soaking or sprouting can solve this tiny hurdle. The sprouting also increases the antioxidant levels of the seed.
This magical seed is also effective for losing weight. The high protein content in it increases metabolism and reduces appetite. The fiber increases the feeling of stomach fullness, and you may want to eat less than usual. All of these qualities are not only helpful in weight loss; these are incredibly healthy qualities and can have positive impacts on overall health.
Quinoa-Easy To Prepare
It is tremendously easy to incorporate the seed in the diet, and it goes well with many foods. It takes around not more than 15 to 20 minutes to get ready for the plate. You can just boil it for like 15 minutes with a dash of salt and enjoy a yummy meal. And if you fancy something more delicious, then there are several ways to prepare it.
Recipes To Prepare Quinoa In Different Ways
We have tried to stick to the ingredients that are easily available. In fact you don’t even have to go out just use some grocery discount codes and promo codes to get the ingredients included in the recipes.
How About A Summer Salad made of Quinoa
- Cooked quinoa 4 cups
- Black beans 1 cup
- Chopped bell papers 1 cup
- Halved cherry tomatoes 1 cup
- Chopped cucumber 1 cup
- Diced onion ½ cup
- Chopped parsley ¼ cup
- Vinegar 1 tablespoon
- Ground cumin 1 tablespoon
- Juice of 1 lime
- Extra-virgin olive oil 2 tablespoon
- Salt and pepper to taste
Mix all the ingredients in a serving bowl, and that’s it, the tasty salad is ready. It is for 8 servings. The nutritional value of this salad is 110 calories, 4.5 grams proteins, .04 milligrams cholesterol, 4 grams saturated fat, 2.8 grams fat, 2 grams fiber, 71 milligrams sodium, and 17 grams carbohydrates.
You can even have quinoa in breakfast, how you ask? Here’s how
- Cooked quinoa 1 cup
- Chopped raw pecans 2 tablespoons
- Ground cinnamon ½ teaspoon
- Maple syrup 1 tablespoon
- Coconut oil 1 ½ teaspoons
- Pinch of salt
- Hemp, flax, or chia seeds
- Milk or yogurt
- Chopped dried cherries or cranberries
Toast the pecans by warming them in a saucepan over medium heat. It will take around 4 to 6 minutes.
Add coconut oil, salt and cinnamon in a saucepan while stirring for 15 to 20 seconds.
Now add already quinoa in the pan and stir to mix it well. Cooked about a minute or so and stir it continuously until the quinoa is warm through.
Remove it from the heat and add maple syrup.
Transfer the mixture to a bowl and add the toppings. Serve it with milk or yogurt.
And here comes another yummy salad with broccoli and honey mustard dressing.
- Uncooked quinoa ¾ cup
- Silvered or sliced almonds ½ cups
- Chopped fresh basil ¾ cup
- Water 1 ½ cups
- Broccoli 1 ½ pounds
- Red pepper flakes
- Pressed or minced garlic cloves 2
- Freshly ground pepper to taste
- Honey 1 tablespoon
- Lemon juice 2 tablespoons
- Sea salt ½ tablespoon
- Apple cider vinegar 1 tablespoon
- Smooth Dijon mustard 2 tablespoons
Rinse the quinoa in a mesh under the running water. Combine the quinoa and 1 ½ cups of water in a pot. Bring it gentle boil keeping the heat medium. Reduce the heat to medium-low and simmer it until the water is absorbed. Remove from heat, cover it and leave for 5 minutes. After 5 minutes uncover the pot and fluff with a fork.
Toast the almonds in a skillet over medium heat for 5 to 7 minutes until the edges are golden. Transfer the almonds to a serving bowl when toasted.
Now come to the broccoli. Trim florets and stems off any brown bits and slice into manageable pieces. Discard the woody parameters of the stems. Feed the broccoli florets in the food processor with the slicing blade and use the grating blade to shred the stem. It can also be shredded by hands.
Mix all dressing ingredients and whisk to emulsify. It should be tangy if it is acidic then add a little more honey and if it too blunt add mustard or lemon juice.
Take a large serving bowl and add cooked quinoa, shredded broccoli, and chopped basil into a serving bowl. Pour the dressing and toss to mix. Let it rest for 20 minutes so the flavors can meld.