Quinoa is a relatively new food for us, however, little by little it is becoming popular. The first thing to clarify a concept that does not seem to be entirely clear, the quinoa is not a cereal , however, thanks to the amount of starch it has and the way we consume it and mix it with other foods it has been considered a cereal. However, quinoa is a VEGETAL and, by the way, it is one of the most complete vegetables that currently exist as it provides the body with a great source of protein and carbohydrates .I tell you everything about Quinoa Health Benefits, its properties, benefits and its use in the kitchen .
Properties of quinoa
The quinoa is not more than a seed, but with unique characteristics to be consumed as a cereal, for that reason, we also call it pseudocereal. As such, quinoa provides most of its calories in the form of complex carbohydrates , but also provides about 16 grams of protein per 100 grams and offers about 6 grams of fat in the same amount of food.
If we compare quinoa with most cereals, it contains many more proteins and fats , although the latter are mostly unsaturated, highlighting the presence of omega 6 and omega 3 acids that help prevent heart disease and maintain good cardiovascular health. Regarding the caloric intake, the quinoa is similar or slightly higher than a cereal, since it contains less carbohydrates.
Also, quinoa is a vegetable rich in fiber which is ideal and highly recommended to consume for those who need to regulate intestinal transit, have problems of constipation or need to control weight.
If we refer to micronutrients, the quinoa highlights the content of potassium, magnesium, calcium, phosphorus, iron and zinc among minerals, while also offers B vitamins in appreciable amounts and vitamin E with antioxidant function.
Also, because of its high fiber content and its greater protein intake compared to cereals, quinoa has a low glycemic index , which makes it ideal for people with diabetes or who wish to lose weight while eating healthy.
It is also a great help to control blood cholesterol levels, as its fiber and unsaturated lipids favor the lipid profile in the body.
Finally, note that quinoa is recommended for people with celiac disease since it is a gluten-free food .Of course, quinoa also helps to reverse constipation due to its high content of insoluble fiber, and can be very useful in the diet of vegetarians , since it has a high proportion of proteins and is also a good source of iron vegetable. Clearly quinoa can be used in all types of diets, is very useful and can offer significant benefits to the health of the body.
Quinoa Health Benefits: Quinoa is a grain rich in minerals and nutrients as it stands out for providing:
Calcium : A diet high in calcium helps prevent decalcification and osteoporosis. We can get it with a breakfast made of quinoa + nuts.
Potassium : Stimulates the movement of the intestine, promotes the elimination of fluids, helps fight fatigue and regulate blood pressure.
Magnesium : Its lack causes muscle weakness, cramps, tingling. In addition, quinoa is an excellent natural remedy to relieve the pain caused by migraines .
Phosphorus : Its presence is necessary for the correct functioning of the kidneys
Iron : Its deficit causes fatigue, anemia, poor performance and energy, hair loss and weakness in the nails, dizziness and greater ease to catch diseases.
Recipes with quinoa
To start using quinoa it is important to pre-wash the seeds , rubbing them gently with your hands, under the water, so that you remove the saponin layer that covers the seeds and that to stay there, it would provide a flavor bitter.
We must be careful given the smallness of the seed and we can do this operation on a screen. We should not soak, but wash and rinse repeatedly, I do it three or four times under the water tap, discarding the same in each wash.
Later we boiled as if it were rice, for 15 to 20 minutes or until the seed opens and ready to use.
Breakfasts with quinoa
One of the healthiest ways to start the morning recharging batteries is to take an energizing breakfast based on a green shake like the one explained by the compañera, Cristina Muñoz, in the post of collaboration, raw vegan food , and a bowl of quinoa mixed with raisins , red fruits or slices of banana. To add a touch of flavor you can add a little maple syrup or a few touches of cinnamon. As you can see it is a very healthy breakfast that contains many nutrients!
Main dishes with quinoa
Quinoa can be added in salads, combine with chickpeas and lentils and include with sauteed vegetables to give them more flavor.