Benefits of Quinoa
Although cooked and eaten as a grain, quinoa is technically a seed, and is related to spinach, chard and beets. Its nutritional properties are highly known worldwide and production grows enormously every day. From the Peruvian Andes, quinoa has earned a place among export food products in the city and researchers continue to seek more benefits to enhance its healthy quality
History tells us that more than 5000 years ago in the high mountains of the Peruvian Andes, the Incas began to cultivate quinoa as one of its staple crops, believing it gave them the power and strength to his warriors. At that time, quinoa was also used in ceremonial rituals.
When the Spanish conquistadors arrived in South America in the sixteenth century, they were burned and destroyed the quinoa fields as part of the effort to annihilate the Inca culture. However, quinoa survived growing wild in the mountains or to be grown secretly in small amounts.
Its scientific name is Chenopodium Willdenow and belongs to the family Chenopodiaceae Quinoa grows best in mountain areas, to 10,000 feet or more above sea level, and thrives in poor soil, air and extreme weather. Its stems are between 3 to 6 feet tall, and each plant can produce up to a cup of seeds.
These seeds are round, almost the same size as millet seeds or sesame, and come in a rainbow of colours, from red to purple, from green to yellow, but quinoa is most commonly found in stores is a grayish color.
names of quinoa
Quinoa is also known as canigua, Hupa, dahua, candonga, LICSA, Inca rice and wheat Peru.
Properties of quinoa
Quinoa is a complete protein, which means it contains all amino acids necessary for nutritional needs. Complete proteins are rare in the plant world, making quinoa an excellent food for vegetarians and vegans, or for anyone looking for the source of healthy protein.
It is also high in iron and calcium, and is a good source of manganese, magnesium and copper and fiber.
Quinoa is gluten free naturally, so it is an excellent food for celiac patients or others who follow a gluten-free diet.
Quinoa is high in protein than wheat, barley or other major cereals. A cup of quinoa has 9 grams, than the egg, high protein (6g).
Contains 8 essential amino acids, it is a complete protein. It has become a favorite dish among vegans and vegetarians.
Quinoa is a low cholesterol satisfactory source of complex carbohydrates. Rich in fiber is digested slowly and has a low glycemic index, which helps to keep away from the roller coaster blood sugar.
Vitamin B and folic acid in quinoa also help the liver in its function of removing waste from the body, adding to the detoxifying properties of quinoa.
Benefits of Quinoa
With its chewy texture, quinoa can eat at a leisurely pace. Polyunsaturated fats their heart healthy will leave you feeling full while providing more nutritional content than breads or cereals made from refined grains.
Quinoa acts as an internal cleanser, facilitating the progress of food through the digestive tract.
Used regularly in your diet, quinoa can help keep it free from constipation and bloating.
Quinoa contains iron. Iron helps maintain red cells of healthy blood and is the basis for the formation of hemoglobin, increases brain function, promotes the synthesis of neurotransmitters, regulation of body temperature, helps enzyme activity and energy metabolism.
Quinoa can be combined with legumes such as dried beans, soy and lupine to improve the quality of the diet, especially for preschool and school children through school breakfasts.
It can be eaten with salads, cooked so accompanying dishes based on vegetables.
Elaborated as flour or derivatives, allow the production of cookies, breads, pastries, cakes, desserts, etc. .; all healthy.
Because of their starch can be prepared as a breakfast drink.
Quinoa starch can be used as a thickening additive drug products as talc, lip creams, dental and facial application which improves the condition of our skin.
Precautions consumption of quinoa
Side effects that may have quinoa consumption are:
Allergies: Some people may be allergic to quinoa, can cause stomach irritation and disorders. In order to avoid this, quinoa seeds have to be rinsed properly before cooking or preparation.
Excessive drinking is not recommended in pregnant or breast-feeding.
Quinoa is a highly nutritious and beneficial food. However, increased amounts may interfere with certain medications.
Healthy recipes with quinoa
Combine a cup of good clean quinoa with two cups of water or broth, bring to a boil, then simmer for 10 to 15 minutes until the seeds are translucent and the germ of the seed unwinds to form a small “tail” . Quinoa has a slightly nutty flavor and spongy texture. a tasty stew or casserole is made and can be added to soups and stews.
Quinoa flour is ideal for baking cookies, breads and rolls, and quinoa flakes are a perfect substitute for oatmeal.
Here we show you how to prepare quickly this recipe for quinoa with vegetables, Ready for portion control: healthy, high nutrition content with very low calories.
– 225 grams of quinoa
– 500 ml broccoli
– 125 grams of mushrooms
– One onion
– Two carrots
– Media eggplant
– A couple of garlic cloves
– A pair of eggs
First cooking the quinoa before anything. We wash with water under faucet, we drain them and put them to cook in a pot with plenty of boiling water and a little salt. Quinoa is cooked in about 12- 18 minutes.
While we cook the quinoa we will start preparing the remaining ingredients.
Let’s peel the onion, garlic, carrot and eggplant, and chop all the same shape and size
Cut the mushrooms into strips,
On the other hand we will beat the eggs
We take a pan that is large; we take a splash of olive oil and let’s go over medium heat braising vegetables, starting with carrots. Add salt and left a couple of minutes, stirring occasionally, then add the mushrooms and onions, and finally the garlic and eggplant, and let cook everything together for several minutes, until they are well and are tender braised. At the end add the quinoa, the eggs and broccoli mix everything cover and let low fire for 7 minutes. Delicious ready to eat.