How to Cook Quinoa

Quinoa for weight loss, How to cook quinoa, Health Benefits of Quinoa

Quinoa is one of the world's most popular health foods. It is gluten-free, high in protein and one of the few plant foods that contain sufficient amounts of all nine essential amino acids.

It is also high in fibre, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants.

Health Benefits of Quinoa:

It is a grain crop that is grown for its edible seeds. It’s pronounced KEEN-wah. It is a pseudo-cereal. It has been eaten for thousands of years in South America. There are three main types: white, red and black.

A cup (185 grams) of cooked quinoa contains (222 calories):

·         Protein: 8 grams

·         Fibre: 5 grams

·         Manganese: 58% of the recommended daily allowance (RDA)

·         Magnesium: 30% of the RDA

·         Phosphorus: 28% of the RDA

·         Folate: 19% of the RDA

·         Copper: 18% of the RDA

·         Iron: 15% of the RDA

·         Zinc: 13% of the RDA

·         Potassium 9% of the RDA

·         Over 10% of the RDA for vitamins B1, B2 and B6

·         Small amounts of calcium, B3 (niacin) and vitamin E

·         Carbohydrates: 39 grams

·         Fat: 4 grams

·         Omega-3 fatty acids: a little

Quinoa is non-GMO, gluten-free and usually grown organically. Even though technically not a cereal grain, it still counts as a whole-grain food.

It contains large amounts of flavonoids, including quercetin and kaempferol. These are potent plant antioxidants with numerous health benefits.

It is much higher in fibre than most grains.

It is gluten-free. Using it instead of typical gluten-free ingredients can increase the antioxidant and nutrient value of your diet when you’re avoiding gluten.

It is high in protein. It also contains all the essential amino acids, making it an excellent protein source for vegetarians and vegans.

Quinoa appears to be very high in antioxidants. Sprouting increases their antioxidant levels.

Quinoa is high in fibre, protein and has a low glycemic index. These properties have all been linked to weight loss and improved health.

It’s also tasty and goes well with many foods.

Depending on the type of quinoa, it can be important to rinse it with water prior to cooking to get rid of saponins, which are found on the outer layer and can have a bitter flavour. However, some brands have already been rinsed, making this step unnecessary.

Ready to eat recipe (15–20 minutes):

·         Heat 2 cups (240 ml) of water in a pot.

·         Add 1 cup (170 grams) of raw quinoa, with a dash of salt.

·         Boil for 15–20 minutes.

At the end quinoa absorbs most of the water and looks fluffy. It will have a mild, nutty flavour and a satisfying crunch.

Quinoa may improve your blood sugar and cholesterol levels and even aid weight loss.