Quinoa is one of the MOST PROTEIN RICH SUPER FOODS we can eat that contains all nine essential amino acids.
Quinoa (“Keen-wah”) can be used as a substitute to rice. It has a rich and nutty flavor. It’s a tall stalk grain crop, similar to amaranth and is now cultivated in Pakistan. Once the crop gains maturity it is threshed and the grains are sifted from the husk. The grains are then soaked and pre-washed and finally ready to be used.
This superfood provides the essential vitamins, minerals, and fiber which helps to regulate the digestive system and to keep you fuller and more satisfied. You can reap major health benefits by adding this super nutritious grain to your daily diet.
Quick facts about Quinoa
- Promotes Weight Loss – The high fiber in Quinoa helps you feel full for longer periods of time.
- Protects the heart – Incorporating this superfood in your diet leads to lower levels of bad cholesterol which means a reduced risk of coronary heart disease and atherosclerosis.
- Helps prevent Osteoporosis – Being rich in magnesium and protein; it works wonders with bone growth and overall health.
- Gluten free alternative – Celiac patients can now have a better balanced diets and get all the essential nutrients which they are deprived of in a gluten free diet.
- May help to fight Cancer – The antioxidants in Quinoa can fight free radicals and other harmful substances that cause cancer.
- Rejuvenates the skin – The rich vitamin and mineral compounds in this superfood helps prevent acne and blemishes.
- Strengthens the hair – the high protein and amino acids help to build hair follicles and repair hair.
- Aids in the treatment of Anemia – infused with iron; the essential mineral required to produce hemoglobin which pumps red blood cells around the body.
- Helps in preventing diabetes – The High fiber & amino acids control blood sugar levels while magnesium and potassium lowers high blood pressure.
Nutritional Value of Quinoa:
Quinoa is naturally gluten-free. One cup of cooked quinoa, weighing 185 grams (g), contains:
- 222 calories
- 8.14 g of protein
- 5.2 g of fiber
- 3.55 g of fat, of which 0.42 g is saturated
- 39.4 g of carbohydrate
- Magnesium – 30 percent recommended daily allowance (RDA)
- Manganese – 30 percent RDA
- Folate – 19 percent RDA
- Phosphorous – 28 percent RDA
- Copper – 18 percent RDA
- Iron – 15 percent RDA
- Zinc – 13 percent RDA
- Potassium – 9 percent RDA
One cup also contains more than 10 percent of the RDA of the vitamins B-1, B-2, and B-6, and traces of vitamin E, B3, and calcium.
How to cook or use Quinoa?
Although Quinoa has been pre-washed once, we do advise you to wash it thoroughly again as it does retain its bitter coating. Put quinoa in a strainer, wash, clean and rinse it thoroughly twice or thrice under cold running water before you boil.
To use Quinoa as a substitute to rice; take 1 cup of quinoa wash it thoroughly under running water. Boil the washed quinoa in two cups of salted (1/2 tsp) water. Let it boil for 15-20 minutes. Once the water is absorbed, fluff it with a fork and add spices and butter for taste.
This superfood is popular for being served in steamed or stir fried vegetables and salads. The nutty rich flavor of the grain absorbs the taste of gravy and dressings. You can also make protein bars, granola bars and even baked foods this is whole grain.
Furthermore you may also use this superfood as a face mask to reduce your aging signs as well.
To do this first cook ¼ cup of quinoa in soy milk and let it cool. Then blend this boiled quinoa with 3 teaspoons of yogurt, 2 egg yolks, and 2 drops of mimosa or similar type of essential oil.
You can then apply it to your face and neck and leave it on for atleast 20 minutes. Finally rinse with lukewarm water.