From vintage to new age this superfood has come a long way. A complete protein i.e. contains all the essential amino acids and fantastic wheat-free alternative, the demand for quinoa has risen sharply in recent years.
Though it often occupies a parallel spot with grains such as Jowar, barley, Bulgar wheat, quinoa is actually a seed from. Here in we discuss a few virtues of this superfood which was “the gold of the Incas”.
High nutrient content: Quinoa is referred to as mother of all grains for its notable protein content and micro-nutrient composition. It is rich in fibre, minerals and anti-oxidants which makes quinoa the healthiest choice on your kitchen shelves.
Anti-oxidants compounds: Like kaempherol and quercitin are responsible for the anti- aging and the anti-inflammatory benefits of this food. Quinoa is the unsung beauty hero in the field of nutrition as it protects and repairs the skin from the harmful effects of free radicals and and delays the natural ageing process.
Helps to manage weight: Quinoa contains fibre twice as high as other grains. This serves as an aid to relieve constipation as well. A healthy breakfast rich in fibre, protein good fats that would provide you with fuel to sustain the day is a plus to your weight loss goals and this exactly what this super grain has!
Diabetic friendly: It has been proven that consuming plant protein reduces the risk for developing diabetes and complications. Also it is on the lower side on the glycaemic index scale. However it is high in carbohydrates and must be incorporated vigilantly in the diet.
High mineral content: We usually miss out on important minerals like iron, magnesium, zinc and potassium. Quinoa is high in all 4 of these minerals but along with this it also contains phytates which are anti-nutrient substances and thus the absorption of these minerals is something we cannot rely on.
Improves metabolic health: Quinoa can help to improve the metabolic health by helping manage blood sugar levels and lower lipid levels.
Heart health: The high amount of zinc and magnesium is vital for heart enzyme function. Also the fibre content helps to lower the bad cholesterol and prevents the arteries from clogging.
Gluten free: Quinoa has zero gluten content and thus serves as an ideal option as a high protein vegetarian source for those having gluten insensitivity.
Easy to make a part of daily diet: Well, this is not a direct benefit but the fact that it is tasty, nutrient dense and easy to incorporate in daily diet is even so important.
Based on the type of quinoa it is important to rinse it prior to cooking to wash out the saponins which are responsible for the somewhat bitter taste it imparts.
Ways to include Quinoa in your diet:
There are numerous delicious and creative ways to include quinoa in your diet. Here are some ideas:
- Quinoa Salad: Use cooked quinoa as the base for a hearty and nutritious salad, adding vegetables, fruits, nuts, seeds, and a flavorful dressing.
- Quinoa Bowl: Create a balanced meal by building a quinoa bowl with a variety of toppings such as roasted vegetables, protein sources like grilled chicken or tofu.
- Quinoa Breakfast Porridge: Cook quinoa with milk or a plant-based alternative and add your favorite toppings like fresh berries, nuts, seeds, and a drizzle of honey or maple syrup for a nutritious breakfast option.
- Quinoa Stuffed Vegetables: Use quinoa as a filling for stuffed bell peppers, tomatoes, zucchinis, or mushrooms for a flavorful and satisfying meal.
- Quinoa Stir-Fry: Add cooked quinoa to stir-fried vegetables, protein, and a savory sauce for a quick and easy meal option.
- Quinoa Soup: Incorporate quinoa into soups and stews for added texture, protein, and nutrients.
- Quinoa Burgers: Make vegetarian quinoa burgers by combining cooked quinoa with beans, veggies, and seasonings, then shaping into patties and grilling or baking.
- Quinoa Desserts: Use quinoa flour or cooked quinoa in baking recipes like cookies, muffins, and cakes to add a nutritional boost to your sweet treats.
These are just a few of the many ways you can enjoy quinoa in your diet. Get creative in the kitchen and experiment with different recipes to discover how versatile and delicious quinoa can be.
Here is a quick recipe that you can try at home:
Quinoa fiesta bowl
Ingredients –
- ½ cup white quinoa washed and drained
- ¼ cup fresh corn, off the cob
- 2 cups filtered water
- Pinch sea salt
- ¼ cup black beans
- ¼ cup finely diced yellow pepper
- ½ cup diced tomatoes
- 1 tbsp cilantro leaves
Dressing:
- 2 teaspoons lime juice
- ½ teaspoons cumin
- 1 teaspoons chili powder
- 1 teaspoons apple cider vinegar
Instructions:
Empty the white quinoa, corn in a sauce pan. Add water with a pinch of salt and bring to boil for 20 min over low flame.
Simultaneously, mix the dressing ingredients in a bowl.
Transfer the fluffy quinoa in a medium bowl and stir in all the ingredients, season with salt if needed.
Relish this wholesome bowl warm or cold.