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Quinoa is a food that I wish I knew existed LONG ago. And once I knew about it, I wish I knew how to use it!
It has been around for thousands of years but just recently made its comeback thanks to the rise of vegetarianism, veganism, and overall desire for healthier lifestyles.
If you’re not familiar with Quinoa, let’s talk about what it is.
What is Quinoa?
Quinoa (pronounced “KEEN-wah”) is a high-protein grain-like food that has been around for the ages. You cook it similarly to rice and it has a slightly nutty flavor. Quinoa is a gluten-free whole protein (meaning contains all 9 amino acids) superfood that is packed with nutrients in a teeny tiny ball.
You see, quinoa is quite versatile and many use it in morning recipes like oatmeal, as a replacement for animal products in things like tacos or chili, or a buddha bowl. It can even be used in dessert recipes! When we started using quinoa we found it to be a helpful ingredient to get more protein into our meals, especially for our kids.
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When you look at the information above you’re probably thinking “So is quinoa a carbohydrate?” The answer is, yes, technically speaking quinoa is a carbohydrate because it does contain a high amount of carbs. HOWEVER, I feel that this question comes with some negativity. Carbs, in the complex form, are not BAD and are vital for a healthy life, and more healthy individuals are perfectly fine to consume regularly and without many limitations. (This is not medical advice, just my opinion. Please consult your doctor if you have questions about your carb intake)
Quinoa as a carbohydrate is not equal to white pasta or candy. This is simple vs. complex carbs and you can learn more about that here.
How can you use quinoa?
Using quinoa is very similar to using rice. You can use it on its own, mix it with other things (like beans or rice) or even use it in a puffed form.
In our home, quinoa is a staple. It is always in our cupboard for quick meals or to bulk up something super simple like plant-based nachos.
PS: Did you know quinoa comes in a variety of colors? Don’t let that confuse you – they are all equal so get whichever you feel comfortable with or is most readily available.
Are you ready to give quinoa a try? I put together a list of 10 delicious recipes for you to try.
I hope you read this and feel inspired to try quinoa and even put it into your weekly meal rotation. If you ever need a boost of protein for a meal, add quinoa. If you need something filling but don’t feel like making an elaborate meal, cook up some quinoa with seasonings and enjoy!
What recipes will you try? Is quinoa on your try list for 2020?
Quinoa is a complete source of protein and makes a great addition to a healthy salad. The combination of fiber, protein and healthy fats can turn a light side salad into a robust entrée.
Nutty, earthy, and packed with fiber and protein, quinoa is a healthy grain that you can use in pilafs, soups, casseroles, and salads. Splash your favorite milk and a spoonful of honey into a bowl of quinoa to make a great breakfast cereal too.
The fiber in quinoa can also help with cholesterol and blood sugar levels, lowering your risk of diabetes and heart disease. Quinoa is rich in antioxidants, which can prevent damage to your heart and other organs. A diet high in antioxidants has been linked with a decreased risk of heart disease.
Studies suggest quinoa may improve gut health by enhancing the diversity of beneficial gut bacteria and reducing the inflammatory symptoms of conditions like colitis. Acting as a prebiotic, quinoa supplies the fuel for beneficial gut bacteria, allowing them to thrive.
Quinoa can be consumed anytime – at breakfast, lunch or dinner. But it is best to eat healthy food like quinoa before going to bed. It induces sleep, because it relaxes the muscles, due to its high magnesium and protein content. “One can eat one-two cups of cooked quinoa in a day.
*Soaking grains helps to remove some of the naturally occurring phytic acid in the grain, which helps improve digestibility and speed cook time. To soak: Rinse quinoa thoroughly then add to a large mixing bowl or pot and cover with twice the amount of lukewarm water (2 cups water, 1 cup quinoa).
It wasn't a huge difference in texture, but definitely noticeable. Rinsing quinoa definitely starts to hydrate the seeds. Flavor – In terms of flavor, the unrinsed quinoa definitely had a nuttier, earthier flavor, but I didn't find it bitter at all. The rinsed quinoa was definitely milder and the flavors more muted.
Do you need to soak quinoa before cooking it? In short, no, you don't need to soak quinoa. However, doing so is said to remove phytic acid, which may make it easier for people to digest quinoa. If you just want to remove the bitter flavor from quinoa, rinse it under cold water for about a minute.
Like anything, you should eat quinoa in moderation. For example, overeating fiber can lead to an upset stomach, gas and bloating, constipation and diarrhea.
How Quinoa Helps In Weight Loss? Rich dietary fibre and protein increase metabolism, and that makes quinoa good for weight loss. Cooked Quinoa contains five grams of dietary fibre per cup. Eating high fibre foods is often the missing piece when a person is trying to shed weight.
But for some people, eating quinoa may cause stomachaches, itchy skin, hives, and other common symptoms of food allergies. The seed and its coating contain the compound saponin, which could cause these symptoms. If you're allergic to quinoa or sensitive to saponin, it doesn't mean you have to miss out on tasty recipes.
Quinoa is one of the most protein rich foods with almost twice as much fiber as many other grains! It's loaded with heart-smart potassium and magnesium and is naturally gluten free. Not only does quinoa help normalize blood pressure and triglyceride levels, it's a great food for diabetes and weight loss as well!
Nicknamed a “superfood,” quinoa is a complete source of protein, which means it contains all nine amino acids, and it's also a great source of fiber (it contains more than any other grain) and heart-healthy fats.
Quinoa can be eaten raw or uncooked if it is first soaked and sprouted, but some experts advise that quinoa should always be cooked, not consumed as a raw sprout. It is equally nutritious in sprout form, but cooking may be a safer and more versatile way to include it in your diet.
Quinoa is rich in both fiber and protein, contains a much higher amount of other nutrients, and has a similar fluffy texture to the rice. A cup of quinoa contains twice more protein and about 5 g more fiber than white rice. Quinoa contains fewer calories and carbohydrates than white rice.
Quinoa not only has more protein and minerals than pasta, couscous, or rice, but it also has a more favorable glycemic index. Glycemic index is a measure of how quickly a food can make your blood sugar rise and it's an important metric for diabetics. The lower the number, the less a food will raise blood sugar.
Quinoa and rice are comparable in terms of calories and fiber content. They're both nutritious ingredients that can complement a well-rounded diet, but quinoa has the edge. It is a complete protein, while brown rice only contains a few of the essential amino acids.
Introduction: My name is Trent Wehner, I am a talented, brainy, zealous, light, funny, gleaming, attractive person who loves writing and wants to share my knowledge and understanding with you.
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