superfoods Quinoa Grain
We have been regularly asked regarding a healthy food to eat ? So Creating a buzz these days, Quinoa pronounced as ‘KEEN-WAH’ is a type of seed which is often misunderstood for a whole grain. But it can be cooked as a whole grain and cooks faster and quicker than the whole grain. Quinoa thrives in harsh, unpredictable climates such as that of the Andean region of Peru, Bolivia, Ecuador, Colombia, and Chile. It comes in a lot of colors such as orange, black, red, pink but commonly it’s seen in tan or yellow color.
This can be our future food as It is one of those food grains which NASA researchers are looking for that can be grown in outer space. With high nutrition value, easy to cook and store quinoa tops our healthy foods to eat requirements and makes it to the top of healthy foods.
How healthy is it? quinoa and its benefits :
It is extremely nutritious.
Quinoa is a healthy diet food as well and has a lot of benefits. It provides 9 essential amino acids, making it a complete protein. Quinoa is gluten-free, cholesterol-free & non-GMO and is usually grown organically. 1 cup of Quinoa has approx:
Protein: 8 gm.
Fiber: 5 gm.
Manganese: 58% of the 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.
Plant compounds like quercetin and kaempferol are found
Quercetin and kaempferol are a type of flavonoids and they happen to be found in large amounts in quinoa. It contains antioxidants that have been shown to have all sorts of beneficial effects on health. Also, it has shown anti-inflammatory, antiviral, anticancer and antidepressant effects in animal studies.
High fiber content.
Another benefit of Quinoa is that it’s a rich source of fiber. It contains a range between 10-16 gm of fiber, per every 100 gm.
Helps control blood sugar
The glycemic index measures as to how quickly foods raise blood sugar levels. And a glycemic index of Quinoa is 53 which is very low.
Quinoa is a Complete Solution to Your Protein Requirements
Yes, you might wonder that the statement is quite big and might not be true. But it is, quinoa is called a complete protein because it contains all the nine essential elements which have to be eaten as a human body is not capable of developing them on their own.
While no single food can supply all the essential life sustaining nutrients, quinoa comes as close as any other in the plant or animal kingdom.
How does it taste?
Quinoa’s taste is still in debate. Some say it tastes like dirt whereas some say it tastes like brown rice, couscous. But most of the food bloggers say the taste actually depends on how you cook it.
A BASIC QUINOA Healthy Recipe
It is very important that the quinoa grain must be soaked off before preparing it. This is because the grain generally has a coating of chemicals over which is injurious to health. Nowadays packaged quinoa is also available in the market. However, we ain’t sure of whether they have been pre-soaked so make sure you start cooking them into a healthy food.
Healthy Food Recipe
Take 1 cup of quinoa and soak it in 2 cups of water for a time of around 5-10 minutes. After soaking, drain the water and rinse. Put the quinoa into a pot and 1 and a half cups of water. Add 1/2 teaspoon of salt along as well. Boil the quinoa with the top covered. Simmer for 15 minutes. Let the food cool down and let it cool down for 5 minutes covered. After this, the quinoa is ready to be served and eaten. A quick healthy meal is ready to be eaten.
Quinoa can be eaten as a healthy dish or else it can be used to eat with seasonings.
It is a tad on the higher side when compared to the regular cereals available 500gms costs INR 570 approx. But considering its health benefits it is value for money. It can be bought from various e-commerce websites and wholesale retailers.
Quinoa is an amazing alternative for rice and other whole grains So give it try be it in the form of a salad or pancakes. It’s a boon for healthy eaters.