Unfortunately, it took me a while before I decided to write about quinoa. As quinoa is almost a super food, I wasn’t convinced that I need to eat quinoa, because there are other food items that are great, but hidden under the umbrella of super food. So I was sticking to the food I know, that they are healthy, and mainly local. But, I decided before I judge, I should know why experts, and many people swear by quinoa, and I think they are right! And now lets start!
What is Quinoa
A lot of people relate quinoa to grain families, because it looks like one, and cooked like it too. Actually, it’s a seed grown in Inca (The ancient civilization in south America), and in many countries in south America like Bolivia,and Peru. And now is cultivated here, in the United States, Canada and Europe. Here is how quinoa plant looks like, its beautiful, isn’t it?
And here, after the harvest, and ready to be cooked!
Nutrients
It has a great nutrition profile, low in calories, fat, high in protein, and a good source of fiber. And what differentiates quinoa from other seeds or grains, that the protein is complete, which means it contains all the essential amino acids your body need. Also has good amounts of B vitamins, like Thiamin, folate, and Riboflavin. Moreover it’s packed with minerals like zinc, magnesium, and manganese which the American diet is short of.
Gluten free
One of the things that made quinoa a popular food, that its naturally a gluten free food. Although some studies claimed that some variates may not be suitable for Celiac diseases patients. And the best way to know, is to try different varieties of quinoa.
Fighting diseases
The benefits of quinoa go beyond the nutrition profile. It has many antioxidants (nutrients that help to get rid of free radicals from the body that believed to cause cancer, and other diseases) like vitamin E, and flavonoids, also it’s an anti-inflammatory food, which is great, because acute inflammation also believed to cause more stress on the body, and the immune systems which makes the human body more prone to diseases. And because quinoa composition is much more like a grain, it may has a preventive role in preventing heart diseases, and diabetes. Most of the studies of quinoa were done on animals, we need more studies, to know what other possible benefits of quinoa on human health.
Raw or cooked Quinoa
You can eat it either ways, but it should be rinsed, and soaked before eating, because quinoa has phytates (An anti-nutrient that interfere with minerals absorption) it’s better to eat quinoa cooked.
Recipes:
Update: I made couple of recipes with quinoa, you can find them here .
Here are some :
Quinoa and peach salad with mint pesto
Easy Quinoa Salad with Pears and Cashew Cream Dressing
I haven’t cooked quinoa yet,I tried it, and I didn’t like its taste, but I guess that’s probably due to poor cooking skills. I’m planning to cook quinoa soon, and add it to my diet, so I looked for the best recipes to share it with you from trusted dietitians,with great skills in cooking, and preparing delicious recipes.
Here is the first one by Ea Stewart she is a registered dietitian in San Diego, she offers wellness, and coaching in many health areas like weight managements, IBS and Celiac diseases. Also she is very active in social media (Thankfully, that’s how I got to know her) and she has a great collection of recipes with a stunning style of food photography. She created many recipes for quinoa, but I think this is the greatest one, here check the Acorn Squash stuffed with pumpkin seed and cherry quinoa pilaf recipe. its packed with nutrients, colors and flavors!
The second recipe is for those who are like me, who loves to turn any dish to be more sweet, and less savory. Here is a great recipe for a healthy sweet breakfast, and it can work as a desert too, by the registered dietitian Kristina LaRue she is a sport nutritionist that offers nutrition consulting for eating disorders and athletes, and honestly I love the personality touch in her blog love & zest . She created this great recipes Apple Pie Quinoa breakfast Bowl and I think this would be my first dish for cooking quinoa!
Did you try quinoa yet? What is your favorite dish? I would love to hear from you!
