Healthy and delicious, quinoa covers all bases
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QUINOA has been recommended by health experts and fitness gurus around the world as a great source for protein and dietary fiber. Plus, it’s naturally free from gluten, making it a great option for those who want to maintain a gluten-free diet. But is that all? What makes this whole grain such a popular health food? Let’s find out.
Quinoa has received much public attention in recent years. The United Nation named 2013 as “International Quinoa Year,” a move that helped spread the word about this superfood and its high nutritional content. But quinoa’s many remarkable properties have been recognized among experts in a number of diverse fields for years. In fact, back in 1993, it was recommended by NASA as a potential crop for astronauts to grow on long-term space missions.
The grain has long been a staple in main growing countries like Peru, Bolivia and Ecuador, though it now can be found in supermarkets around the world due to its increasing popularity.
Many readers have likely tried quinoa already in salads, especially warm salads. Many restaurants have replaced starchy couscous and bulgur with this superfood. The grain has a slightly nutty flavor and goes well with most salad ingredients and dressings.
Quinoa comes in three main colors: red, black and white. These different colored grains are sold both separately and in mixed packs.
But what’s the difference? While the nutritional value remains the same, flavor and cooking time differ among the three colors.
White quinoa has a creamy appearance. It is the fastest cooking variety, and has a milder flavor compared with the other two. White quinoa is an ideal rice substitute in many dishes. It also tastes great in cereals and porridges.
For salads, black and red quinoa are highly recommended for their firmer texture and stronger flavor. Red quinoa may be slightly chewier while black grains have a sweet taste as well. Both varieties need to be cooked longer than white quinoa: up to four minutes longer for red quinoa and six minutes for black.
Referred to as “mother of all grains,” quinoa has been grown and consumed in South America for thousands of years. The whole grain’s high fiber and protein content make it a great food for those looking to build muscle and lose weight. It is also high in iron, magnesium and manganese, among other essential nutrients.
For example, a cup (185g) of cooked quinoa contains the following:
Protein: 8 grams
Fiber: 5 grams
Manganese: 58% of recommended daily allowance (RDA)
Magnesium: 30% of RDA
Phosphorus: 28% of RDA
Folate: 19% of RDA
Copper: 18% of RDA
Iron: 15% of RDA
Zinc: 13% of 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
Furthermore, quinoa has a small amount of omega-3 fatty acids, essential fats to maintain good health.
But that’s not all that makes quinoa so special. It’s one of the only grains or seeds that delivers the nine essential amino acids that our bodies can’t produce themselves. Quinoa also contains protein that’s lacking in leafy green vegetables like kale or Swiss chard.
Scoring low on the glycemic index, a measure of how quickly a food raises glucose levels in the blood, quinoa is a good choice to keep blood sugar under control for people with heart disease or type 2 diabetes.
While not the best choice for those on a low-carb diet, quinoa is a great alternative to starchy grains such as barley and rice, and a lifesaver for people with gluten intolerance.
Quinoa is a versatile ingredient in everything from cereals and vegetable soups to desserts and stir fries. However, quinoa isn’t just an ingredient for Western dishes. Here we introduce a tested recipe that puts a new twist on a traditional Chinese favorite.
Rib soup with soya beans and quinoa
Ingredients:
750g pork ribs (chopped and washed)
120g soya beans
100g mixed quinoa
25ml Shaoxing wine (Chinese rice wine)
Salt to taste
Instructions:
1. Pre-soak the soya beans, ideally overnight.
2. Rinse the quinoa and soak for an hour before cooking to remove the bitter coating.
3. Put blanched ribs in a soup pot with 2 liters of water. Pour in the wine and bring the soup to boil.
4. Add soaked soya beans and simmer on low heat for an hour. Add quinoa and simmer on low heat for another hour.
5. Season to taste and serve.
Tip: When cooking with quinoa, a thorough rinse is strongly advised to remove the grain’s bitter coating.
You can also click here to find the 27 Surprising Health Benefits Of Quinoa.
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