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Health benefits of Quinoa and delicious recipes!

Health benefits of Quinoa and delicious recipes!

If you've never tried quinoa, you may be wondering "what is quinoa?!" Before quinoa is cooked, it resembles the shape of a very small seed. Once cooked, quinoa triples in size and becomes a fluffy grain. Some may say quinoa has the same texture as rice. Quinoa is naturally gluten-free and is a healthy option for individuals who have gluten sensitivity and celiac disease. Quinoa is also highly nutritious and increases the diet's overall nutrient profile.
Amazing Benefits of Quinoa :
High Protein:
Although the actual protein content of quinoa is not high, the value it nevertheless adds is quite high. It contains essential amino acids such as tryptophan, lysine, and methionine. Since these compounds cannot be synthesized by the human body, It needs an external source that can provide these nutrients. While other grains may offer one or the other of these essential amino acids, Quinoa is valuable because it provides all of them.
Fiber:
Quinoa contains mostly insoluble fiber which pulls water into your bowel movements, or stools, which can help ease constipation or provide relief to those with irritable bowel or diverticulitis. Quinoa also contains a good amount of soluble fiber, which slows down your intestines, which, in turn, benefits your blood sugar and cholesterol levels. Fiber helps you stay fuller longer, which leads to healthier weight maintenance and higher energy levels.
Nutritious:
The first reason for adding quinoa to your diet is that it is extremely nutritious. Although it is a seed, It is eaten like a grain. There are 3 kinds of quinoa: red, white and black. It is rich in several nutrients and therefore you should add it to your diet.
Minerals, such as magnesium:
Quinoa contains many minerals that people usually lack in their diets such as magnesium, zinc, iron, and potassium.
Improves Metabolic Function:
Quinoa being a rich source of minerals and vitamins, shows a positive effect on metabolic health. It reduces the levels of blood glucose and helps manage diabetes especially in summer, triglycerides, bad cholesterol or LDL and improves insulin thus aiding bodily functions.
Heart Healthy:
Quinoa is loaded with phytochemicals like nicotiflorin and rutin that can effectively bring high blood pressure under control naturally. Studies reveal that regular intake of quinoa reduces LDL or bad cholesterol and boosts the presence of HDL or good cholesterol, thanks to the presence of fibers and phytosterols, known for bringing down the levels of cholesterol and triglycerides.

Nutritional value per 100 gram

Nutrient Quinoa Rice
 calories 374 364
carbohydratesx 69.9 81.6
proteins 13.1 6.7
fat 5.8 0.9
fiber 5.9 1.4
calcium 60 14
magnesium 210 31
zinc 3.3 1.5



Ways to use QUINOA:

  1. Make a salad dish out of the quinoa, such as this Southwest Quinoa Salad!
  2. Add quinoa into soups or chili for extra substance
  3. Make quinoa part of your healthy breakfast: Prepare 1 cup of quinoa (or use leftover quinoa), topped with yogurt and berries
  4. Make quinoa a sweet treat: add 1 tsp olive oil, 1 tsp cinnamon, ½ tsp brown sugar and 1 tbsp. chopped walnuts to 1 cup of quinoa. Mix well and serve warm.
  5. Add more flavor to quinoa by substituting a low fat chicken broth for water when cooking
  6. Create a Chipotle style bowl: layer quinoa, meat, veggies and salsa in a bowl. Enjoy!
  7. Combine quinoa with a pinch of feta cheese, Parmesan cheese, Italian seasoning, garlic and onion powder for a flavorful side dish
  8. Substitute your white rice for quinoa the next time you make stir-fry
  9. Sprinkle over salads for an added nutritional bonus
  10. Use quinoa in stuffed pepper recipes to replace the rice

    Delicious Quinoa Recipes:
1. Quinoa salad:
  • Rinse quinoa until water is clear.
  • Bring 2 cups of water to a rolling boil. And stir in quinoa.
  • Simmer the flame and close the lid.
  • And cook for 18-20 minutes. Stir in occasionally to avoid any burnt bottom.
  • Allow it cool to room temperature.
  • Peel the carrot and slice them.
  • Slice the cucumber, radish, and tomato.
  • In a mixing bowl, add cooked quinoa, cucumber, tomato, carrot, radish, and green chili pepper.
  • Add salt, and lemon juice.
Combine all the ingredients together and serve immediately.

Quinoa salad

2. Quinoa Khichdi :

Ingredients:
-1/2 cup mung dal
-½ cup quinoa
-Salt to taste
-½ tsp Chilli powder
-½ tsp Turmeric
-1 tbsp Ghee
-1 tsp cumin seeds
-1-inch piece of ginger chopped
-Few curry leaves
-2-3 Peppercorns
-2-3 Cloves
-1-inch piece cinnamon stick
-A pinch asafoetida
-1 cup mixed vegetables chopped

Instructions:

  • Clean the quinoa well.
  • Soak the quinoa and mung dal for half an hour.
  • Add ghee to the pressure cooker, add cumin seeds, pepper, cloves, cinnamon and asafoetida.
  • Once cumin seeds crackle, add curry leaves and soaked quinoa and mung dal.
  • Add vegetables and rest of the ingredients
  • Add water and pressure cook for 1 -2 whistles.
  • Once cool, serve hot.

    quinoa khichdi recipe