How to prepare quinoa; recipes for dishes


Quinoa grain is a boon for health

Quinoa grains, also known as quinoa, was attributed as super-food for a reason. It has become extremely popular among the population who leads a healthy lifestyle, because it is rich in protein, fibre, vitamins and minerals. It is often used as a substitute for rice, and it comes from the South American regions where it was consumed for thousands of years and used by Incas and Mayans.

According to current knowledge, there are about 120 species of quinoa and over 1800 varieties. Its grain can be white, red and black, but in smaller proportions, there are purple, yellow, green and orange. 2013 was officially declared the year of the cereals from the United Nations, and since then, its popularity is skyrocketing. Why this is so, we will explain to you in the following lines where we will tell you more about what is quinoa, what makes it special and what benefits it can have on your health.

The composition and nutritional value of quinoa

This is an excellent food for those who keep a diet or want to eat healthy. In fact, quinoa contains calories in similar measures as, for example, rice that the precise figure is 222 calories for one cup of these beans. With this amount comes 39 grams of carbohydrates and 4 grams of essential fats.

It is special because it contains a complex of B vitamins in combination with vitamin E, iron, magnesium, phosphorus, potassium and calcium. In 200 grams of these grains there is about 9 g of proteins, 6 grams of dietary fibre, which is beneficial for weight management because it creates a feeling of fullness in the stomach and stimulates digestion.

What many will ask is whether it contains gluten, considering that it is a crop. We have great news for all of you, because in it there are no traces of this harmful substance that is the main cause of stomach bloating, headaches, irritable bowel syndrome and unexplained mood swings.

In general, this grain is consumed by taking its grains and as a whole and unprocessed. When used as such, we use the best quinoa plant can offer. However, the market can be found in the form of flour.
Medicinal properties and health benefits of quinoa

Quinoa grains are very useful for humans, so you should not be surprised by the fact that all over the world it became extremely popular. All vitamins, minerals and substances it contains will ensure that your body gets a much-needed dose of useful substances.

It will help strengthen the immune system, but also fight with numerous illnesses. Here are some of the most important benefits that quinoa has to offer.

It is extremely nutritious

Its grains are edible and very easy to digest. Even the Incas considered it "the mother of all grains" and believed that it is a sacred plant. It is full of protein, dietary fibre and vitamins, which have an exceptional nutritional value.

It has a low glycaemic index

Foods that have a high GI create hunger and contribute to obesity. Quinoa grain, does not raise blood sugar levels, as its glycaemic index is 53. People with diabetes are allowed to consume its grain, but not often and in much smaller quantities, due to a higher carbohydrate content.

It is useful against inflammation

Chronic inflammation can leave many bad health effects. Rheumatoid arthritis, asthma, inflammatory bowel, Crohn's disease – etc. It is interesting that quinoa and other whole grains can help reduce the risk of these diseases.

The fact that it helps regulate the intestinal micro flora, which is one of the preconditions for the prevention of obesity and occurrence of inflammatory processes.

Lowers blood cholesterol

Thanks to fibre which quinoa plant is rich in, it completely and in a natural way reduces blood cholesterol levels. This is very useful not only for the heart and cardiovascular system, but also for your liver, which will pull the excess LDL from the bloodstream, and create bile acids.

Preserves heart health

In addition to lowering cholesterol levels and thus preserving vital organs, quinoa is too rich in flavonoids, linoleic acid and omega-3 fatty acids. The combination of these beneficial substances significantly reduces the risk of many diseases, such as heart attack, high blood pressure and stroke.

It stimulates digestion

Do you know that one cup of cooked quinoa contains a quarter of the recommended daily intake of fibre? This is great for your digestive system, because it is very easy to digest and does not burden your intestines. In addition to the feeling of fullness that it creates, it will encourage digestion, and is therefore excellent as a natural remedy against constipation.
How to cook quinoa for babies and pregnant women

The popularity of this cereal is increasingly growing, so do not be surprised by the fact that it is very useful and advisable to use quinoa for babies. If you are sceptical on this point, remember that this is the right super-food that is full of vitamins and protein, which is important for proper growth and development.

I can be eaten by kids who already eat solid food, about six months of age.
  • Just boil a quarter cup of these beans with 1 ml of water, with the addition of apples peeled and finely chopped dried raisins. Of course, if desired, you can insert a mashed banana, a child will like the taste. Boil water in a small saucepan, then add the quinoa and leave it on low heat and let it stand covered for about 5 minutes. Then add fruit to taste and leave it to rest for about ten minutes.

Quinoa for babies is the right choice for breakfast or lunch, because the child will give you energy for the whole day.

During pregnancy it is important to consume all the minerals, vitamins and proteins in the body, which is important to both the mother and the fetus. Quinoa contains all the essential amino acids, and is therefore prepared as an excellent substitute for meat. Moreover, not a single grain will provide much of the protein like this super-food.

The same recommendation applies to athletes, which is essential to maintain muscle tone and strengthen tendons and joints. Therefore, you should not be surprised that personal trainers recommend it as an integral part of the menu of anyone who deals with sports activities.

Always keep in mind one important thing related to its preparation: for one cup of quinoa add two cups of water. It is sufficient to soften the grain, and leave a crunchy taste.

Best meals with quinoa; recipes

If you want to know what quinoa tastes like it most resembles nuts, rice or couscous. Therefore, it is best combined with meals that contain chicken, but it is great together with salads. If you want to include it in your menu, we will give you a few recommendations.

Next quinoa recipes that we will share with you, you will surely like.

How do you make quinoa salad?

Ingredients:
  • 250g of quinoa
  • 0.5 litres of water
  • 1 carrot
  • 1 red pepper
  • 1 cucumber
  • 3 pieces of spring onions
  • bunch of parsley
  • lemon
  • 3 tablespoons of olive oil
  • salt
  • pepper

Preparation:

Wash quinoa thoroughly and then pour over it half a litre of water. Let it cook over low heat for about 20 minutes or until the grains absorb all the liquid. Then, carrot and red pepper, cut into cubes, cucumber into slices and green onions and parsley into small pieces.

In a bowl, pour the whole of the ingredients and add cooled quinoa. Grate lemon zest and squeeze its juice, if desired. In the end, for your quinoa salad to have a beautiful taste, add the olive oil, salt and pepper and stir everything. This is a great side dish with chicken or turkey meat, and you can consume it alone during the summer months.

Quinoa and mushrooms stew 

Ingredients:
  • 100 grams of quinoa
  • 300 ml of water
  • half an onion
  • 300 g of button mushrooms
  • scoop of chutney
  • bunch of parsley
  • tablespoon of olive oil
  • garlic powder
  • white pepper
  • salt

Preparation: Wash the quinoa and put it in a pot and cover with water. Leave on the medium heat for about 15 minutes until the grains absorb all the liquid. Just before boiling, add a teaspoon of chutney, half a teaspoon of white pepper, a little garlic powder and chopped parsley. After that, remove the pan from the stove.

Meanwhile, wash the mushrooms and cut them into thin slices. In a pan heat the oil and pour into it half a head of finely chopped onion. When it lets out a little juice and smell, add mushrooms and sprinkle with a pinch of salt. Mix the contents of the pan along with the quinoa in a separate container for baking. Pour the olive oil, you can sprinkle with a little hot water if you want and place in the oven to bake at 220 degrees.

When it starts getting brown, remove the stew to cool down. It goes great with a salad and cheese, and it is an extremely light and tasty meal.

Quinoa pudding with fruit puree

Ingredients:
  • 1 cup of quinoa
  • 2 dl of coconut milk
  • agave syrup to taste
  • Mahlep
  • A handful of Godzi berries
  • 1 mango
  • 2 bananas
  • honey
  • carob
  • tablespoon of peeled sunflower seeds
  • teaspoon of cinnamon

Preparation: Wash the quinoa and simmer in coconut milk for about 20 minutes. At the end, add agave syrup, mahlep, Godzi berries and stir well. Remove from heat and let it cool down. Then, mix in a blender mango, banana and a tablespoon of peeled sunflower seeds, and add them honey, carob and coconut oil as you like.

When you get a uniform pulp, pour it in a glass container and store in the fridge to cool. After an hour, remove the outside and from above add the quinoa and again put it in the fridge. This dessert can be eaten with cinnamon or nutmeg, and it is very healthy, easy and does not contain a lot of calories!

A simple recipe with walnuts
  • Fry 3 tablespoons of nuts on 180 ° C, stirring occasionally. Cut them after they cool. In the meantime, on a little olive oil cook 2 chopped leeks and add one cup of quinoa. Stir for 2 minutes, and then pour the 1.5 cup of water, raise the temperature, and after it boils cook for 15 to 18 minutes, until quinoa is cooked. Season with a little sea salt, and before serving sprinkle with toasted walnuts.

Quinoa price in stores and pharmacies

If your choice is quinoa, price is around 4 dollars for a pack of 200 grams of these grains. It can be purchased at any health food stores, as well as in well stocked pharmacies. As it is very popular it is possible to purchase this natural product via the Internet as well.

Since there are many types of quinoa, in the market you can find red, white and black beans. We recommend the purchase of grains which are red, because while cooking they do not lose their nutritional and medicinal value. Store in glass or plastic jars in a dark, cool place, where they can stand for months.

There are a few things you need to know at the very end, a concern whether quinoa has side effects. In fact, its grains are coated with scales that contain saponins, chemicals that keep the plant from bacteria and fungi.

Therefore it is very important to rinse it well before using these seeds, so that water removes everything that can be harmful to you. If you feel a bitter taste in your mouth when eating quinoa, know that saponins cause it, so wash it well because irritation of the stomach can occur, but in rare cases, damage to the small intestine.

Quinoa grain is highly prized among nutritionists and herbalists around the world, if properly dosed, its health benefits are multiple.

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