Quinoa is called whole grain which is extracted from the seeds of a green plant. This plant is present in some areas of South America. These seeds are admired by many chefs around the world. This is because of its countless benefits. Quinoa has a mild taste in addition to a creamy texture. In order to categorize Quinoa, we will say that it is a combination of both proteins and carbohydrates. Now, we are going to shed some light on its amazing benefits. Moreover, we will also discuss the nutritional values of Quinoa. Here, we will suggest some delicious recipes for Quinoa as well.
Origin of Quinoa:
First of all, we are going to explain the origin of this plant. This crop is eaten in Peru, Chile and many other areas for at least five thousand years. It is a fact that most grains come from plants which are green in color. But, Quinoa is a bit different from other plants. It is basically a plant which looks like a seed. We can say that Quinoa plant resembles a legume or else a seed, but it is not like that. In fact, the Quinoa plant closely resembles an amaranth as well as a buck wheat. It is just like a two seed grain.
Carbohydrate content in Quinoa:
Now, we will explain whether Quinoa is a carbohydrate or protein. Whenever you are serving Quinoa, carbohydrate is present in it. The presence of carbohydrate is also because of some fibers. For instance, if we take one bowl of Quinoa, it comes with 30 grams of carbohydrates, 3 grams of nutritive fibers in addition to 3 grams of fats. We can also include 5. 5 grams of proteins in this bowl of Quinoa. Its ingredients show that it is a healthy food. As we said earlier, it is basically whole grain diet, which means that it will be digested with a slow rate as compared to other grains which are more refined. As a result of which, your stomach will not force you to eat something for a longer period of time. It is also used to make the sugar level stabilized. It prevents the variations and instabilities in the energy level of the body.
Health Benefits of Quinoa:
There are many benefits of adding Quinoa in your diet. It is very delicious in taste. But, it also offers many health benefits. It is a complete protein. You can get all essential amino acids from this whole grain. It is the best diet for vegetarians. 9 amino acids are present in it. It will make your bones stronger. This is because, it is very rich in manganese. It is also effective for keeping the blood pressure normal. People can use Quinoa for controlling or lowering their cholesterol levels. It has large number of fibers. In addition to that, it contains niacin. It is easy to cook and you can prepare it with white rice. The most important thing about this whole grain is that it is free of gluten. By that, we mean that it is very easy to digest. It is perfect for people of all ages.
On the other hand, it has been proved that Quinoa has low glycemic index as compared to other grains. This means that this whole grain will not participate in making your blood sugar level higher. People who are interested in losing their weight should eat this food. It is very effective in maintaining the body weight. You will get only 50 calories in each serving of this whole grain food.
Nutritional values of Quinoa:
Now, we will shed some light on the nutritional values of Quinoa. This whole grain has gained popularity in the whole world due to its incredible health benefits. There are many nutritional facts which makes this food a powerful one. It contains significant amount of minerals, carbohydrates, vitamins, antioxidants as well as proteins. It is far better than other proteins. It is a perfect health booster for human beings. Here, we will discuss some amazing nutritional benefits of Quinoa.
Quinoa is rich in proteins:
Quinoa is serving all nine of the essential amino acids. Some of the amino acids are considered as essential. This is because, our body is unable to produce them. So, it is our need to cater these essential amino acids from our food. Now, we take different food to fulfill the needs of our body regarding amino acids. Quinoa is a whole grain which is considered as best to take for amino acids. This is because, most of the grains lack lysine and yet they are not considered to be providing complete essential amino acids. It contains lysine which is why it is just like animal proteins. People can take Quinoa as a nutritional boost for their body. If you want to keep a balance in your diet, then you must add Quinoa in your diet plan.
Good for heart:
If you want to take good care of your heart, then you should take Quinoa. This is because, you can get a large number of healthy heart fats from it. In addition to that, it does not contain any trans- fats which is not beneficial for the health of your heart. Alpha-linolenic acid is also present in Quinoa. It is very helpful in reducing the risks of heart attacks and angina. This whole grain could be helpful in balancing the fats of your body. It has many other benefits. You can use it for treating asthma as well. It could participate in improving the functioning of your lungs by reducing inflammation from the lungs. If you want to avoid chronic diseases, then Quinoa is the best choice for you.
Quinoa as an antioxidant:
This whole grain contains high level of a specific antioxidant which is known as flavonoid. This antioxidant is considered to be useful for reducing many serious diseases. It can play an important role in reducing heart problems, cancer as well as osteoporosis. Diabetics can also rely on this whole grain food for keeping balance in their body. In addition to flavonoid, we can also find quercetin and kaempferol antioxidants in it. These two antioxidants are responsible for reducing inflammation from our body.
Quinoa for maintaining body weight:
As this whole grain has a large number of insoluble fibers and proteins. So, it will keep your body energetic for a reasonable time. In this way, you will feel satisfied. If you want to control your urge to eat fast food then Quinoa is there for you. In addition to that, it is also useful to upsurge the feelings of stomach fullness. The reason behind these things is that it can control your hormones easily. So, if you want to deal with your appetite, you must take this food. It is rich in gherkin and peptide YY as well as insulin.
Prevention from cancer:
This whole grain food is very rich in flavonoids which are considered as important antioxidants of important plants. So, it can play a very important role in healing and preventing from many serious diseases. According to many research surveys, this whole grain is responsible for reducing the risks of many types of cancer.
Reduces the risk of diabetes:
Now, you can easily deal with diabetes with the help of Quinoa. As, it is rich is fibers so it can control type 2 diabetes effectively. All you have to do is to add doses of Quinoa in your meals. In this way, you can control diabetes up to twenty one percent. Now, medical science is giving guarantee to show some positive results by the consumption of Quinoa. It is said that Quinoa can control those enzymes which are participating in increasing the risks of type 2 diabetes. It will control the development of these dangerous enzymes from the start.
Fighting power of Quinoa:
Quinoa has an extraordinary power to fight with the diseases. It plays an important role in protecting the cell membrane. Moreover, it is also responsible to protect our brain. It can manage many neuronal functions in our body. It is all because of its high protein level, fibers and antioxidants. It can fight with cardiovascular diseases and diabetes. It is a very good diet for patients as well. It is very helpful in fighting with leg cramps and pain in body muscles. In addition to that, it can also deal with anxiety and insomnia.
Quinoa a super food:
The best thing about Quinoa is that it is considered as a super food. It is a superb source of minerals and a large number of vitamins. For instance, you can get a good amount of magnesium and iron from it. In modern days, we lack many nutrients because most of our food is over processed. With the help of Quinoa, we can still meet the needs of our body. This food is rich in vitamin B which has large number of nutrients. As, this food is not over cooked, so we can still get all essential nutrients from it. We can also get a good quantity of calcium from it.
Best recipes for Quinoa:
Now, if you are planning to cook Quinoa for yourself then read this out. This is because, here, we are going to share some delicious recipes of Quinoa. By following these recipes, you will be able to get all benefits of it.
Cook time: 25 minutes.
Serving: 4 persons.
1 and 1/2 cups of water
3/4 cup of quinoa, it should be rinsed
2 garlic cloves, should be minced
1/4 teaspoon salt
2 large egg whites
1/2 cup freshly grated cheese
1/2 teaspoon dried basil
1/4 teaspoon freshly ground pepper
4 teaspoons extra-virgin olive oil, divided
6 cups of spinach leaves
1 cup of salsa, optional
- First of all, take a saucepan and leave water for boiling. Now, add quinoa and salt in it. Cover the saucepan for at least 10 minutes. After the given time, uncover the saucepan and cook it for 3 minutes. You have to wait till it is completely dry.
- Transfer it in a large bowl to cool.
- Now, preheat the oven at 350 degrees.
- Take egg whites and stir them. Add basil and pepper into the bowl.
- Take a non – stick skillet, add oil and leave it on medium heat. Now, using 1 / 4 cup, you have to make pancakes of quinoa. Cook them until they are turned into golden color.
- Prepare your baking sheet and repeat the same method with the remaining oil and solution.
- Bake these pancakes for 5 minutes. Serve with spinach and salad.
Quinoa and Chickpea Burgers:
Cook time: 30 minutes.
Serving: 4 persons.
Half cup white quinoa
1 cup low-sodium vegetable broth
2 small slices of whole-wheat bread
1 14-oz. can chickpeas, must be drained and rinsed
1/4 bowl cilantro leaves
1 teaspoon cumin
1 small red chile
Freshly cracked black pepper
1 tablespoon vegetable oil
4 small whole-wheat pitas
Salad greens, sliced avocado for serving purpose.
- First of all, take a saucepan and add quinoa and broth in it. Boil it on a medium heat. Now, cover the saucepan and leave it on low heat. Cook until the broth is completely absorbed with quinoa. It will take 15 minutes approximately. Leave it until it is cool.
- Bring a food processor and take bread. Process it until it is turned into bread crumbs. Now add chickpeas, quinoa, cilantro, egg, chile, salt and pepper and cumin in it. Process it for a short time until it looks like chopped food.
- Now, give it the shape of patties. Cover it with a layer of oil. Take non – stick pan and cook them on a medium heat. Cook until they turned into golden color. You can make 4 patties with this solution. Add solution if you want to make more.
- Serve tasty patties with avocado and tomatoes. Yogurt can be used with them.
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