Quinoa is a grain-like crop grown primarily for its
edible seeds. Quinoa (occasionally "Qin-wah") originated in the
Andean region of Ecuador, Bolivia, Colombia and Peru. There are three main
varieties: light yellow, red, and black.
The nutrient composition of Quinoa is very good compared with common cereals. Its seeds contain essential amino acids like lysine and good quantities of calcium, phosphorus, and iron.
Quinoa leaves are also eaten as a leaf vegetable, much like amaranth, but the commercial availability of quinoa greens is limited.
Health Benefits:
1. Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids.
2. Quinoa contains almost twice as much fiber as most other grains. Fiber is most widely known to relieve constipation. It also helps to prevent heart disease by reducing high blood pressure and diabetes. Fiber lowers cholesterol and glucose levels, may lower your risk of developing hemorrhoids and may help you to lose weight as it takes a longer time to chew than does other foods because it makes you feel fuller for longer and is less “energy dense” which means it has fewer calories for the same volume of food.
3. Quinoa contains Iron. Iron helps keep our red blood cells healthy and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. Iron also increases brain function because the brain takes in about 20% of our blood oxygen. There are many benefits of iron some more of which include neurotransmitter synthesis, regulation of body temperature, aids enzyme activity and energy metabolism.
4. Quinoa contains lysine. Lysine is mainly essential for tissue growth and repair.
5. Quinoa is rich in magnesium. Magnesium helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control. Other health benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.
6. Quinoa is high in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.
7. Quinoa has a high content of manganese. Manganese is an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals.
Tips for Eating or Cooking:
* Always rinse quinoa. Place quinoa in a strainer, then run cold water over it until the entire soapy residue has been washed away. You can taste test a few seeds; if they still have a bitter taste, run more cold water over them. Extra removal can be made by rubbing the seeds while rinsing with water.
* Quinoa seeds are in general cooked the same way as rice and can be used in a wide range of dishes. Cover it with water or vegetable broth and boil until soft, about 15 minutes. Or, place 1 part quinoa to 2 parts water in your rice cooker.
* Make quinoa porridge for breakfast, add it to your salad at lunch, substitute it for brown rice with your vegetables and make a yummy quinoa pudding.
* Use quinoa flour in your gluten-free baking.
* Even the leaves of the quinoa plant are edible; they taste similar to spinach, chard and beets.
* Sprout quinoa; simply soak the quinoa in water for 12 hours, then keep it moist in a jar.
* Quinoa can even be popped like popcorn and is very popular with Peruvian children.
For some Quinoa Recipes visit -
http://www.vegkitchen.com/category/recipes/glorious-grains/quinoa/
The nutrient composition of Quinoa is very good compared with common cereals. Its seeds contain essential amino acids like lysine and good quantities of calcium, phosphorus, and iron.
Quinoa leaves are also eaten as a leaf vegetable, much like amaranth, but the commercial availability of quinoa greens is limited.
Health Benefits:
1. Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids.
2. Quinoa contains almost twice as much fiber as most other grains. Fiber is most widely known to relieve constipation. It also helps to prevent heart disease by reducing high blood pressure and diabetes. Fiber lowers cholesterol and glucose levels, may lower your risk of developing hemorrhoids and may help you to lose weight as it takes a longer time to chew than does other foods because it makes you feel fuller for longer and is less “energy dense” which means it has fewer calories for the same volume of food.
3. Quinoa contains Iron. Iron helps keep our red blood cells healthy and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. Iron also increases brain function because the brain takes in about 20% of our blood oxygen. There are many benefits of iron some more of which include neurotransmitter synthesis, regulation of body temperature, aids enzyme activity and energy metabolism.
4. Quinoa contains lysine. Lysine is mainly essential for tissue growth and repair.
5. Quinoa is rich in magnesium. Magnesium helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control. Other health benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.
6. Quinoa is high in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.
7. Quinoa has a high content of manganese. Manganese is an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals.
Tips for Eating or Cooking:
* Always rinse quinoa. Place quinoa in a strainer, then run cold water over it until the entire soapy residue has been washed away. You can taste test a few seeds; if they still have a bitter taste, run more cold water over them. Extra removal can be made by rubbing the seeds while rinsing with water.
* Quinoa seeds are in general cooked the same way as rice and can be used in a wide range of dishes. Cover it with water or vegetable broth and boil until soft, about 15 minutes. Or, place 1 part quinoa to 2 parts water in your rice cooker.
* Make quinoa porridge for breakfast, add it to your salad at lunch, substitute it for brown rice with your vegetables and make a yummy quinoa pudding.
* Use quinoa flour in your gluten-free baking.
* Even the leaves of the quinoa plant are edible; they taste similar to spinach, chard and beets.
* Sprout quinoa; simply soak the quinoa in water for 12 hours, then keep it moist in a jar.
* Quinoa can even be popped like popcorn and is very popular with Peruvian children.
For some Quinoa Recipes visit -
http://www.vegkitchen.com/category/recipes/glorious-grains/quinoa/
How to store:
It is best to store quinoa in an airtight container. If stored in the refrigerator, it will keep for three to six months.
Use and Safety:
* Quinoa, though highly nutritious, is actually coated with the toxic chemical saponin. Saponins can be challenging to the immune system and stomach. Commercial processing methods remove much of the bitter soapy saponins coating quinoa seeds, but it is best to rinse again to remove any of the powdery saponins that may remain on the seeds.
* Although quinoa is not a commonly allergenic food and does not contain lots of purines, it does contain oxalates. This puts quinoa on the caution list for an oxalate-restricted diet.
* Like any good foods, we need variety so do not eat it every day. A few times a week is good enough.
* It is recommended to eat quinoa in the evening. It is the ideal easy-to-digest food to eat in the evening because it encourages a good night's sleep.
It is best to store quinoa in an airtight container. If stored in the refrigerator, it will keep for three to six months.
Use and Safety:
* Quinoa, though highly nutritious, is actually coated with the toxic chemical saponin. Saponins can be challenging to the immune system and stomach. Commercial processing methods remove much of the bitter soapy saponins coating quinoa seeds, but it is best to rinse again to remove any of the powdery saponins that may remain on the seeds.
* Although quinoa is not a commonly allergenic food and does not contain lots of purines, it does contain oxalates. This puts quinoa on the caution list for an oxalate-restricted diet.
* Like any good foods, we need variety so do not eat it every day. A few times a week is good enough.
* It is recommended to eat quinoa in the evening. It is the ideal easy-to-digest food to eat in the evening because it encourages a good night's sleep.
