Quinoa: health benefits and recipes

A couple of years ago, you could find quinoa in particular health food stores, today you can buy it in a regular supermarket, and a dish with it can be ordered in almost every cafe. The cereal became popular because it is high in protein, magnesium, and fiber. It is also easy to cook. There is white, red, and black quinoa. We’re most used to the white one. It has a neutral flavor. The other two types have a bright flavor and are crispier in cooked dishes because they are less cooked. Black and red quinoa are good in salads. Black quinoa is the most dietary. It has the least amount of fat.

Of course, worrying about your health is very important and challenging work. But if you want to relax, for example, while play live blackjack, then the article at the link will interest you.

 

The benefits of quinoa

Quinoa is a product with a low glycemic index, which is rated below 55. The cereal is gluten-free.

The caloric value of one cup (185 g) of cooked quinoa without added salt or fat is 222 kcal. Quinoa contains 8 g of protein, 4 g of fat, 39 g of carbohydrates, 5 g of fiber, 2 g of sugar, and 13 mg of sodium.  

Quinoa is a complete protein containing all nine essential amino acids. Quinoa is also a rich source of iron and magnesium. Quinoa is also helpful because it contains vitamin E, potassium, and magnesium.

Iron is an essential mineral that helps transport oxygen through the body, and vitamin E, a fat-soluble vitamin, acts as an antioxidant. Finally, potassium – helps keep blood pressure regular and enhances protein synthesis. 

What other valuable properties: 

• Strengthens the immune system.
• Has a calming effect on the psyche.
• Helps regulate blood sugar levels.
• It acts as an antioxidant to help fight free radicals in the body.
• It helps regulate sodium levels in the blood, reducing blood pressure.
• Useful for people with diabetes.
• Strengthens bones.
• Prevents cancer.
• Improves the efficiency of the pancreas.
• Thanks, vitamins positively affect the condition of teeth, hair, and nails.
• Easy and fast satiety quenches hunger.

According to studies, quinoa is also beneficial to the cardiovascular system, metabolism, and the gastrointestinal tract in general. 

The benefits of quinoa for children have been identified through many tests. It is an increase in the liver peptide – IGF-1, which is responsible for bone growth, weight gain, and growth acceleration, which is important for children. The digestibility of quinoa was also noted to be high (95.3%). Therefore, we can be sure that quinoa is essential for the development and health of children.

How to Store Quinoa?

Dried quinoa has a long shelf life. You can store it in its original container or in an airtight container. Because it is a seed, it usually has a shelf life, but it is safe to use after that date. Once cooked, quinoa is stored in the refrigerator for 6 to 7 days. 

You can also store dried or cooked quinoa in the freezer in an airtight container.

How to make quinoa?

Quinoa dishes can come in many forms: breakfast porridge, soups, salads, and cutlets. Making quinoa is very simple: the most important thing for quinoa is the ratio of grits to water.

• Take one cup of groats and two cups of liquid. That way you will get six servings of porridge. If you need more or fewer servings, change the ratio.
• Use broth or water.
• Be sure to rinse the grits.
• Cook only over the lowest heat.
• Cover the pot with a lid.
• When it boils, stir the spirits.
• Watch the time. Cook for about 12 to 15 minutes. From start to finish.
• Allow the porridge to cool for a few more minutes under the lid.

Harms of quinoa – contraindications

Women during lactation are not recommended to eat quinoa. Today, the harms of quinoa for children or its effects on infants are poorly understood. Do not eat quinoa if you have an individual intolerance, pancreatitis, cholecystitis, ulcers, or gastritis. Be sure to consult your doctor if you have biliary and kidney problems.

Quinoa can be introduced into children’s diets as soon as your child is ready to start eating solid foods, usually around six months of age. For example, you can begin with porridge. The tiny seeds contain the nutrients your baby needs to develop. However, some pediatricians think you should not introduce quinoa until two years of age because it is essential for children to eat locally grown foods. Consult your pediatrician for advice.

Allergies to quinoa are rare. However, if you suspect your child has a cereal allergy, consult a pediatric allergist before introducing quinoa at home.

Quinoa Allergy Symptoms. Quinoa allergies and intolerances manifest as follows: itching, hives, inflamed skin, abdominal pain, vomiting, nausea, and upset. Coughing and shortness of breath may also occur. 

Recipes with quinoa

Quinoa cutlets

Ingredients:

• Cooked quinoa bowl
• Onion
• 1/4 cup sweet corn, boiled
• One carrot
• A few spinach leaves
• 2 tbsp. cornmeal
• 1 tsp. Ground black pepper
• 1 tsp. Red chili flakes
• Sunflower oil as needed
• Taste and season with salt.

Preparation Method

Cook quinoa, and let it cool. Meanwhile, heat some oil in a thick-bottomed skillet. Add diced onions and braise until transparent. Add the grated carrots and corn kernels. The vegetables should be soft. Place the cooked quinoa, roasted vegetables, cornmeal, pepper powder, red chili flakes, salt, and a little vegetable oil in a bowl. Check the salt and spices and adjust to taste. Mix everything properly and use the palms of your hands to make a cutlet. Pour oil into a heated frying pan. When hot, place vegetable cutlet. Fry on both sides and the color should turn brown.

Salad with quinoa

Ingredients:

• Half a cup of washed quinoa.
• Five pickles, peeled
• One medium onion
• One tomato
• A few basil leaves
• Few leaves of mint
• Half a cup of olive oil
• 1/4 cup red wine vinegar
• Juice of lemon
• 1/2 tsp. salt
• 3/4 tsp. freshly ground black pepper
• One avocado
• Nuts

Preparation Method

Boil water, add grits, stir and bring to a boil again. Cook for 12 to 15 minutes over low heat. Blot it dry on a colander. When the quinoa has cooled, transfer it to a large bowl. Dice the cucumbers and onion. It is essential to peel and dice the tomatoes as well. Chop the mint and separate the basil leaves. Stir everything together, and garnish with avocado and nuts on top.

Quinoa soup

Ingredients:

• 1⁄2 cup water.
• 1⁄4 cup quinoa, rinsed
• 1⁄2 medium onion
• One teaspoon of olive oil
• 400 g nonfat vegetable broth
• 120 g frozen peas
• 1⁄4 tsp. salt
• 1⁄4 tsp. pepper
• Two teaspoons plain nonfat yogurt (optional) or two teaspoons nonfat sour cream for garnish (optional)

Preparation Method

Boil water, and add quinoa. Lower heat, cover, and steam. In a big frying pan, sauté onion in squares in oil until soft. Add the broth and peas. Bring to a boil. Cook over low heat without a lid for a few minutes; the peas should be smooth. In a blender or food processor, puree the soup. You may have to do this in batches. Return everything to the pot. Add salt, pepper, quinoa (and diced ham if you’re adding it), and heat through. Before serving, garnish each serving with one teaspoon of yogurt or sour cream. For vegetarians, use vegetable broth, and for vegans, do not use yogurt/sour cream.