Quinoa has recently become a healthy food trend. Compared to other cereals, this pseudocereal is rich in protein. In addition, it does not contain gluten. Quinoa, whose benefits and damages are presented below, would be a good component of various dishes, soups; It is used to make flour and even beer.
This cereal is more satiating than wheat or rice and has a soft and neutral flavor, suitable for many dishes, high nutritional value, easy to prepare (such as cuscous) and is cooked in 15-30 minutes. The grain contains significant amounts of fiber, proteins, phosphorus, magnesium, copper, manganese, zinc and iron.
What is Quinoa
Quinoa is a healthy cereal of the Amarantáceas family, originally from America. In South America, the plant was known since more than 3000 years before Christ. It is an exotic, not very demanding crop that grows at great altitudes.
Quinoa is a nutritious grain shaped like amaranth balls. It contains vitamins, minerals, proteins, fiber and many other micronutrients, which makes it a healthy food that guarantees the proper functioning of the organism. In addition, this cereal is suitable for losing weight. It does not contain gluten, which makes it a dietary complement to celiac people.
Quinoa is similar to rice, both in structure and in preparation and nutritional content. Try it and its positive effects will not wait. You can eat both salty and sweet.
Chemical composition and caloric content of the quinoa per 100 g
Nutritional value and calories of the quinoa boiled in water (100g)
- KJ – 504
- Kcal – 112; Kcal – 112;
- Proteins – 5. 1 g; Carbohydrates – 19 g;
- Carbohydrates – 19 g
- Fat – 1. 75 g
- fiber – 3 g;
- Water – 70 g.
Mineral content (mg/100 g):
- Iron – 1. 7
- Zinc – 0. 9
- Calcium – 19
- Manganese – 0. 8
- Magnesium – 69. 5
- copper – 0. 4
- Phosphorus – 148
- Selenium – 0. 33
- Potassium – 189;
- sodium – 6. 7.
Vitamin composition (mg/100g):
- A – 7 IU;
- В1 – 0. 5;
- В2 – 11;
- В3 – 0. 6;
- В6 – 0. 69;
- В9 – 0. 8;
- Е – 0. 19.
The impact of quinoa on health:
- Clean the organism of harmful substances;
- Improvement of digestion
- support for emptying
- Colon cleaning;
- Prevention of colon cancer;
- Standardization of blood sugar levels
- Gradual Energy Liberation
- Reduction of cholesterol levels
- Reduction of arterial hypertension
- prevention of heart, vascular disorders;
- Nervous system soothing
- support for bone formation;
- prevention of osteoporosis
- metabolic support;
- Promotion of muscle mass formation;
- Relief of migraines.
Quinoa contains up to 23% of vegetable proteins containing all essential amino acids, vitamins B1, B2, E, folic acid, fiber and a series of minerals.
- The high fiber and antioxidant content is important in the fight against civilization diseases.
- The histidine amino acid contributes to the good development of infants and young children.
- Lysine substance is important for vegetarians.
- Due to its excellent composition with low glycemic index, the cereal is suitable for weight loss, people with celiac disease, vegans, diabetics, allergic people.
For the intestine
People with digestive problems can benefit from a diet rich in fiber. 36% of the fiber present in the chemical composition of quinoa is soluble and 64% insoluble. Soluble fiber forms a gel that reduces cholesterol levels and blood glucose. Insoluble fiber regulates deposits.
The ant i-inflammatory components of cereal relieve pancreatitis. It is recommended to include the porridge on the second day, once the acute phase is relieved.
For the female organism
Magnesium relaxes small blood vessels, so it relieves migraine and menstrual pains.
Quinoa is a source of protein, important especially for vegans and vegetarians. 1 cup of this cereal contains 16% of daily protein needs. The protein present in the cereal contains all essential amino acids, thus demonstrating to be a leader among proteins of plant origin.
Despite the lack of scientific information on the safety of quinoa consumption during pregnancy and breastfeeding, some pregnant and infant women consume it as a rich source in iron, vitamins of group B, zinc and calcium.
But pregnant women and recent mothers should consult their doctor before including it in their diet.
Due to their high fiber content, low glycemic cereals (which cause a gradual increase in insulin) can help diabetic people, especially to correct blood sugar levels.
Damages and contraindications
Quinoa is usually recommended to people who do not consume cereal gluten such as wheat, barley and rye. However, more research and scientific tests are needed to determine the lon g-term effects of quinoa on the health of celiac people.
In theory, quinoa should not contain gluten. But the processing of this pseudocereal usually is carried out in establishments that also process other cereals. This is where the main problem arises: cross pollution. According to a recent study, 41% of the randomly chose n-chosen foods for the shelves of groceries contain enough gluten to harm people sensitive to it.
In some people, quinoa can cause stomach pain, skin itching, urticaria and other common symptoms of food allergies. Cross allergies with beet allergies, spinach, chard and grass pollen can occur. Allergy to these foods is not a contraindication, but caution is recommended.
The soft taste of quinoa is complemented perfectly with vegetables or pieces of sweet fruit. People use it in salads with peppers, corn, black beans, hamburgers, meatballs and other lo w-calorie dishes.
To lose weight
Quinoa is an adequate food product for weight loss consumption, weight maintenance. Quinoa, a relatively low calorie food, combined with proteins, is nutritious enough to favor the normal functioning of the organism. It favors digestion and weight loss, so this ideal food should find its place in your diet.
Ingredients for 4 rations:
- 240 g of quinoa;
- 2 small onions;
- 5 tomatoes;
- 1 tablespoon of black olives;
- 300 g of mozzarella;
- 4 tablespoons of olive oil;
- 1 lemon juice;
- favorite herbs and spices.
Prepare the porridge first: boil cereals rinsed in salt water. Meanwhile, itch the onion, tomatoes, olives and cheese (sliced). Add these ingredients to the quinoa (let it fall on a strainer after cooking), season with salt, spices, olive oil with lemon juice and your favorite herbs. Mix everything well. Serve on a salad sheet.
Ingredients for 2 rations
- 2 pieces of salmon or other fish;
- 100 g of varied vegetables (green beans, spinach);
- 80 g of quinoa;
- 10 units. Cherry tomatoes
- 2 tablespoons of olive oil;
- spices for fish;
- 2 tablespoons of fermented soy sauce;
- 1 tablespoon of Provencal herbs;
- 1 tablespoon of sunflower pipes.
Prepare a lid pan, in which to pour 2 tablespoons of olive oil and salmon fillets. Add the spices for fish, sprinkle with herbs, fry on both sides for about 5 minutes (under a lid to prevent fish from drying out).
Meanwhile, cook the vegetable mixture in another pan (fry in olive oil for about 10 minutes).
Rinse the quinoa and cook it in lightly salted water for about 20 minutes (similar cooking time to rice).
Cut the fresh cherry tomatoes into slices, add them to the fish cooked in the pan and cook for about 5-10 minutes. Add the vegetable mixture.
At the end, season lightly with soy sauce, garnish with the seeds and sprinkle with Provencal herbs.
Peking cabbage with quinoa
Ingredients for 4 rations:
- 50 g of rice noodles;
- ¼ small Chinese cabbage;
- ¼ small red cabbage
- 1 carrot
- ½ cucumber;
- A handful of chopped fresh cilantro;
- 1 stalk of lemongrass;
- 1 green onion;
- juice of ½ lime;
- a handful of cooked quinoa
Cook the rice noodles according to the instructions, strain, rinse with cold water and reserve. Peel the carrots, wash the cucumber. Cut the cabbage, carrots and cucumber into thin strips. Chop the lemon grass and the green onion, chop the noodles.
Mix all the ingredients and drizzle with the lime juice. Drizzle the quinoa salad.
Vegetables with quinoa
- 130 g of quinoa;
- 1 eggplant;
- 1 bell pepper;
- 100 g of spinach;
- a large handful of walnuts and pumpkin seeds
- mung sprouts;
- olive oil
- salt and pepper;
- aromatic herbs.
Boil semolina. Cut the aubergine into slices, season with salt and pepper, drizzle with olive oil and bake on baking paper at 220ºC for 15-20 minutes. You can add your favorite herbs, such as Provencal ones.
Mix the boiled cereals, roasted eggplant, thinly sliced fresh raw peppers, spinach, walnuts and toasted seeds in a dry pan. Decorate the salad with mung sprouts.
mushrooms with quinoa
- 1 tablespoon of raw grain;
- big Onion;
- mushrooms (300-500 g, that is, about 1 deep plate);
- frying oil;
Pour boiling water over the semolina (1:2), cook for about 10 minutes (it should be slightly undercooked). Fry finely chopped onion in a deep frying pan or saucepan. Add ½ of the chopped mushrooms. Sauté gently until the mushrooms have reduced in size, add a little hot water, the rest of the mushrooms and cook for 10-15 minutes, stirring occasionally and adding water. Then add a little soy sauce and pepper, the cooked semolina and simmer briefly. Serve in a similar way to risotto (for example, sprinkle with grated cheese or sesame seeds) with a vegetable garnish.
Soup with vegetables and quinoa
Ingredients for 4 rations:
- quinoa – 100 grams;
- carrots – 150 gr;
- zucchini – 150 gr;
- vegetable broth – ½ l;
- tomato juice – ½ l
- sterilized tomatoes – 1 jar
- onion – 1 pc;
- Garlic – 2-3 teeth
- Fresh rosemary – 2-3 twigs;
- olive oil – 4 tablespoons
- sour cream to decorate.
Heat the oil in a large saucepan, fry the onion along with the pieces of garlic. Add Romero’s twigs, let the aroma display, add the sliced carrots, fry for 2-3 minutes.
Next, add the washed granons, mix well, pour the broth, tomato juice, cook for 5-6 minutes. Add the chopped zucchini, canned tomatoes, cook over low heat until the quinoa is completely soft. Carrots and zucchini must be a bit more hard, not too cooked.
Season with pepper and salt. Serve with sour cream and herbs.
In homemade cosmetics
The usefulness of cosmetics quinoa is due to the presence of a series of important skin substances (vitamins, minerals), including
- Vitamin E – antioxidant that preserves the youth of the skin.
- Vitamin A – Accelerates cell metabolism, cell renewal.
- Riboflavina – improves skin elasticity.
- Quercetin – It has ant i-inflammatory properties.
Nutritive masks can be made of boiled grains with the addition of, for example, honey, egg white. Apply the mixture on the face and clarify after 20 minutes. Repeat once a week.
How to choose and conserve quinoa
There are more than 120 different types of quinoa, but only 3 of them are cultivated and marketed. They differ mainly by color, since the nutritional value of the grains is similar. Cooks usually choose a variety depending on their appearance.
- White variety. It is the most common and has a pale beige color. It is less crispy than the red variety and is cooked faster, so it is the most used variety in the kitchen.
- Red variety. It contains a little less protein than the white variety, but has a high fiber content, which provides maximum intestinal benefit.
- Black variety. Keep its black color even after cooking. Compared to the white variety, it has a sweeter and more soft flavor. It is not as common in supermarket shelves as the white and red variety, but has similar health benefits.
Save the grain in a closed container or in a bag in a dry and fresh place. If preserved correctly, it can last up to 2 years.
The cooked cereal can be kept 6-7 days in the refrigerator or 10-12 months in the freezer. In both cases, it retains its flavor, texture and nutritional value.
Due to the wide range of health benefits (and contraindications) of the Quinoa semolina, its dosage depends on many factors, particularly the current age and state of health. Currently, not sufficient scientific information is available to determine the recommended daily dose. Follow the instructions on the product label carefully and consult your doctor before using it for the first time.