Quinoa is one of best ‘superfood‘. It is an excellent gluten free source of protein and fibre. It is also high in minerals that people lack in the modern diets (especially magnesium, potassium, zinc and iron), high in antioxidants which neutralize free radicals and also a great source of thousands of trace nutrients which are extremely healthy, ie:
*flavonoids- which are plant antioxidants, especially:
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*quercetin- quinoa contains more of it than cranberries
These molecules have been shown to have anti-inflammatory, anti-viral, anti-depressant and anti-cancer properties.
Because quinoa has low glycemic index and as mentioned already it is loaded with protein and fibre, it is a great food for everybody, even for those who are on diet as it can increase metabolism and reduce appetite significantly.
Loaded in fibre means 100g of uncooked quinoa contains 10-16g of fibre which is more than twice as high as most grains contain. It is unfortunately insoluble fibre.
More beneficial for our health is soluble fibre and quinoa contains 1.5g of it in 100g which is still pretty good. It is also worth to mention this superfood contains a small amount of omega-3 fatty acids too.
Quinoa comes from South America, where it has been consumed for thousands of years but it became known worldwide only few years ago. It is a seed but it is eaten similarly to a grain as it counts as a whole grain food.
Quinoa is versatile, it goes well with various types of food. It tastes great and it is easy to use. Also it is easy to grow and usually grows organically so it is non-GMO.
Before cooking you should give it a good rinse to rinse out a substance called phytic acid which can reduce minerals absorption ad also to get rid of saponins which are on the outer layer and have a bitter flavour.
Then pour 1.5 glass of water into pot with 1 glass of quinoa, add pinch of salt and bring it to boil. Boil for 13 minutes without cover, after that time cover it, take if of the gas and keep covered for 10 minutes for water absorption.
Drain the rest of water if needed. Such prepared quinoa can be a base of any salad or an extra to a meal. You can eat it for any meal. Boiled with milk quinoa is a great option for breakfast instead of porridge. But today I’s like to give some ideas for tasty, healthy and colorful quinoa salads.
Quinoa salad with chicken served with hummus and seeds
Refreshing quinoa salad