For breakfast, lunch or dinner, quinoa is a healthy option to add to your diet. Quinoa is a seed grain that has been cultivated in the Andean region for over 7,000 years and was considered sacred by the Inca Empire. It was later replaced almost completely by cereals such as barley, wheat and corn.
I consider quinoa a “superfood” because it is a complete protein, and it’s packed with fiber and other good stuff. Quinoa is a slow releasing carbohydrate that gives you a full feeling for a long time. This is ideal for weight control and to maintain adequate blood sugar levels. It is a complete protein because it contains all 9 essential amino acids, and includes lysine, which is essential for tissue growth and repair.
A cup of quinoa contains about 8 grams of protein, about twice that of other grains. Quinoa is a very good source of manganese, magnesium, iron, copper and phosphorus, making it especially valuable for persons which migraine headaches, diabetes, and atherosclerosis. It is a good source of riboflavin, which is necessary for energy productions within cells. Quinoa is gluten-free and is a great source of fiber.
Cooking with quinoa is simple and is just like cooking rice. The most basic method of cooking quinoa is to boil it in water and simmer for 10-12 minutes. You need 1 measure of quinoa to 2 measures of water. All the water will be absorbed by the quinoa. Some quinoa has a coating of bitter tasting saponins. In that case, you need to pre-rinse the quinoa to remove this coating before cooking. Once you have cooked the quinoa you can add it as a base for meat dishes instead of rice. You can also include it in salads and soups. I recently used it in Minestrone soup in place of pasta. It will take on the flavor of the foods you cook with and adds its own little bite to the taste.
Another way of incorporating quinoa in your meals is in the form of quinoa flour. Quinoa flour has a pleasant, nutty taste. It makes delicious bread, muffins, pasta, pancakes and more. When using quinoa flour in baking, substitute half the amount of all-purpose flour with quinoa flour, and then use all-purpose flour for the remaining half. Depending on the taste you are looking for in your baked good, you may want to use less quinoa flour than all-purpose. Experiment yourself and find what suits your taste buds best.
Try this easy Quinoa Recipe
2 small onions, finely chopped
1 large red pepper, chopped
2 garlic cloves, minced
2 tbsp olive oil
1 cup of Quinoa
2 cups of water
2 vegetarian soup stock cubes
First add the finely chopped onions, the minced garlic and sea salt to the olive oil in a pan or wok.
Saute until onions are slightly brown. Then add chopped red pepper and continue to sauté until onions are caramelized. Add water, then the stock cubes and quinoa and bring to a simmer. Stir once after 5 minutes then simmer for 15 minutes until water has been cooked in.
Enjoy Quinoa in your diet. Experiment by adding it to dishes where you normally use rice (think stir fries or soup). You’ll find it is a healthy, tasty addition to your meals!
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