Quinoa and quinua, is considered one of the most complete foods in the world. Rich in minerals, vitamins, omegas, amino acids, fiber. Learn more about this superfood once revered by the Incas and now being touted by celebrity trainers.
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Health Benefits of Organic Quinoa
One of the latest superfoods to be touted by celebrity trainers and the like is quinoa.
What makes "keen-wah" so nutritious? We’ve got the scoop on quinoa nutrition facts.
Most people who have heard of quinoa think it’s a grain, and judging by how it’s pronounced, some assume it’s from the Orient.
But technically, quinoa is a seed, not a grain and it’s grown high in the Andes Mountains of South America.
Quinoa plants have been cultivated at altitudes of well over 10,000 feet and have been considered a superfood for at least a few millennia — in fact, the Incas cherished it as a superfood of their own.
Here in the U.S., quinoa has been discovered as a nutritious asset and enjoyed culinary popularity within only the last few years. Here’s why…
Eat one cup of quinoa (a single serving size), and you’ll consume:
220 calories (70 percent carbs, 15 percent fat, 15 percent protein)
40 grams of carbohydrates (13 percent daily value)
8 grams of protein (16 percent of daily value)
3.5 grams of fat (5 percent daily value with no saturated fat)
A glycemic load (blood sugar spike) of only 18 out of 250
5 grams of fiber (20 percent of daily value)
20 percent of daily value of folate (various forms of Vitamin B)
30 percent of magnesium daily value (beneficial for people with migraine headaches);
28 percent daily value of phosphorous; iron (15 percent); copper (18 percent); and manganese (almost 60 percent)
Quinoa is stocked with life-sustaining nutrients all across the board, including all eight essential amino acids. There are other highly beneficial compounds, vitamins and minerals in this food that the Incas reverently called "chisaya mama" (mother of all grains).
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Vegetarians would do well to incorporate quinoa into their diet often. It’s difficult for vegetarians to get all eight essential amino acids and an adequate source of protein from one food source. Usually, vegetarians and vegans need to combine foods like beans and rice to acquire all the essential amino acids, the building blocks of protein.
Those with gluten sensitivities or wheat allergies can rejoice in eating quinoa as it contains no gluten or wheat. (Spanish conquistadors during the South American conquest suppressed quinoa production, as it was associated with what the Spaniards perceived as non-Christian, indigenous, ceremonial backwardness. Thus, wheat was cultivated in the Andes region.)
How to use
Quinoa cooks very easily, in about 15 minutes. Like cooking rice in a stove top pot, you’ll want almost 2 cups of water per one part quinoa but be careful not to pour too much water in the pot, otherwise it will take even longer.
Cook quinoa at a high setting until it starts boiling and then cover and simmer for about 12-15 minutes. When you see the ring-shaped sprouts popping out, you’ll know the quinoa is almost ready. Stir the quinoa so all the water gets absorbed.
Quinoa by itself tastes rather bland. Add some coconut or olive oil or ghee butter (clarified butter) to add flavor and consistency. Add any spices or herbs you like and perhaps some crushed almonds or walnuts. In the last two minutes before it's ready to serve, toss a handful of spinach and stir until the spinach withers a little bit but not too much.
Here are some ideas for your next quinoa meal:
- Sautee garlic, onions, and spinach with coconut oil to top your quinoa.
- Make a summery salad by chopping raw carrots, zucchini, cultured vegetables, and onions over quinoa.
- Use quinoa with vegetable broth and your choice of vegetables for a nutritious soup.
- Make a rich gravy for your quinoa for a satisfying alternative. This gravy recipe is easy and delicious.
Quinoa, a delicious gluten free grain-like seed, is full of nutrients and acts as a prebiotic to feed the healthy microflora in your intestines. Get high quality, organic quinoa delivered to your door today!
Quinoa makes a great breakfast meal and can be enjoyed in its wholegrain form or try quinoa flakes hot cereal as a wonderful replacement for oatmeal!
We also recommend eating 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.
To aid your digestion even more, be sure to add fermented foods and drinks, like cultured vegetables and probiotic liquids.
!Enjoy this food that the Incas valued as much as gold!.
Here are some good benefits of quinoa:
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 (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; it aids in neurotransmitter synthesis, regulation of body temperature, 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.