I LOVE QUINOA!!!
I have had some questions recently about the health benefits of quinoa and why I eat it, so I have provided some info. I hope this is helpful to you!
My Quinoa & carrot salad (click here for the recipe)
Did you know that 2013 is the international year of quinoa???!!!
The UN, in conjunction with Bolivia, Columbia, Ecuador and Peru are working together to promote the health and nutrition benefits of a food that has been harvested there for decades. The popularity of quinoa around the world is causing the price of it to rise where it is harvested, which is not a great thing. But, at the same time, the Bolivian government are providing quinoa to pregnant women as a nutritional supplement and supplying it as part of their school breakfasts, which is great to hear.
Quinoa, a grain or a seed?
Quinoa comes from a "grain - like" crop which is known for its edible seeds - this is the part we eat. It is not a part a cereal or a grain, but instead, a seed. It is gluten free, so fantastic for us on a wheat free diet for whatever reason and is easy to digest.
Quinoa - a superfood?
Quinoa has been called a "superfood", but what is a superfood? In my understanding, it is a term thrown around without any real definition and is being widely used as a marketing tool to promote foods as being "the next big thing" for your health.
Nutritional benefits.
Protein: In saying that, the nutritional benefits of quinoa are great. It is quite high in protein - around 15g per 100g of dry whole quinoa and it is a complete protein which means it contains adequate amounts of the 9 essential amino acids.
Fibre: Quinoa contains twice as much fibre as many other grains. This helps to reduce blood glucose levels, normalise blood pressure and keep us fuller for longer. Its filling!! The University of Milan conducted a study in which participants ate quinoa and compared how full they were afterwards in comparison to eating rice or wheat. All participants reported being fuller after eating the quinoa (they also tested buckwheat and oats).
(Read that report here: British Journal of Nutrition, November 2005; 94 (5):850-8.)
Other vitamins & minerals: Quinoa also contains iron, calcium, magnesium and lysine which all have numerous great benefits to our body, including tissue growth and repair, production and health of red blood cells, energy production.
Why do I eat quinoa?
I don't eat it because it's popular or because everyone else is, I eat it because I enjoy it!!
Quinoa is my go to grain for breakfast. It keeps me full until my 11am snack time (creature of habit when you work in a school), it mixes perfectly with salads, as a replacement for rice and has a great all round flavour. I use it in flake form and in its original form. I use quinoa a lot in my cooking, often not in the flour form (I just blend it up) and I find it works well.
How to cook quinoa:
I usually double the amount of water to quinoa. So if I am using 1 cup of quinoa, I will use 2 cups of water.
1. Rinse quinoa in water and drain before cooking.
2. Put quinoa and water into a pot and boil
3. When it is boiling, turn it down and cook for a further 10 mins.
4. you know the quinoa is ready when it has "sprouted" and grown little tails.
Enjoy!
My favourite breakfast quinoa recipe:
1/2 cup quinoa flakes
1/2 cup milk of choice (almond / coconut etc)
1/2 - 1 cup water (I just fill the pot up half way because the quinoa soaks up liquid)
1/2 cup raspberries
1 tsp cinnamon
1 tsp vanilla essence
Cook quinoa in pot for about 5 mins with all other ingredients mixed in.
It will start to bubble. You can continue to cook but be aware the quinoa soaks up the liquid so it will start to dry out.
Top with favourite fruit, nuts or whatever you desire!
Quinoa comes from a "grain - like" crop which is known for its edible seeds - this is the part we eat. It is not a part a cereal or a grain, but instead, a seed. It is gluten free, so fantastic for us on a wheat free diet for whatever reason and is easy to digest.
Quinoa - a superfood?
Quinoa has been called a "superfood", but what is a superfood? In my understanding, it is a term thrown around without any real definition and is being widely used as a marketing tool to promote foods as being "the next big thing" for your health.
Nutritional benefits.
Protein: In saying that, the nutritional benefits of quinoa are great. It is quite high in protein - around 15g per 100g of dry whole quinoa and it is a complete protein which means it contains adequate amounts of the 9 essential amino acids.
Fibre: Quinoa contains twice as much fibre as many other grains. This helps to reduce blood glucose levels, normalise blood pressure and keep us fuller for longer. Its filling!! The University of Milan conducted a study in which participants ate quinoa and compared how full they were afterwards in comparison to eating rice or wheat. All participants reported being fuller after eating the quinoa (they also tested buckwheat and oats).
(Read that report here: British Journal of Nutrition, November 2005; 94 (5):850-8.)
Other vitamins & minerals: Quinoa also contains iron, calcium, magnesium and lysine which all have numerous great benefits to our body, including tissue growth and repair, production and health of red blood cells, energy production.
Why do I eat quinoa?
I don't eat it because it's popular or because everyone else is, I eat it because I enjoy it!!
Quinoa is my go to grain for breakfast. It keeps me full until my 11am snack time (creature of habit when you work in a school), it mixes perfectly with salads, as a replacement for rice and has a great all round flavour. I use it in flake form and in its original form. I use quinoa a lot in my cooking, often not in the flour form (I just blend it up) and I find it works well.
How to cook quinoa:
I usually double the amount of water to quinoa. So if I am using 1 cup of quinoa, I will use 2 cups of water.
1. Rinse quinoa in water and drain before cooking.
2. Put quinoa and water into a pot and boil
3. When it is boiling, turn it down and cook for a further 10 mins.
4. you know the quinoa is ready when it has "sprouted" and grown little tails.
Enjoy!
My favourite breakfast quinoa recipe:
1/2 cup quinoa flakes
1/2 cup milk of choice (almond / coconut etc)
1/2 - 1 cup water (I just fill the pot up half way because the quinoa soaks up liquid)
1/2 cup raspberries
1 tsp cinnamon
1 tsp vanilla essence
Cook quinoa in pot for about 5 mins with all other ingredients mixed in.
It will start to bubble. You can continue to cook but be aware the quinoa soaks up the liquid so it will start to dry out.
Top with favourite fruit, nuts or whatever you desire!