Quinoa has arrived sweeping the market. Since the trend for healthy and vegetarian eating habits was established today, quinoa has positioned itself with the same relevance as rice. Today we will tell you what it really is, what are the properties and benefits of its consumption, as well as the best way to eat it.
What is quinoa?
Quinoa is a pseudocereal, named for its composition similar to cereals and the way it is eaten. The seed has its origin in the Andes, and is known for providing a large amount of vegetable protein (higher than that of any cereal).
Despite recently reaching us, for several years it was a staple in the diet of the inhabitants of the Andes, along with beans, tomatoes and corn. Due to the order of the European colonizers, this pseudocereal was forgotten for centuries due to an alleged link with superstitions, which ensured that it did not provide health benefits. Thanks to science, today we know its excellent qualities and great harvest yields.
It is genetically related to conventional horticultural plants (spinach and chard); although in terms of its chemical and nutritional composition, it has a greater link with cereals.
Benefits of its consumption
As we mentioned earlier, quinoa has properties that no other grain can rival. It's a seed that contains all nine essential amino acids for protein synthesis. It's common for vegetables and grains to lack complete proteins, so vegans have to combine various foods to obtain all the necessary amino acids. Typically, they lack lysine, an essential amino acid that quinoa contains.
Regarding its vitamin and mineral content, it is particularly rich in B vitamins (especially thiamine, riboflavin, tocopherols, and ascorbic acid). It also provides phosphorus, iron, potassium, magnesium, calcium, and trace elements . Its fiber content is also significant , reaching a concentration of 15% per 100 grams.
Among its qualities to be highlighted we find that it is a food suitable for vegans and coeliacs, in addition to being able to be consumed in a balanced and healthy diet. It provides carbohydrates with a low glycemic index, has an antioxidant effect (thanks to flavonoids), improves metabolism (thanks to vitamin B) and protects us from cardiovascular diseases.
It is highly recommended to consume it in weight loss diets, since its satiating power will reduce the cravings for eating.
How to eat quinoa?
With the fashion for real food and paleo diets, people seek to eat as natural a diet as possible. Luckily, quinoa can be eaten at any meal, even breakfast. It is quite versatile. You will only have to wash the seeds to remove the coating that gives them the bitter taste.
You can find it raw, precooked or frozen. In the case you want to cook it yourself, you must bring a ratio of 3: 1 of water and seed. Boil over low heat for 15-20 minutes until the grain is transparent and twice as thick. Pass it through a strainer to remove excess water and use it for any recipe.
Recipes that you will find on our website
Pumpkin and spinach salad with quinoa
Quinoa with vegetables and salmon
Quinoa, broccoli and salmon burger