Quinoa: What it is, Properties, Benefits, Uses, Recipes …
Quinoa is considered a whole given the high nutritional value that holds Superfood. More and more people, lovers of a healthy lifestyle and habits, are introduced into their diets, obtaining excellent results, both aesthetically and physical performance, and thus for its high versatility when preparing recipes
- 1 What is Quinoa?
- 2 Origin of Quinoa
- 3 Nutritional properties of Quinoa
- 4 Benefits of Quinoa
- 5 Who can benefit from taking Quinoa
- 6 How to Prepare Quinoa
- 7 Quinoa recipes
What is Quinoa?
The Quinoa, although it is considered a pseudocereal, is a seed of Andean origin particularly known as an excellent vegetable protein and many other health claims. Quinoa has more protein than any other cereal, so it is very valuable in vegetarian and vegan diet. This is a source of carbon hydrates excellent, very high in protein.
Origin of Quinoa
For millennia nuclear integral part of the diet of Andean people, in synergy with plant varieties well-known in Western civilization as tomatoes, corn or beans it was. By order of European colonizers was postponed for centuries by associating it with superstitious habits, situation is not reversed to become focus of prestigious studies of American scientists, who showed his excellent ability as cultivable plant to be developed in typical hostile climatic conditions Andean countries, offering great harvest yields.
This led to the introduction of cultivation in North America until our days that boasts great thanks to the improvement of farming techniques and marketing channels opening to the Western world popularity.
Cultivation of Quinoa
It is a genetically related species with conventional horticultural plants such as spinach and chard. But for the purposes of chemical and nutritional composition and its gastronomic treatment, it is closely associated with cereals.
A cultivation a set of differentiated tonality of its structures varieties, the inflorescence appearance, nutritional value and its demands on soil and climate is intended. Crop is concentrated almost entirely in the South American continent, with Bolivia, Peru, Colombia, Ecuador, Argentina and Chile the world`s leading producers.
Among the peculiarities of cultivation of quinoa, with very positive influence on their nutritional qualities, it highlights the lack of pesticides and all kinds of chemicals, it is an extremely sensitive contact with these products plant, which can reach annihilating.
Nutritional properties of Quinoa
Quinoa has properties with really no other cereal can compete. Although at first glance Quinoa looks like a cereal, it is actually a seed, being food of the same family as spinach or beet, containing the 9 essential amino acids necessary for protein synthesis.
Comparison Chart macroelements per 100g
Most cereals are not complete proteins. That is, they lack some essential amino acids, or are deficient, the body needs to build proteins. The amino acid missing is usually the lysine. This is the main reason why vegetarians must combine the consumption of rice, cereals and legumes, and build a complete amino acid profile.
Protein Quinoa have an optimal biological value because it contains lysine and methionine essential amino acids, the first of them deficient in cereals and second pulses, which gives Quinoa the ability to compensate for shortages caused by these two group food. The protein content of Quinoa exceeds 15%, being twice that found for example in rice.
Comparison Chart aminograms per 100g
In the vitamin and mineral chapter highlights its abundance in B vitamins, particularly thiamine and riboflavin, tocopherol and ascorbic acid, plus an enviable mineral profile with outstanding phosphorus, potassium, magnesium and calcium. Stands out compared to other cereals, the contribution of these trace elements, obtaining very noticeable quantities for the recommended daily.
|Calcium||148,7mg ( 19% RDA )||17,1mg||6,9mg||50,3mg|
|Iron||13,2mg ( 94% RDA )||2,1mg||0.7mg||3,8mg|
|Magnesium||249,6mg ( 67% RDA )||137,1mg||73,5mg||169,4mg|
|Match||383,7mg ( 55% RDA )||292,6mg||137,8mg||467,7mg|
|Potassium||926,7mg ( 46% RDA )||377,1mg||118,3mg||578,3mg|
|Zinc||4.4mg ( 44% RDA )||2.9 mg||0.6mg||4,7mg|
Comparative table of minerals 100g
Within the contribution from fat, about 50% of all comes from the essential fatty acids omega-3 (alpha-linolenic acid) and omega-6 (linoleic acid). Besides the fact that due to the concentration of Vitamin E incorporating Quinoa, the quality of these essential fatty acids can be kept perfectly by acting as a natural antioxidant vitamin is given.
As for the fiber, it reaches a concentration of 15%, and its condition seed is insoluble, making it inaccessible to microbial intestinal fermentation.
Benefits of Quinoa
- Food suitable for vegans, providing complete protein, including lysine
- It does not contain gluten
- Content in fiber than other grains or cereals
- It includes carbohydrates of low GI (glycemic index), progressively releasing the energy
- Contribution of almost 100% of the needs of iron (per 100g)
- Very useful for diets fat loss, because of its high protein intake and satiety
- Improvement of energy metabolism by the content of vitamins B
- Protects the heart and cardiovascular system, the contribution of polyunsaturated fat, helping to lower cholesterol and blood pressure
- Effect antioxidant, thanks to flavonoid content
- Very easy to incorporate into the diet, and allows a lot of recipes
All structures have attributed Quinoa some medicinal use, so that leaves, stems and grains distribute their functions as stimulating formation of bone, hemorrhagic callus healing agents, antiinflammatories, analgesics, disinfectants, and even insect repellents.
Starch and insoluble fiber act as demulcents forming protective layers viscous inflammatory processes of gums, mouth, stomach or intestine. And more residually, it may be mentioned antibiotic and antifungal activity of saponins.
New food trends seek the greatest possible approximation to a natural diet, making Quinoa real food relief. Its use supports wide variety of combinations, can meet all meals. As a preliminary step before processing the beans should be washed to drag the saponin coverage would give bitter taste.
For proper cooking, a ratio respect 3: 1 water and grain mixture will boil and simmer for fifteen minutes until the grain becomes transparent and doubles in size, resulting in a crunchy texture.
Apart grain, young leaves (collected before forming panicle) can be eaten as vegetables with high protein.
There are multiple gastronomic possibilities of this vegetable treasure; among other recipes may suggest warm and fresh salads, quinoa salad and chicken quinoa soup with clams, salad made of quinoa, green asparagus tips, goat cheese, black olives and dried tomatoes, or the famous P`esque, composed quinoa grains cooked without salt and supplemented with milk or cheese.
Who can benefit from taking Quinoa
In principle, it can be said that this is a highly recommended for anyone food. But we will detail those situations can contribute to improvements sensitive food.
With no gluten, no contraindication for coeliacs, so that consumption of quinoa can cover many of your dietary restrictions. Its low glycemic index will reconcile with diabetic diet, because basically incorporates carbohydrates as starch, slow metabolism, preventing sharp fluctuations in blood sugar.
The presence of Omega 3 and 6, along with fiber, guarantees level control cholesterol. The latter in turn is an effective promoter of intestinal peristalsis fighting constipation, and also serving vegetarian diets useful in the quality and quantity of protein and iron intake.
How to Prepare Quinoa
The way to cook and prepare the quinoa is similar to rice, hence the fact that confused and think that it is the grain.
When cooking, simply put a saucepan of boiling water. One recommendation is to use the ratio of each cup quinoa add two water. Once the water to boil, add quinoa and left for 15-20 minutes on medium heat.
Once you are cooked, where you can check when has released the white germ and appreciate that the grain has nearly doubled its size, away from the fire, and Quinoa passed through a sieve, removing excess water, leaving ready our quinoa to add to any dish. Quinoa grains are marketed and washed in health food stores in the area of dietary supermarkets and health food shops and delicatessens. For correct storage, should be kept away from light, moisture and heat, and preferably in hermetically sealed containers and can thus extend life for several months.
Quinoa and Chickpea Salad
Recipe for 2:
- 3 large, cleaned and cut asparagus into pieces about 2cm
- 0.5 zucchini, cut into crescent shapes
- 1 small, peeled and sliced red onion
- 1-2 tablespoons of extra virgin olive oil
- 2 sprigs fresh thyme
- Salt and pepper
- Quinoa 80g
- 1 0.25 tablespoon lemon juice
- 2 teaspoon raisins
- 1 tablespoon pinions
- 100g of cooked chickpeas and washed
- Handful of fresh parsley
- Preheat oven to 200 degrees’
- In a baking oven, mix vegetables with oil, thyme and also adds salt and ground pepper. Place it on the middle shelf of the oven and let it bake for about 15-20 minutes or until vegetables are tender
- Meanwhile, Quinoa baked according to package precooked broth or water. Fire away when you see that it is sufficiently cooked and has a smooth texture. Wring well
- Once the vegetables are cooked, add the quinoa with a spoon baking pan with other vegetables still hot
- Add the lemon juice, raisins, pine nuts. Again add a little extra virgin olive oil, put the chickpeas cooked and chopped parsley
- Stir well and give your personal taste of salt or pepper, or also by adding other vegetables like red pepper or tomato
Prepare quinoa flour is extremely easy, and can be used later in many recipes, such as pancakes or pancakes, biscuits, to make bread, and homemade pizza dough …
- 1 or 2 cups quinoa
- Add the quinoa directly in a pan until it begins to brown and even jump. We will be removing with the help of a cooking utensil. This step will take us less than 5 minutes
- A golden brown time, introduce a beater or glass grinder to grind and a fine powder
- Filter through a fine mesh strainer
- Before storing, make sure it is not hot
Quinoa with Vegetables
- 1 cup quinoa (approx. 80g)
- 1 tablespoon soy sauce
- 1 pinch black pepper
- 1 pinch of curcumin
- 1 pinch of oregano
- 3 cloves garlic, minced
- 1 red pepper
- 1 small zucchini
- 1 onion
- 2 carrots
- 1 can champion
- 1/2 can of corn
- Quinoa while we cook, we will cut the vegetables. In a skillet preheated oil, add the garlic.
- When the garlic is browned, add the vegetables, black pepper, curcumin and soy, and will remove well. We will cook for about 7 minutes.
- Fire vegetables aside, and quinoa ready, directly add it to the pan where we will mix with the rest of vegetables
- Serve on a plate or platter
Quinoa Burger Vegan
- 1 cup quinoa
- 1/2 cup chickpea flour
- 1/2 onion
- 1 carrot
- 1 chopped garlic
- 1 pinch cayenne pepper
- 1 pinch of oregano
- 1 pinch of parsley
- 1 pinch of salt
- 1 small avocado
- handle 1/2
- Rocket leaves or any other variety of lettuce
- The cooking step Quinoa is similar to previous. Chop vegetables in very small pieces
- Add oil in a pan and when hot, fry the garlic with the rest of vegetables, adding paprika and salt
- Once we have the list Quinoa mix with vegetables.
- Now we add a little water to the chickpea flour and stir until a dough.
- Add the prepared quinoa with vegetables by mass chickpea flour and mix until a homogeneous mass. Sprinkle parsley and oregano and we will shape the dough.
- In the above, previously heated pan, add the shaped dough hamburger, and will cook on both sides, watching will each face being toasted
- To serve, and place the avocado and mango diced together with the rocket leaves or other sheet. We can use any bread that is to our liking