Quinoa is a relatively new food for us, however, gradually becoming more popular and even FAO has designated 2013 as the International Year of Quinoa, we tell you all about the food, property, benefits and use in the kitchen.
Quinoa is merely a seed, but only the power consumed as a cereal characteristics, therefore, the call also pseudocereal. As such, quinoa provides most of their calories from complex carbohydrates, but also provides about 16 grams of protein per 100 grams and offers about 6 grams of fat for the same amount of food.
If we compare the quinoa with most cereals, it contains many more proteins and fats, although the latter are mostly unsaturated, highlighting the presence of omega 6 and omega-3. Regarding calories, quinoa is similar or slightly higher than a cereal, it contains fewer hydrates.
We must also emphasize its high fiber intake because it can reach 15 grams per 100 grams, being mostly insoluble fiber such as typically have seeds.
If we refer to the micronutrients, quinoa highlights the content of potassium, magnesium, calcium, phosphorus, iron and zinc from minerals, while also offering B vitamins in appreciable quantities and vitamin E with antioxidant function.
The benefits of quinoa
Quinoa power used as a cereal, is especially beneficial in the diet of people with celiac disease, because it contains no gluten.
Also, because they are high in fiber and protein intake increased for cereals, quinoa has a low glycemic index, which makes it ideal for people with diabetes who want to lose weight or eating healthy.
It is also of great help to control blood cholesterol levels, since their fiber and unsaturated lipids favoring the lipid profile in the organism.
Of course, quinoa also helps reverse the constipation due to its high content of insoluble fiber, and may be useful in the diet of vegetarians, since it has a high proportion of protein and is a good source of iron source vegetable.
For the athlete can be a very valuable food, like oatmeal, given the presence of good minerals, complex carbohydrates and proteins, as we have shown above .
Clearly quinoa can be used in all kinds of diets, it is very useful and can provide major benefits to the health of the organism.
How to use quinoa in the kitchen?
To start using quinoa is important to pre-wash the seeds, rub them gently with your hands under the water, so that the covering layer saponins remove seeds and to stay there, bring a taste bitter.
We must be careful because of the smallness of the seed and we can do this operation on a screen. We should not soak, but wash and rinse.
Later we boil as if rice for 15 to 20 minutes or until the seed is opened. Strain and ready to use.
With quinoa we can develop all kinds of dishes, from burgers, salads, cakes, sauteed or, use it to replace the oatmeal for breakfast.