Quinoa- a Super Food
QUINOA- A super food
A most popular and beneficial super food.
It is considered to be a major vegetarian source of protein as it contains all 9 essential amino acids.
It is gluten free, high in fiber, calcium, magnesium, iron, potassium, B vitamins and various good antioxidants.
A complete food- quinoa is not a cereal, it is a pseudo grain. But it is eaten and considered as a cereal. It contains all essential amino acids, major minerals, fiber and vitamins tats why it can be an complete food.
Helps in weight loss- quinoa has properties like reducing appetite and increasing metabolism, hence it can very useful for weight loss.
Controls Diabetes- It is a low Glycemic index food and aids in controlling blood sugar levels.
Wheat allergy or gluten intolerance- it can work as a staple diet for people with celiac disease or gluten intolerance as it is a gluten free complete food.
Very nutritious- Quinoa has a very high Nutritional content, according to USDA the nutrient content of 1 cup of cooked quinoa-
NUTRITIONAL CONTENT of 1 cup cooked quinoa (185 g)
Protein- 4.4 g
Fat- 1.9 g
Fiber- 2.8 g
HOW TO EAT
Quinoa can be eaten in various forms-
you can dry roast quinoa, make powder and add in cookies, biscuits and milk shakes etc.
Grind quinoa and make flour and you can make chapatis, cheela or pancakes, dosa etc.
Boil and simmer in vegetable broth or pressure cook to make dalia, khichuri , upma etc.
Here is a quick and easy recipe
QUINOA VEG UPMA
A breakfast recipe full of health and taste
Quinoa - ½ cup
Water- 1 cup
Oil- 1 tsp
Mustard seeds- a pinch
Hing or asafoetida- a pinch
Onion- 1 medium sized chopped finely
Capsicum- ¼ cup chopped finely
Carrots- ¼ cup chopped finely
Peas- ¼ cup
Green chilies- 1 tsp chopped finely
Salt- to taste
Turmeric powder- 1 pinch
Coriander leaves- 1 tsp chopped finely
Heat oil in a pan, add hing and mustard seeds,
Add onions and green chili, saute
Add all veggies and cook till they are tender
Mix salt and turmeric powder
Add quinoa and water, mix well
Simmer and cover till quinoa is cooked
You can also pressure cook
Garnish with coriander leaves.