2024-03-11 16:56:00
The quinoa It is a relatively new food for us, however, little by little, this pseudocereal is becoming popular thanks to its countless properties and benefits, in addition to its use in the kitchen.
Nutritional properties of quinoa
The quinoa It is nothing more than a seed, but with unique characteristics as it can be consumed like a cereal, which is why we also call it pseudocereal. As such, quinoa provides most of its calories in the form of complex carbohydratesbut it also contributes about 16 grams of protein per 100 grams and offers around 6 grams of fat in the same amount of food.
If we compare quinoa with most cereals, it contains much more protein and fatalthough the latter are mostly unsaturated, highlighting the presence of omega 6 and omega 3 acids. Regarding caloric intake, quinoa is similar or slightly inferior to a cereal, as it contains less carbohydrates.
Likewise, we must highlight its high contribution of fibersince it can reach 15 grams per 100 grams, being, for the most part, insoluble fiber as seeds characteristically have.
If we refer to micronutrients, in quinoa the content of potassium, magnesium, calcium, phosphorus, iron and zinc among minerals, while also offering B complex vitamins in appreciable quantities and Vitamin E with antioxidant function.
The benefits of quinoa
Quinoa, since it can be used as a cereal, is especially beneficial in the diet of people with celiac disease, since it does not contain gluten.
Likewise, due to its high fiber content and its greater protein content compared to cereals, quinoa has a low glycemic indexwhich makes it ideal for people with diabetes or who want to lose weight by eating healthy.
It is also of great help for control cholesterol levels in blood, since its fiber and unsaturated lipids favor the lipid profile in the body.
Of course, quinoa also helps to reverse constipation given its high insoluble fiber content, and can be very useful in the diet of people vegetariansince it has a high proportion of proteins and is also a good source of iron of plant origin.
For him sportsman It can be a very valuable food, similar to oats, given the presence of good minerals, complex carbohydrates and proteins.
Clearly the quinoa It can be used in all types of diets, it is very useful and can offer notable benefits to the body’s health.
Easy cooking recipes with quinoa
To start using quinoa it is important to make a previous washing of the seedsrubbing them gently with your hands, under water, so that the layer of saponins that covers the seeds is removed and which, if left there, would provide a bitter flavor.
We must be careful given the smallness of the seed and we can do this operation on a sieve. We should not soak, but wash and rinse repeatedly, I do it about three or four times under the tap, discarding it with each wash.
Posteriorly boiling just as if it were rice, for 15 to 20 minutes or until the seed opens. We strain and ready to use.
With quinoa we can make all kinds of dishes, from hamburgers, salads, cakes, stir-fries, or use it to replace oatmeal at breakfast:
Some recipes that we can make with quinoa son:
These and many other recipes you can make with quinoaa noble food with valuable properties and benefits.
In Vitónica | 23 recipes to include quinoa in your diet in the tastiest way and enjoy it
Image | Pixabay
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