Have you often come across diet plans which contain Quinoa as a part of the meals? Do you want to know what it is and why it is named Quinoa, the Gluten-free superfood? Here we are going to discover all about it and the benefits to your health.
If you have been following some diets for a while, you would know that dieticians, nutritionists, and health-conscious persons highly recommend consuming Quinoa. With so much hype, there sure has to be some reason for its ever-growing popularity.
As we venture on this journey of knowing all about Quinoa the Gluten-free superfood, let us first understand what Quinoa is, and some rarely know facts about the nutrition it gives us.
What Is Quinoa?
To get started with, Quinoa is a lot of things at once. Quite literally! It is a whole protein that contains all the essential nine amino acids and comes in use as a substitute for rice. It is a whole grain carbohydrate, even though it is not a grain in its definition.
Quinoa is a seed that comes from the plant scientifically called the Chenopodium Quinoa. It is a plant and not a grass which usually births grains. Due to the amount of nutrition and benefits you can find in grains, this is also referred to as a whole grain.
Quinoa Nutrition Facts
If you have been hesitating to get yourself some Quinoa and embark on a journey towards a healthy diet, think no more. Quinoa is a gluten-free superfood that comes with nutritious benefits and wholesome goodness. The nutrition base that Quinoa offers is baffling and so much better compared to the refined grains.
- It is an excellent source of fiber, Vitamin B, and iron.
- It has a vast amount of protein, which makes up about 15% of the grain.
- The high protein content makes it a high- protein and low- carbohydrate food.
- Unlike grains like wheat, rye, and barley, which contain abundant amounts of gluten, Quinoa is naturally gluten-free.
- It also contains abundant minerals like magnesium and the likes, essential for the healthy functioning of our body.
Here are the make-up and nutrition content of Quinoa per serving:
- Calories- 222
- Carbohydrates- 39 gm
- Sugar- 1 gm
- Protein – 8 gm
- Fiber – 5 gm
- Fat – 6 gm
No matter how healthy it is, eating the same food every day can surely get boring. With Quinoa, the gluten-free superfood, you have a lot at hand to experiment and make your meals tasty and exciting. Especially with kids, or picky eaters, some new recipes and cooking will work wonders, and they will thoroughly enjoy their meals with Quinoa.
So here are two of the best Quinoa recipes for you to try making and devour. One is for a vegetarian meal while the other is for a non- vegetarian one.
Quinoa Recipes
1. Quinoa Sliders
Sliders are a favorite amongst many people if you have a craving for a delicious slider, what better way than to fulfill your desires with a much healthier version. Make a crispy Quinoa slider, and you are good to go.
Ingredients-
- Quinoa – 2/3rd cup
- 2 slices gluten-free bread, such as Schar brand.
- Eggs – 2
- Zucchini – 1 cup grated
- Cheese – ½ cup grated
- Chives – ¼ cup chopped
- Garlic – 3 cloves minced
- Kosher salt – ½ tsp
- Pepper – ground ¼ tsp
- Olive oil – ¼ tsp
- Veggies like lettuce, onions, tomatoes per your liking
- Gluten-free burger buns
Preparation Method –
- Cook the Quinoa until it turns mildly soft for around 10 minutes and spread on a baking sheet after draining off the water to cool down.
- Next, pulse the bread using a food processor to get around 1 cup of bread crumbs.
- Whisk eggs, and add the zucchini (drained of its juices.) Add in the garlic, cheese, chives, salt, and pepper and mix well.
- Add the mixture to the Quinoa and the bread crumbs. Let sit for about 10 minutes after mixing it.
- Scoop out mounds per your choice of how thick you want the patty to be. Ideally, this amount of mixture will give you 12 patties of ½ inch each.
- Shallow fry by oiling the skillet and placing the patties on it. Add some oil again and flip them over.
- Add on the veggies to the burger buns and pop in the patties.
And voila! You have a delicious yet healthy version of sliders, also wholly vegetarian.
2. Quinoa With Spiced- Roasted Shrimp And Pistou
If you wish to indulge in a non-vegetarian meal and absolutely love shrimp, this recipe is a must-try for you.
Ingredients –
- Shrimp – ½ pound, shelled and deveined
- Garlic Powder – ½ tsp
- Onion powder – ½ tsp
- Smoked paprika – ½ tsp
- Oregano – ½ tsp dried and crumpled
- Fennel seeds – ½ tsp crushed
- Thyme – ¼ tsp dried
- Oil – ¼ cup Olive Oil
- Basil leaves – ¼ cup
- Parsley- 2 tbsp flat-leaf
- Rosemary leaves – 1 tbsp
- Thyme leaves – 1 ½ tbsp fresh
- Garlic – 1 clove smashed
- Cheese – 2 tbsp grated
- Quinoa – 1 ½ cups rinsed
- Water – 2 ¼ cups
Preparation Method –
- Take a resealable plastic bag and add in the shrimp, garlic powder, onion powder, paprika, oregano, fennel seeds, dried thyme, some oil, and ½ tsp of salt and pepper. Coat the shrimp well and let rest for 30 minutes.
- Preheat oven to 425° while you pulse the basil, parsley, rosemary, fresh thyme leaves, some garlic, and cheese. Put in some oil and mix it into a smooth puree. Add salt as well as pepper to taste. This is the pistou.
- In a separate saucepan, mix water, Quinoa, and some remaining oil. Let it come to a boil, after which you need to cover it and cook over low flame for around 15 minutes until the Quinoa is tender.
- Let it sit for 5 minutes before transferring it to another bowl while making sure it stays warm.
- Use a baking sheet to roast the shrimp. When it becomes curled and pink, it is well-roasted. Add the shrimp after cutting it to the Quinoa topped with the pistou. You may season it with some more salt and pepper to taste.
These were some recipes that you can try out with Quinoa, and once you do, you surely will not be disappointed. If these dishes as regular meals are too heavy for you, you can also try out some delicious Quinoa salad recipes. Whether you prefer non-vegetarian, vegetarian, or a vegan diet, there are numerous recipes available for each of them. When you try them, they will be devoured in a matter of minutes.
Now you must be wondering about how there are so many other healthy food options, so why Quinoa? What is so great about Quinoa that you should incorporate it into your diet? Here are some reasons for you.
Quinoa Benefits
Many times, the importance of Quinoa is quite underrated, but it has become a popular food option nowadays. Most nutritionists and fitness professionals advocate the use of Quinoa in your diet and rightly so.
Quinoa comes naturally in three types red, black, and white, and all of them hold some health benefits. Once you know about the benefits, you are sure to wonder why you did not start using Quinoa earlier!
Here is why Quinoa, the gluten-free superfood, is called that, and you should consider including it in your diet.
1. Nutrition
This pseudo-cereal is commonly known as the ‘mother of all grains’ by the Inca Empire. It is because Quinoa is the best natural food you can use, which has tremendous amounts of nutrition and health benefits all packed into one. Cook 1 cup or around 185 gm of Quinoa, the amount of nutrition you will get from it is this:
- Protein – 8 gm
- Fibre – 5 gm.
- Manganese -58% of the recommended daily allowance (RDA).
- Magnesium -30% of the RDA.
- Phosphorus -28% of the RDA.
- Folate -19% of the RDA.
- Copper -18% of the RDA.
- Iron -15% of the RDA.
- Zinc -13% of the RDA.
- Potassium- 9% of the RDA.
- Vitamins B1, B2, and B6 – 10% of the RDA
- Some amounts of calcium, B3 (that is niacin), Omega-3 fatty acids, and Vitamin E.
- Calories – 222
- Carbohydrates – 39 gm
- Fat – 4 gm
2. Rich In Fibre
With a rich fiber content of 17 – 27 gm per 100 gm of Quinoa, it happens to be one of the most fibrous grains amongst all the others. Though it contains insoluble fiber majorly, the content of soluble fiber is also quiet enough for tremendous health benefits.
For people who may be suffering from blood sugar conditions, constipation or Irritable Bowel Syndrome (IBS), high cholesterol, etc., Quinoa can be of great help in solving these health problems. As blood sugar levels come back to normal and cholesterol falls with daily consumption of the Quinoa diet.
3. Gluten-Free
Grains like wheat, barley, and rye are the more commonly used ones, but they are the ones that contain high amounts of gluten. For people with Celiac disease or any other underlying diseases and sensitivity to gluten, consuming a diet with Quinoa is a great option.
Gluten is harmful to the overall health, not only for people with the conditions mentioned above but also for everyone in general. Gluten causes your stomach to become bloated, which thus causes a constant feeling of discomfort.
If you have already been resorting to a gluten-free diet, there are chances that the ingredients in that diet are not giving you the appropriate nutrients. With Quinoa, not only will you be able to consume gluten-free food, but your body will also get all the necessary nutrients.
4. Weight Loss
If you have been tirelessly trying to lose all your extra flab or weight, maybe it is time to make healthy changes to your diet. Try incorporating Quinoa in your diet, and you will start witnessing effective changes in your weight.
Quinoa is rich in protein and nutrients, which thus makes it a dense food. Eating even a little portion of Quinoa will make you feel full quickly and for a longer time. This way, you will not feel hungry faster and avoid binge eating on unhealthy junk and snacks. When one consumes a protein-rich diet, the fat cells melt and make way for the protein to settle. It is precisely what happens when you have Quinoa.
5. Antioxidant Properties
Amongst all the nutritious and health benefits, there lies another great thing about Quinoa, which is its antioxidant property. Consuming Quinoa will cleanse your body from inside while washing away all the toxins accumulated by junk consumption.
You are bound to feel much fresher and energetic with the occasional consumption of Quinoa.
Summing Up
The benefits of Quinoa are many, and if you want to witness drastic and quick changes in your lifestyle and health, it is only wise to switch to a diet with Quinoa. On days when you crave some unhealthy food, you can easily experiment recipes by replacing the harmful ingredients with Quinoa wherever possible, and you will be good to go.
Eating healthy does not always have to mean eating boring. With Quinoa, you will surely look forward to each of your meals.
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