Quinoa - Tricky Name...Powerful Food
Never eat ingredients you can’t pronounce. Except quinoa. You should eat quinoa. – www.phillymag.com
You may have seen quinoa on the supermarket shelf only to pass it by for rice or pasta. Many of us go for what we know – whether it’s knowing what it tastes like, how to prepare it, or even how to pronounce it! But quinoa (pronounced KEEN-wah) is a true unsung hero of the starch world. With some knowledge of this seed, you may just find it becomes your favorite staple in the pantry.
Quinoa is actually not a real grain, it is more like a seed and categorized as a pseudograin. But don’t let the designation intimidate you, it is just as easy to prepare as rice or pasta. Remember these things and you’re good to go:
2:1 ratio of water to quinoa. So 2 cups of water for 1 cup of quinoa.
Rinse the quinoa if it’s not pre-rinsed (to wash away the bitter coating).
Once the water is boiling, pour the quinoa in and simmer for 15-20 minutes, it’s that easy!
Quinoa has a mild flavor that is slightly nutty which makes it very versatile for any recipe. Add your favorite herbs or spices, have it as a side with your lean protein, or toss it with some in-season vegetables or balsamic vinaigrette and you won’t be disappointed.
But quinoa is more than just versatile and easy to make. It also has many positive effects on overall health. Below are a few of the many benefits that make quinoa a star on any plate:
Chocked Full of Antioxidants – Antioxidants help our body fight off daily environmental stressors and reduce cell damage. This little seed is high in antioxidants, especially Quercetin and Kaempferol. These two flavonoids (plant antioxidants) have been shown to have anti-inflammatory, anti-depressant, anti-viral and anti-cancer effects. With the environmental stressors we experience every day, any foods high in antioxidants give us a fighting chance!
High in Fiber – Quinoa is high in fiber, up to 27 grams per cup according to one study! Per serving, expect at least 6 grams. In fact, quinoa is higher in fiber than any other grain. Fiber helps keep a healthy digestive tract, can lower cholesterol and stabilize blood sugars. We need to consume 25-35 grams of fiber per day for optimal health. Incorporating quinoa into your diet sets you on the easy track to get your optimum fiber intake.
High in Protein – Quinoa is not only high in protein, at 8 grams per cup, it is also one of the few plants that provide ‘complete’ proteins. Of the 20 amino acids our body uses, there are 9 essential amino acids. This just means we cannot create these amino acids in our bodies, we need to obtain them from food. When a food provides all essential amino acids, it’s considered a complete protein. Quinoa is high on the list for quality, complete protein. Whether you are a vegetarian or vegan, or preparing your Meatless Monday dinner, quinoa is an excellent choice for your protein needs.
Gluten Free – People choose to go gluten free for many reasons. Some may try it out because a friend had success losing weight by eliminating gluten. Others may suspect an intolerance and feel better once they remove gluten. Still others can have serious consequences when they come in contact with even a crumb of gluten. Those with celiac disease or gluten intolerance really benefit from going gluten free. But where do you get your whole grains when the store shelves are stuffed with highly processed gluten free foods? Quinoa! Quinoa is an excellent source of all the nutrients you would get from grains, without the gluten.
As you can see, quinoa can fit into any type of nutrition plan! Whether you are vegetarian, vegan, gluten intolerant or just trying to eat healthier, quinoa fits the bill. For inspiration, go to Pinterest or any healthy cooking website for recipe ideas. Now that you know how to cook it, and pronounce it, try it out and enjoy!