Quinoa, one of the most popular health trends of this decade, is a highly nutritious superfood that offers immense health benefits for people of all ages. It is commonly considered a “pseudo-cereal”, as it is technically a seed crop, which is processed and consumed like grain crops such as wheat, rice and oats. Also Read: Quinoa The Super Grain
Being gluten-free, it can be safely eaten by those with gluten intolerance. It is a natural plant source of valuable high-quality proteins i.e. all nine essential amino acids, for proper growth and development of all organs in the body.
Quinoa has significant levels of dietary fibers, which promote weight loss, regulate blood sugar levels in diabetics and keep cholesterol in check for those with cardiac issues. It is plentiful in vital trace minerals like iron, magnesium, phosphorus, zinc and copper. In addition, it also abounds in the B vitamins for improved metabolism.
So if you are looking for a sugar-free, heart-healthy ingredient to increase the protein intake in your diet, quinoa is a perfect choice. Try these innovative, wholesome and delicious quinoa recipes today.
Quinoa Garlic Bread
Ingredients:
1 cup quinoa
½ cup flax seed blend
2 tbsp whole wheat flour
3 cloves of garlic, minced
5 tbsp coriander leaves, finely chopped
Salt to taste
1 tsp pepper
1 tbsp olive oil
2 tbsp shredded cheese
Method:
In a bowl, heat water on medium flame and thoroughly cook the quinoa until it puffs up in shape and attains a slightly crispy texture.
Switch off the stove, set aside the cooked quinoa and allow it to cool.
In a large vessel, add the cooked quinoa along with flaxseed blend, whole wheat flour, garlic, coriander leaves, salt and pepper and mix well, to form a dough-like consistency.
Preheat oven to 1800C.
Coat the base of a muffin pan with some olive oil and fill it with even portions of the dough.
Bake for 20 to 30 minutes.
Garnish the slices of quinoa garlic bread with some shredded cheese and serve hot. Also Read: Garlic The Healthiest Food
Nutrition:
The abundant fiber content in quinoa works wonders in improving digestion and regulating appetite. Flax seeds supply ample amounts of omega-3 fatty acids which augment heart health. Whole wheat flour provides calories for instant energy, while cheese is a rich source of proteins for strong muscles. Coriander leaves are bestowed with folate for healthy red blood cell synthesis and garlic is naturally high in vitamin C, for bolstered immunity.
Vegan Quinoa Pudding
Ingredients:
1 cup quinoa
2 cups almond or soy milk
3 tbsp honey
2 tsp cardamom powder
A pinch of salt
A few raspberries and blueberries
Method:
In a pan, simmer the milk along with salt and honey and mix well.
Add the quinoa and cook on a medium flame for 20 minutes, to obtain a thick consistency.
Sprinkle some cardamom powder to enhance the flavour and turn off the stove.
Allow it to cool and then refrigerate.
Place the raspberries and blueberries as toppings and serve the vegan quinoa pudding chilled.
Nutrition:
Quinoa is laden with iron, for proper red blood cell transport in the body and magnesium, for improved muscle function. Honey comprises potent antioxidants that prevent cancer. Almond milk is lactose-free for a vegan diet, also being rich in calcium, for healthy bones and vitamin E, for enhanced skin. Raspberries and blueberries have vast quantities of vitamin C, for shielding the body from cold and infection during winter.
Frequently Asked Questions
Why is quinoa considered a superfood?
Quinoa is a complete protein, packed with essential amino acids, fibre, and nutrients, making it a powerhouse for health.
Can quinoa help with weight loss?
Yes! Quinoa is high in protein and fibre, keeping you full longer and aiding in portion control.
Can people with gluten intolerance have quinoa?
Absolutely yes! Quinoa is naturally gluten-free and a great alternative to wheat-based grains.
How do I avoid bitter-tasting quinoa?
Rinse quinoa thoroughly under cold water before cooking to remove its natural coating, saponin, which can taste bitter.
Can I include quinoa in a vegan diet?
Definitely! Quinoa is plant-based and provides the complete protein vegans often seek in their diet.
(This article is reviewed by Kalyani Krishna Chief Content Editor)
Author Profile
Soumita Basu:
Soumita Basu holds a Bachelor’s Degree in Pharmacy and is keenly interested in Ayurveda, home remedies, yoga, fitness, diagnostics, and beauty. With nearly 6 years of experience, she produces evidence-based health content, including articles, videos, and infographics, to provide valuable insights to her audience.
References:
1. Nutritional and health benefits of quinoa (Chenopodium quinoa Willd.)Authors: Semra Navruz-Varli 1, Nevin Sanlier
https://www.sciencedirect.com/science/article/abs/pii/S0733521016300662
2. Nutritional Applications of Quinoa Seeds (Chenopodium quinoa W.) and their Effect on Diabetic RatsAuthors: Hanan, M. A. AL-Sayed1, 2, Nahla, S. Zidan1, 3, M. A. Abdelaleem4*
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