This amazing low-fat, high protein food could…
* protect against heart disease
* help to prevent type II diabetes
* help with migraines
* provide antioxidant protection
* Protect against breast cancer
*Protect against childhood asthma
* Prevent gallstones
* Provide all 9 essential amino acid (protein building blocks)
* Provide healthy levels of dietary fiber and magnesium
Quinoa (pronounced keen-wa) is an ancient whole grain that has been recently rediscovered in the U.S. The Incas once held the crop to be sacred, calling it the ‘mother of all grains’.
Quinoa contains more protein than any other grain; an average of 16.2 percent, compared with 7.5 percent for rice and 14 percent for wheat. Unlike rice and potatoes, for which quinoa is an excellent replacement, it is a whole grain food source that results in many of the health benefits listed above. Quinoa is gluten-free and high in protein content, which also makes it a wonderful choice for vegetarians. Because of all these characteristics, quinoa is being considered a possible crop in NASA’s long-duration manned spaceflights.
QUINOA NUTRIENT PROFILE
High nutritional content of 100gms or half cup of cooked quinoa –
Magnesium: 17% of the Recommended Daily Allowance
Complete Protein: 4 grams
Fiber: 3 grams.
Manganese: 32% of Recommended Daily Allowance
Phosphorus: 15% of the Recommended Daily Allowance
It is also packed with minerals like Zinc, Iron, Copper, and Potassium along with B-Vitamins and Calcium. These tiny grains are also good for weight watchers offering a total of 120 calories, 21 gms of carbs and 2 gms of fat. Quinoa is also a source of Omega-3 fatty acids.
Quinoa is a good source of magnesium and riboflavin, which are also key ingredients in MigreLief dietary supplements. These ingredients have been shown to help relax blood vessels, encourage energy production within cells and help to maintain normal cerebrovascular tone and function. Magnesium is involved in more than 300 chemical reactions in the body. Studies show that many migraine sufferers have low levels of magnesium. Studies have also shown that many migraine sufferers have a deficiency in mitochondrial (powerhouse in cells) energy right before an attack. Mitochondrial dysfunction in your brain cells can make you more susceptible to migraines which studies show vitamin B-2 (Riboflavin) can help correct.
Both the glycemic index and the glycemic load of quinoa (these are measurements of how various foods can impact your blood sugar levels) are favorable as well when compared to rice or potatoes.
A half-cup of cooked quinoa contains only about 110 calories and with its fiber content makes it a good choice for those trying to watch their weight, as well
HOW TO COOK WITH QUINOA
Quinoa is typically simmered, as you would prepare rice. It’s often added to savory recipes, like salads, sautés, and soups. You can also serve it alongside grilled or pan-seared meats and fish.
When whole, quinoa seeds have an outer husk coated with a natural substance called saponin. This protects the seeds from the birds. While the husk is already removed when you buy commercial quinoa, some of the saponin can remain. It’s rather bitter, so it’s important to rinse the quinoa well before simmering it.
Some Serving Ideas for Quinoa:
* Use quinoa as a side-dish replacing rice, potatoes or even pasta
* Many health food stores carry quinoa sourced pasta noodles
* With nuts and fruits, quinoa makes an excellent porridge
* Quinoa can be added to vegetable soups
* Use sprouted quinoa in sandwiches or salads instead of alfalfa sprouts
RECIPE – SWEET BREAKFAST QUINOA PORRIDGE
When slowly cooked in a mixture of water and milk with a little brown sugar, cinnamon, and vanilla, quinoa seeds become a rich porridge with a soft bite. If you’re a quinoa fan, it’s a lovely alternative to oatmeal in the morning.
You can easily adapt this breakfast quinoa to your personal tastes and dietary needs. For a softer rather than chewy quinoa, especially this sweet breakfast dish, adjust the seed-to-liquid ratio (add more liquid) until you find the perfect texture for you.
For a non-dairy breakfast, quinoa porridge is also deliciously prepared with almond milk or coconut milk
1 cup water
1-1/2 cups milk (whole, low fat, almond, or coconut), plus more for serving
1 teaspoon vanilla extract or vanilla bean paste
1 cup quinoa, rinsed well
3 tablespoons brown sugar, plus more for serving
1/4 teaspoon ground cinnamon
3/4 cup blueberries (or berries of your choice)
sliced almonds, walnuts or chopped toasted pecans, for topping
In a heavy-bottomed saucepan, combine water, 1-1/2 cups milk, vanilla extract or paste, rinsed quinoa, and salt. Bring to a boil over medium-high heat (stirring occasionally and watching carefully so it doesn’t boil over).
Reduce heat to low, cover with lid slightly vented, and simmer for 15 minutes, stirring occasionally.
Stir in 3 tablespoons brown sugar and the ground cinnamon. Re-cover and continue to simmer for about 5 minutes, until almost all of the liquid has been absorbed.
Remove from heat and gently fold in blueberries. Serve, topped with extra brown sugar or maple syrup, warm milk, and nuts.
Enjoy quinoa for its taste and texture as well as its multiple health benefits. You will be very pleasantly surprised and pleased to add it to your family’s diet.