Do you know quinoa, a food that is very much in fashion theses days?
Do you know its benefits? Let us tell you…
Due to being rich in protein, quinoa helps to strengthen the muscles, which is especially good for sports people. Its substantial amounts of omega 3 and 6 make it an important ally in combating cardiovascular diseases and reducing cholesterol. Quinoa also helps to strengthen the bones and to prevent diseases such as osteoporosis and high blood pressure due to its amount of calcium.
Besides that, the fibre found in quinoa gives a sensation of satiety, which helps with weight loss. Quinoa is also rich in zinc, a nutrient that improves the immune system and healing processes. Finally, quinoa is recommended for people with coeliac disease because it is gluten-free.
Its consumption is especially good for people who need a lot of fibre in their diet. Quinoa is also recommended to help regulate the bowel movements.
Quinoa seeds must be rinsed to remove the saponins (molecules with an element that is soluble in lipids and another soluble in water), which give it a bitter and unpleasant taste. You can cook quinoa in the same way as rice: boil it for around 15 minutes, until the seeds break open and serve.
Quinoa is widely used in salads, sautéed or to make veggie burgers, for example. It can also replace oats for breakfast.
And before we leave, we decided to share two quinoa recipes. But they are plenty of other recipes around.
COLOURFUL QUINOA SALAD
2 tablespoons of white quinoa, cooked and salted
1 tablespoons of red quinoa, cooked and salted
1 cup of cherry tomatoes, halved
½ onion, diced
5 leaves of basil, chopped
1 teaspoon of olive oil
Salt to taste
Flaked pepper to taste
Add the pepper, olive oil, basil leaves and the diced onion to the previsously cooked quinoa.
Mix well and add the tomatoes.
QUINOA AND CHOCOLATE SHAKE
This is a very nutritious shake. As quinoa has many nutrients, it will make you feel full and will help to regulate your cholesterol levels.
1 cup of almond milk (or another milk such as oat or coconut milk)
1 teaspoon of cocoa powder
½ cup of spinach
½ cup of cooked quinoa
1 teaspoon of peanut butter (optional)
1 teaspoon of honey if you prefer to sweeten the shake
Add all ingredients to a food blender and process. Add the banana and cocoa once the mix is creamy. Pour i a glass and enjoy.
You should drink your shake immediately; otherwise the fruit will lose its nutrients.