Nutritional Benefits of Organic Quinoa Seeds:
A 100g serving of cooked quinoa provides:
- 120 Kcal/503KJ
- 8g fibre
- 64mg magnesium
- 4g protein
- 9g fat
- 4g carbohydrate
- 17mg calcium
For the ones following a vegan or plant-based diet, quinoa makes a treasured nutritional inclusion. Like buckwheat, quinoa has a tremendous amino acid profile, containing all 9 important amino acids.
What are the 4 benefits of Quinoa Seeds?
Unlike most plant-based foods, quinoa seed is a complete protein, which means that it includes all the vital amino acids. Amino acids are the building blocks of the proteins that make up your skin, bones, muscles, and blood. The 9 categorized as “important” have to be received from food daily — your body can't produce or store them — and quinoa gives all nine.
- May lower the risk of chronic disease: Quinoa seed is high in anti-inflammatory phytonutrients, which make it probably useful for human fitness in the prevention and treatment of disease. Quinoa seed consists of small quantities of the heart omega-3 fatty acids and, in comparison to common cereals, has a better content of monounsaturated fat.
- Disease Prevention: The USDA recommends that at least 1/2 of the grains you consume be entire grains like quinoa. Refined grains have been stripped of a maximum of the iron, fiber, and vitamins present in the whole grain. Including whole grains in your diet can help lower your risk of diabetes, coronary heart disease, and cancer.
- May help you lose weight: High in fibre and with more protein than rice or barley, quinoa seeds can be useful for the ones looking to control their weight. One reason for that is the filling nature of protein and fibre which facilitates us to control our appetite. Quinoa seeds also have a low glycaemic index (GI) so their slower energy release makes them much less likely to trigger cravings and stimulate hunger.
- Quinoa Seeds Prevents from Heart Health: Maintaining a healthful weight is essential for heart health. The fiber in quinoa seeds also can help with LDL cholesterol and blood sugar levels, lowering your risk of diabetes and heart disease.
Quinoa seeds are rich in antioxidants, which can prevent damage to your heart and other organs. A diet high in antioxidants has been connected with a decreased risk of heart disease.
How to Prepare Quinoa and Quinoa Flakes?
Quinoa is an incredible base for salads, as it is able to soak up dressing without becoming mushy. As a savory side, quinoa makes a lovable bed for fish, chicken, or grilled veggies. It has to be prepared properly, however, or it is able to taste bitter.
Quinoa flakes can be cooked like immediate oatmeal (see Quick Quinoa Flakes Breakfast recipe below) or used in place of quick oats in recipes.
Cooked Quinoa for Use in Recipes:
To make 3 cups of cooked quinoa:
- Place 1 cup raw quinoa in a nice mesh colander and rinse for a minimum 45 seconds.
- Mix 2 cups water and the rinsed quinoa in a saucepan and bring to a boil.
- Decrease heat and simmer for 10-20 minutes, till all of the water has been absorbed.
- Cover the pot, remove it from the heat, and let it steam for 5 more minutes.
Quinoa Flakes Breakfast:
To make 3 cups of quinoa flakes:
- Heat 1 cup water and 1 cup milk in a pot over high heat till boiling.
- In the meantime, gently toast 1 cup of quinoa flakes in a dry skillet until golden. (This facilitates the bitterness and makes the quinoa flakes flavor sweeter.)
- Add to the boiling liquid and stir. Let it prepare dinner a minute or and stir again.
- Just like the spontaneous oatmeal, quinoa flakes can be dressed up with sliced banana, berries, nuts, or extra milk.