Quinoa

These tiny, protein-rich, gluten-free seeds are packed with nutrients and make a good alternative to rice
or couscous.
Tiny, bead-shaped seeds (although more similarly treated like grains) with a little tail that unfurls when
cooked. It has a slightly nutty flavour and firm texture.
Unlike wheat or rice, quinoa is a complete protein – containing all eight of the essential amino acids. It
has been recognised by the United Nations as a supercrop for its health benefits: packed with dietary
fibre, phosphorus, magnesium and iron. It is also gluten-free and easy to digest. The facts suggest it is
close to a perfect ingredient as you can get.
How to prepare quinoa
Quinoa is easy to prepare and its fluffy texture and slightly nutty flavour make it an excellent alternative to
white rice or couscous. When cooked, its grains quadruple in size and become almost translucent.
Quinoa can be prepared much like rice. It should usually be rinsed or soaked before use to remove its
bitter coating, so check packet instructions. Bring two cups of water to the boil to one cup of grain, cover,
simmer and cook for approximately 15 minutes or until the germ separates from the seed. The cooked
germ should have a slight bite to it (al dente).
How to cook quinoa
Quinoa can be used in the same way as rice and is great in stuffings, pilafs and breakfast cereals.
Try quinoa porridge, and quinoa & apricot muffins. For an alterntative roast, try stuffed butternut squash
with quinoa or for a summery salad, try California quinoa & avocado salad.
How to store quinoa
Store dried quinoa in a dark, cool place for up to one year. Keep cooked quinoa in an airtight container in
the fridge.
Flavour characteristics...
Mild, nutty, slightly bitter.
Goes well with...
Extremely versatile. Great with Middle Eastern spices, Mediterranean flavours, fresh herbs, citrus and
even Asian flavours.
Use in...
Salads, pilafs, stuffings for meat or vegetables, soups, stews, porridge and desserts.
Digestive Health
Quinoa is a great source of fiber. Fiber can prevent or treat constipation and may lower your
risk of intestinal cancers. It also helps you feel full longer, so it may help with weight loss.
Heart Health
Maintaining a healthy weight is important for heart health. The fiber in quinoa can also help with
cholesterol and blood sugar levels, lowering your risk of diabetes and heart disease. 

Quinoa is rich in antioxidants, which can prevent damage to your heart and other organs. A diet
high in antioxidants has been linked with a decreased risk of heart disease.
Nutrition
Quinoa and quinoa flakes are also good sources of:
 Folate
 Iron
 Thiamine
 Copper
 Magnesium
 Manganese
 Phosphorus
 Potassium
 Zinc
To make 3 cups of cooked quinoa:
1. Place 1 cup raw quinoa in a fine mesh colander and rinse for at least 30 seconds.
2. Mix 2 cups water and the rinsed quinoa in a saucepan and bring to a boil.
3. Decrease heat and simmer for 10-20 minutes, until all of the water has been absorbed.
4. Cover the pot, remove it from the heat, and let it steam for 5 more minutes.
It should come as no surprise, then, that quinoa is an absolute nutritional powerhouse. The gluten-free
ingredient is packed with protein, fiber, and good-for-you minerals. It should come as no surprise, then,
that quinoa is an absolute nutritional powerhouse.
Here are some health highlights of quinoa:

 High Fiber Content: Quinoa has more than double the fiber of other grains, so it's great for heart
health and digestion.
 It's a Complete Protein: Quinoa is considered a complete protein, which means it contains all
nine of the essential amino acids your body needs to function. It's one of the only plant-based
complete proteins.
 Nutrient-Rich: Quinoa is full of healthy nutrients and minerals like potassium, zinc, magnesium,
and iron. Since it's also full of phytic acid, you'll need to soak the quinoa before eating to reap the
full benefits (soaking or sprouting degrades the acid).

Following a gluten-free diet can be challenging, often requiring effort to find healthy alternatives to whole-
wheat products.

Quinoa is a popular pseudocereal enjoyed for its delicious flavor, impressive nutrient profile, and
versatility in cooking.

However, despite its many nutritional benefits, some people are unsure whether quinoa is gluten-free.
Ways to Enjoy Quinoa
Quinoa can be a versatile pantry staple. It cooks quickly and is sold widely. Steamed quinoa can stand in
for couscous or bulgur wheat in many recipes. You can steam, bake, and fry it. You also can:
Eat as a breakfast cereal. Add a small amount of fresh fruit or nuts. A sprinkle of cinnamon can boost flavor, too.
Substitute it for rice. Make a quinoa pilaf as a side dish.
Add to soups and salads. This can boost the protein and fiber content.
Eat as a snack. Quinoa can be cooked like popcorn.
Switch it for pasta. You can use it instead of pasta in pasta salad.
What is quinoa?
Quinoa is a pseudo-cereal that rich in protein, fiber, and various minerals and vitamins. Although, quinoa
acts as a whole grain, it is actually a seed from a plant called goosefoot. When cooked, quinoa is soft and
fluffy, with a slightly nutty taste. It can also be made into flakes, flour, and foods like bread and pasta.
Is Quinoa Healthy For you?
Quinoa is a good source of protein, fiber, iron, thiamine, copper, and vitamin B6. It is also considered to
be an excellent source of phosphorous, manganese, magnesium, and folate. Therefore, the unusual
composition and exceptional balance of protein and fat along with minerals, antioxidants, vitamins, and
fatty acids make it a highly wholesome food.
5 Health benefits of quinoa
1. Quinoa is naturally gluten-free
If one falls under the spectrum of gluten-sensitivity, celiac disease or gluten intolerance, quinoa is the
best alternative to a gluten-free diet as it can dramatically increase the nutrient and antioxidant value of
your diet. It can be used in place of other gluten-free food items like potato, tapioca, and corn. It is also
nutritionally better than rice as it provides the required intake of protein, calcium, iron, and fiber making
the diet more balanced, thereby meeting the dietary requirements of the condition.
2. A rich source of protein
Quinoa is known to be one of the only few plant foods that is a complete protein food, which contains all
nine essential amino acids, which the body cannot make on its own. It is a source of essential amino
acids like lysine, methionine, and tryptophan. It has more protein than rice, corn, barley, and oats.
Moreover, having protein on your plate is key to proper nutrition and maintaining blood, skin, muscle,
bone, and health.
3. Loaded with minerals
Many people do not get enough essential nutrients like potassium, magnesium, zinc and iron. Quinoa is
very high in all four minerals, particularly magnesium and iron. Magnesium helps to relax blood vessels
and helps in reducing type 2 diabetes, while promoting healthy blood sugar levels, and keeping the body
healthy, free of headaches, muscle cramps, and insomnia.
Iron is one other nutrient that is necessary for a range of processes in the human body. The mineral is
mainly required for the proper functioning of our red blood cells, higher and healthier muscle metabolism;

and high brain functionality. Quinoa is full of iron and is the perfect food for those that suffer from iron
deficiencies.
4. High in plant compounds
Quinoa contains large amounts of flavonoids. Flavonoids are a particular kind of antioxidants that fight to
prevent diseases such as osteoporosis, cardiovascular diseases, and cancer. Two flavonoids that have
been found in large amounts are Quercetin and Kaempferol. These flavonoids have been shown to have
anti-inflammatory, anti-viral, and anti-depressant properties which helps keep oneself healthy and
balanced.
5. Improves skin health
Quinoa contains lysine, which is a key ingredient that is a building block in synthesizing collagen and
elastin. It helps repair damaged skin and counterbalances the oxidant effect of free radicals from sun and
pollution exposure. It also helps reducing brown spots as the vitamin B found in quinoa reduces the dark
melanin deposits that leads to age spots and other pigment related conditions. 
Quinoa and Weight Loss
With quinoa being an insoluble fiber, it helps increase the feeling of fullness, keeping you fuller for longer
and aiding in weight loss. As it is also rich in dietary fiber and protein, it increases metabolism and
reduces food cravings, thereby decreasing calorie intake. Substituting traditional grains like rice or wheat
with quinoa could be a small change that will provide more protein and fiber and help reach weight loss
goals. Quinoa is particularly helpful for vegetarians trying to lose weight who have trouble finding foods
that will fill them up. Quinoa is also low on the glycemic index (GI) and it means that quinoa is safe for
diabetes  and helps keep blood sugar under control. Therefore, quinoa is an excellent choice for weight-
conscious people, for it helps curb appetite and also adds a nice texture to food.
Q. Is quinoa good for losing weight?
A.Yes, quinoa can surely help in weight loss. Quinoa is rich in insoluble fiber which keeps one full for
longer time and curb appetite. The high protein and good fat in quinoa boost metabolism and keeps one
energetic as well. Quinoa is low in glycemic index as well thereby keeping sugar levels stable and further
aiding in controlling hunger and simultaneous weight loss.
Q. Will it be okay to eat quinoa everyday?
A.It is always good to incorporate different types of grains in your diet to get benefits from different
spectrum of nutrients from different foods. However, quinoa can surely be used to replace the daily grains
like rice and roti as well as other pulses due to it being a complete protein as well as the vast array of
nutrients quinoa contains.
Q. Is quinoa good for diet?
A.Quinoa is rich in protein, good fats, fibre as well as a lot of vitamins and minerals thereby making it a
great choice of food to be used in any diet.