Meet “Quinoa”, the newest Super-Grain of the 21st Century, which has grabbed eyeballs of foodies and fitness junkies, both alike, all the way from South America! As per the available historical evidence, Quinoa (pronounced keen-wah), which is in reality, a pseudo-cereal (which means that even though it is essentially a seed, it is used a grain or a cereal), dates back to around 3000 to 5000 BC when it was domesticated and used as a staple in food diets by the natives of America. The Incas, who held the crop to be sacred, referred to it as chisoya mama or "mother of all grains", and rightfully so. This is a product which is nutritionally considered to be a whole grain. It is a natural substance which is gluten-free, high in antioxidants, and contains iron, magnesium, phosphorous, potassium, calcium, vitamins and fiber, and an impressive number of ALL nine amino acids! Didn’t we mention “Super-Grain” in the beginning? Due to the various benefits it possesses, it makes this ingredient a very versatile one in the kitchen and can be used as a substitute for other staple grains like rice, or can even be used in food preparations like salads or porridges, breakfast bars or burgers, or even our very reliable – khichdi. Try this nutritional powerhouse today!
A Complete protein source.
The presence of ALL amino acids.
Can be used as a staple cereal or as ground flour.
Contains antioxidants and is anti-inflammatory.
An extremely multi-faceted ingredient in the kitchen.
The high content of fiber.
Low chances of being allergic with a high level of digestibility (thus suitable for young children too).
Very less preparation time.
Easily inclusive in diet due to its natural taste.
Benefits of White Quinoa:
Nutritious: Even though not technically a grain, It is considered a whole grain due to its various health benefits. It is gluten-free, non-GMO and is grown organically.
Contains Flavonoids: Molecules called flavonoids are usually found only in traces in specific foods. It contains two such important flavonoids - quercetin and kaempferol, which have been reported to have anti-cancer, antiviral, anti-depressant, and anti-inflammatory effects.
Fibrous: The content of soluble fiber present in quinoa is a pretty reasonable one, which means that it helps to lower cholesterol, reduce blood sugar levels and aids in weight loss.
Amino Acids: Protein is generated in the body with the help of Amino Acids. Some of these amino acids are considered to be "essential" as our body cannot produce them internally and the only source of such acids can be from the food we eat and the dietary choices we make. It is one of the whole grains that contains all the essential amino acids required by the body to generate a protein, thereby making this food an excellent choice for people who follow sole Vegetarian Diets throughout their lives.
Low Glycemic Index: It has a low Glycemic Index which helps to keep blood sugar levels in check and keep diabetes far far away.
Magnesium, Iron, Zinc, and Potassium - Magnesium helps prevent diseases like osteoporosis and cardiovascular disease, Iron is essential for brain functioning and for preventing anemia, Zinc assists in preventing skin and liver diseases and Potassium lowers blood pressure, prevents kidney stones and helps in the management of hypercalciuria.
Anti- Oxidants: Compared to many other staples and cereals, Quinoa is suggested to have an extremely high level of Anti-Oxidants which protects the kidneys, heart, liver, pancreas and lungs from oxidative stress.
Weight-Loss: It is rich in protein, which means that it can increase metabolism as well as reduce appetite significantly. Due to its high fiber content, it aids in the feeling of satiety after having consumed its portions, thereby making one eat a lesser amount of calories on an overall level.
Whole-grain white Quinoa.
How to Use:
It is important to note that Quinoa expands when cooked and hence the quantity should be appropriately taken into account. Quinoa is also naturally bitter due to the presence of an organically occurring substance called saponin and hence must be washed before use.
It can be used as a substitute for rice in any recipe or even for consumption on a daily basis.
Can be used as an ingredient while indulging in gluten-free baking.
Can be used in salads or burgers or in runny preparations like porridges or soups and stews.