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Health benefits of quinoa

Quinoa health benefits

Quinoa has a high level of protein, and is considered to be a appropriate source of essential amino acids. Omega -3 and omega -6 fatty acids can help prevent heart and vascular system disease.

Quinoa has antioxidant properties which is due to high levels of vitamin E, manganese and copper. High level of magnesium and riboflavin (vitamin B2) helps fight against migraines.

In addition to B2, quinoa contains other B – vitamins and is a good source of phosphorus, potassium and zinc. Extremely rich in iron, quinoa meets almost half the recommended daily intake of this mineral.

This grain is ideal for the regulation of digestion, since it contains a lot of insoluble fiber that promote bowel movements and protect against diseases of the colon.

Soluble fiber reduce the risk of gallstones, lower triglycerides and protect against breast, stomach and intestine cancer. Regular consumption of whole grains reduces the risk of type 2 diabetes.

Quinoa has a low glycemic index and does not increase blood sugar levels, making it particularly suitable for diabetics. Quinoa is gluten-free  and does not cause allergic reaction, which makes it is suitable for feeding infants. It can be prepared as porridge for children over seven months.

Because of the high protein composition quinoa should be indispensable in vegetarian and vegan diet as it is ideal healthy substitute for meat.

Preparation of quinoa

The outer wall of quinoa is bitter because it contains saponins that naturally repel pests. Often comes to the market with removed involucre. However, if it is available in a complete form, the amount of saponin in the outer layer of seeds should be reduced by rinsing under cold water, with shaking and mixing. It is not recommended long soak in water because bitter substance can penetrate into the interior of the grain.

Tips for serving

Quinoa can be used much like rice and couscous, as a side dish to stewed vegetables and salads. You can grind quinoa into flour and use it to make gluten-free bread. Cooked quinoa can be spiced up with olive oil or soy sauce. Quinoa germs can enrich sandwiches and salads. Fresh fruits and nuts, mixed with cooked quinoa will become a delicious breakfast.

Quinoa stew

ingredients

½ cup quinoa

5 cups water

2 cups chopped onion

2 cups finely chopped ginger root

2 tablespoons oil

½ cup celery, diced

1 carrot, diced

1 cup parsnips, diced

2 cups pumpkin, diced

1 teaspoon cumin

1 teaspoon coriander

2 teaspoons basil

½ teaspoon salt

½ cup finely chopped parsley leaves

preparation

Sauté the onion and ginger for 5 minutes, add carrots and celery and cook for another 5 minutes. Add the pumpkin, parsnip and water, then spices and quinoa and cook for another 15 minutes. Season with salt and cook for another 2 to 3 minutes. At the end of the season with parsley.

Sweet quinoa porridge

ingredients

1 cup quinoa

2 cups water

2 cups of apple juice

2 tablespoons of lemon juice

1 cup raisins

1 teaspoon cinnamon

pinch of salt

2 teaspoons vanilla extract

Preparation

Rinse and drain quinoa. Put it in a pot with water on medium-strong heat and cook until boil. Cover the pot, reduce the heat to minimum and simmer for 15 minutes. Add the apple juice and lemon, raisins, cinnamon and salt. Cover the pot again, slowly turn up the heat and cook for another 15 minutes. Finally, stir in the vanilla extract and serve warm.

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