Custom Search

Saturday, January 26, 2019

Quinoa === health food with popularity

Quinoa is a health food with lots of popularity. It is gluten free, high in protein and a plant food that contains all nine essential amino acids. Quinoa is also high in fiber, magnesium, vitamins B, iron, potassium, calcium, phosphorus, vitamin E and a variety of beneficial antioxidants. 

Quinoa is a grain crop that is grown from edible seeds. While it starts with the letters Qu it is pronounced Keen-wah. A pseudo - cereal that is more truly a seed is prepared and eaten like grain. The Inca Empire used quinoa like a cash crop and often called it "mother of all grains" This superfood of today found in many places around the world and sold in health food stores and restaurants has been eaten for thousands of years in South America.

There are 3 types of quinoa Red, white and black in color the nutrients in 1 cup of cooked quinoa include:

  • Protein: 8 grams.
  • Fiber: 5 grams.
  • Manganese: 58% of the recommended daily allowance (RDA).
  • Magnesium: 30% of the RDA.
  • Phosphorus: 28% of the RDA.
  • Folate: 19% of the RDA.
  • Copper: 18% of the RDA.
  • Iron: 15% of the RDA.
  • Zinc: 13% of the RDA
  • Potassium 9% of the RDA.
  • Over 10% of the RDA for vitamins B1, B2 and B6.
  • Small amounts of calcium, B3 (niacin) and vitamin E.

All that nutrition with only 222 calories, 39 grams of carbs and 4 grams of fat.

How to easily cook Quinoa

  • Measure the amount of quinoa you want. In this recipe we use 1/4 cup of dry quinoa.  You could certainly make 1 cup and then divide it into fourths for four make ahead breakfasts. 
  • Rinse the quinoa.  I would argue that this is an important step that you don’t want to skip. There is a certain bitterness to quinoa that you get rid of when you rinse it. 
  • Whatever amount of quinoa you are making, add double the amount of water. So if you stick with the 1/4 cup dry quinoa, add 1/2 cup of water.  If you are making more ahead of time and add 1 cup of dry quinoa, add 2 cups of water.
  • In a small saucepan bring the rinsed dry quinoa and the water to a boil.  Once it is boiling, cover it, turn the heat all the way down (but not off) and set your timer for 15 minutes.
  • When the timer goes off, the quinoa should have absorbed all the water.  Remove it from the heat, fluff it with a fork and you are ready to go!

retweet post here
shared on facebook here 

shared at these blog hops, linkups , and parties
friday feature

shared at these facebook group linkups
RT club ---- 2/7 --- 2 rt

No comments:

Post a Comment

I love comments so if you have a minute leave me your thoughts on the above post