Quinoa – a super food? But hello: Because of its nutritional value,quinoa is not only a true kilo killer and the first choice in the fight against bacon, but also protects our health!Quinoa-Gluten Free
The preparation is so varied that everyone gets their taste – guaranteed!
The Nutritional Values Of Quinoa: calories, proteins and more
- In 100 grams of quinoa are around 360 kcal – as much as in the same amount of rice or pasta. However, the difference lies in the nutritional value composition: Quinoa scores in contrast to pasta & Co. with complex carbohydrates, lots of fiber and an extra portion of protein!
- With 14% protein per 100 grams, the seeds are also a super source of protein – one of the reasons why the Inca diet is also so popular with athletes for nutrition!
- Quinoa is one of the few plant foods that contains all the essential amino acids . In particular, the high content of lysine must be highlighted: This vital for us amino acid serves as a building block of our muscle tissue and is also important for the strengthening and stability of our connective tissue. In large quantities, this amino acid otherwise occurs only in a few vegetable foods.
- Low fat fanatics can breathe easy: the 5 grams of fat in quinoa have a lot to offer, such as a large part of polyunsaturated fatty acids. This includes omega-3 fatty acids, which have been shown to inhibit inflammation and reduce the risk of cardiovascular disease.
- In the approximately 360 calories per 100 grams, the full load of nutrients: In addition to 7 g of fiber, quinoa is rich in the minerals magnesium, iron and potassium. Iron supports the supply of oxygen to our cells, magnesium together with calcium makes for strong bones and potassium is responsible for the regulation of the water balance in the body.
- In addition, the seeds contain thiamine (B1) and vitamin B6. Thiamine is involved in energy intake from food as a coenzyme and supports the buildup of cells and tissue. A lack of thiamine is associated with depression and mood swings – another reason why we should eat more quinoa! In addition, vitamin B1 supports our immune system. Vitamin B6 also contributes to the maintenance of our immune system by regulating the humoral and cellular immune defense.
- Gluten free : Quinoa is suitable as a grain substitute because it contains no gluten. In addition to amaranth and buckwheat , quinoa is one of the pseudogetreids. Perfect for anyone who has celiac disease or a gluten intolerance.
- Last but not least, quinoa contains phytochemicals that also have an antioxidant effect. This not only protects our cells from free radicals, it also helps to prevent diseases!
Quinoa Helps You Lose Weight – Despite Carbohydrates
With a little less carbohydrates than rice (62 to 74 g per 100 grams), the seeds are not for low-carb lovers, but still provide a tasty alternative for all other figure-conscious. The carbohydrates can be metabolized well by the body and only allow the blood sugar level to rise gently.
That means: Quinoa prevents food cravings!
The high protein content in the quinoa additionally ensures a long saturation. Another plus point of super food from South America is the fiber content. 7 grams of mostly insoluble fiber stuck in it. Not only do they have a beneficial effect on our digestive tract, they also provide a high preventive potential for nutrition-related diseases.
- The fiber makes the porridge thicker, resulting in delayed gastric emptying. This in turn leads to a slower blood sugar response. The result: Less insulin is produced – and this promotes a reduced fat storage.
- Furthermore, increased saturation hormones are released by the increased gastric wall strain. This keeps our satiety feeling longer.
- In addition, fiber also binds bile acids. How to prevent their re-absorption Consequently, they can have a positive effect on the cholesterol concentration in our blood.
Preparation: Quinoa Is The Tastiest
Due to its nutritional value, the pseudo-grain can make a major contribution to a full-fledged diet and it tastes incredibly delicious! Still not convinced?
Then perhaps at this point should be mentioned the endless preparation possibilities and recipes with quinoa. Not only die-hard super food fans get their money’s worth! And another good news: The preparation is fast and easy – if you pay attention to a few points!
Which Quinoa Variety Is The Best?
- Cooked white quinoa is soft and has a mild-nutty taste. It is therefore suitable for hearty meals (egg for the production of vegetarian burgers), but also especially for sweeter dishes.
- Red quinoa has a slightly firmer structure after cooking and is therefore perfect as a salad base or garnish.
- The earthy taste of black quinoa also goes well with savory dishes. Black as well as red quinoa have to be cooked for about 5 minutes longer than the white variety.
How Does The Preparation Of Quinoa Succeed?
Quinoa is prepared before consumption in boiling water or vegetable broth. Attention: Unwashed, the seeds may taste quite habituation-needy due to the bitter substances still contained.
Therefore: rinse thoroughly before cooking! This is best done with a fine-mesh sieve: Add quinoa to the sieve and rinse under cold water until the water is clear and “bubble-free”.
For further preparation, add the quinoa with about three times as much water in a saucepan and let everything boil slowly on a medium level. Do not forget salts! After about 15 minutes, the quinoa is ready.
If not all of the water has been taken up by the quinoa, it is best to sieve it again so that no watery pulp is produced.
After the quinoa is done, let it stand briefly so that it retains its structure.
Tip, if it should be even easier: In the organic market you will find quinoa in cooking bags! It can be prepared just like rice in cooking bags. Boil the water, add the bag and cook for 15 minutes – done!
Image Sours: Flickr