Much has been said about quinoa (or quinoa) in recent years. And good compliments abound! After all, it can offer a number of overall health benefits as well as being a great food for vegan / vegetarian people.
Mariana Frank, P4B Health Personalized Functional Nutritionist, explains that quinoa is a high protein pseudocereal. Among the cereals, is the most protein.
Quinoa is high in fiber and essential amino acids (especially lysine and methionine). It is rich in B vitamins, calcium and zinc. With this, according to Mariana, offers several benefits:
- Glycemic control;
- Strengthening of the immune system;
- Aid in bowel function;
- Bone strengthening;
- Proper functioning of the nervous system;
- For a vegetarian / vegan, it is an excellent food as it is high in protein.
How to consume quinoa?
Mariana explains that with flaked quinoa you can make porridge. It can be placed in salad or fruit.
Quinoa flour can be used in any preparation such as cake, bread, muffins, cookies. Grain quinoa is also very versatile. We managed to develop several recipes, always remembering that the grain needs to be cooked ?, adds the nutritionist.
Read also: 12 reasons to love quinoa
Mariana points out that quinoa flour can be a substitute for wheat flour in a gluten-free recipe, for example. "Remember there are always the right combinations of flour to make your preparation work," he says.
• Grain quinoa replaces carbohydrate in a dish, so it can come in place of the roots (sweet potato, cassava, yam, yam) or rice (brown, black, seven grains). Can we still consume it in the form of salad (eg a quinoa tabbouleh), stuff a tomato or eggplant with quinoa, make quinoa with turmeric, quinoa with carrot? Anyway, there are many recipes in which we can use it ?, says Mariana.
There is no recommended daily intake of quinoa, according to the nutritionist. It all depends on the patient's goal, whether he is vegetarian / vegan etc. In the consultation, we analyze if this food will be introduced and the amount ?, explains.
Mariana also explains how to prepare quinoa beans:
- In a colander or sieve wash the quinoa in running water.
- Put quinoa and water in a pan, cover and simmer 15-20 minutes over medium-low heat. Remembering that the ratio is 1: 2 (1 cup of quinoa to 2 of water).
- Quinoa is ready when the beans are translucent (transparent).
- After cooking it, use it in the recipe you will make.
Delicious recipes made with quinoa
Check out different ways to use quinoa (in the form of flour, grains or flakes) in everyday recipes:
Read also: 100 Lactose Free Recipes for Healthy and Tasty Meals
With meat
1. Quinoa with chicken and broccoli: Healthy recipe, yields one serving. You will only use quinoa, shredded chicken, a handful of broccoli, water, salt and black pepper and parsley. Good tip for a quick dinner.
2. Quinoa Kebab: Swapping wheat for cooked quinoa allows for a healthier variation of this much-appreciated kebab. Great choice for those with gluten intolerance and / or those on a weight loss diet.
3. Quinoa Crusted Tuna: A fresh dish, a good tip for hot days. Besides being healthy, it is an easy recipe to prepare, although different. You can also trade tuna for other fish such as tilapia, hake and even salmon.
4. Quinoa-crusted fish and pink puree: great combination for a complete, healthy and elegant meal. The fish is made with quinoa crust and the puree with yam and beetroot.
5. Quinoa Beef Burger: A healthy version of hamburger with beef and flaked quinoa. Apart from these main ingredients, you will only need cloves of garlic, onion, salt and pepper.
6. Beef, quinoa and chia zucchini: functional, practical and tasty recipe. Great tip for a light and different dinner. The fibers present in quinoa give a feeling of satiety and may favor weight loss. Revenue income is for two people.
7. Quinoa Chicken Salad: The recipe is for four people and is a great entry point for a barbecue, for example. You will use quinoa, barbecue roasted chicken, red onion, cherry tomatoes, cucumber, watercress, plain yogurt, mayonnaise, chives and salt.
8. Quinoa with asparagus and shredded chicken: different recipe, healthy and delicious. Good tip for a quick lunch or dinner.Those who don't like asparagus can replace them with frozen peas.
9. Quinoa with chicken and yogurt: complete and healthy meal. Good suggestion for hot days. You will use only cooked quinoa, nonfat yogurt, mint, olive oil, garlic, zucchini, carrots, red onion, chicken breast, shoyo, lemon and salt.
no meat
10. Greek Quinoa: A nutritious and tasty recipe where you replace rice with quinoa. In addition, you will use carrots, peppers, zucchini, raisins, rolled almonds, salt and black pepper.
11. Quinoa risotto with funghi secchi: elegant, healthy and delicious recipe. Easy, especially for those who already have practice in making risottos. Good tip for when you want a different lunch, but light on the weekend.
12. Quinoa Tabbouleh: A well-known Arabic dish with quinoa gets a healthier version. In addition to the real-grained quinoa, you will use tomatoes, parsley, cucumbers, peppers, chives, lemon, garlic, mint, olive oil, salt and black pepper.
13. Quinoa Salad with Vegetables: Light and healthy, it is a great accompaniment option for both red, white and fish meats. Easy to prepare, it uses ingredients that everyone usually has at home.
14. Quinoa and lentil roulade: tasty, nutritious and protein-rich, with a delicious texture and a great presentation. Good tip for a weekend lunch or dinner when you want to eat well, but without 'skipping the diet'.
15. Pumpkin and broccoli quinoa risotto: great lunch / dinner tip for the? Second meatless? or simply for those who don't eat meat. An elegant, tasty and healthy dish, and easy to prepare.
16. Carrot soup with ginger and red quinoa: different recipe, tasty and healthy. You will use red (or white if not found) quinoa, carrots, onions, garlic, olive oil, chicken broth or water, ginger, honey, salt and black pepper.
17. Quinoa couscous: Unlike the Paulista couscous, it is more soltinho, better known as Moroccan couscous. This is an even healthier version because of quinoa. It is very tasty, light and can accompany any type of meat, poultry, or fish and seafood, and can be served hot or cold.
18. Quinoa and black rice salad: a different, healthy and tasty entree. You will use black rice, dark quinoa, chipottle, tahiti lemon, parsley, olive oil, Brazil nuts and salt.
19. Beetroot and quinoa farofa: Beetroot gives farofa color and a beautiful appearance. The taste is great and the texture, wetter. Quinoa gives a crispy touch and the result is a practical, healthy and different dish.
20. Quinoa-Stuffed Zucchini Canoes: Easy and tasty recipe that yields eight portions. You will use zucchini, quinoa, olive oil, onion, garlic, carrot, leek, tomato, parsley, salt, black pepper and grated Parmesan.
21. Quinoa White Bean Mini Burger: A tasty, protein-free, easy-to-make vegan burger that carries white beans, quinoa and other delicious ingredients in its composition. The sauce is made with cucumber, coconut milk, lemon, tahini, garlic, salt and pepper.
22. Sesame Quinoa Burger: A recipe that shows you can invent new homemade vegetable burger recipes by taking advantage of what's in the fridge. The ingredients used were, besides quinoa and sesame, carrots, oatmeal, chives, garlic, oregano, paprika, salt, pepper and cornmeal.
23. Quinoa with Broccoli, Zucchini and Tomato: Recipe serves two portions and is simple to prepare. You will use cooked quinoa, onion, garlic, broccoli, zucchini, tomatoes, olive oil, salt, black pepper and tahini sauce.
24. Vegan Quinoa Pumpkin Kebab: A good tip for the "meatless second" is a healthy, practical and tasty recipe. You will only use pumpkin, quinoa, onion, salt, green spice, olive oil and pepper.
25. Whole Quinoa and Leek Muffins: Muffins are beautiful, soft, well-seasoned and healthy. Use silicone molds to unmold the muffins well, put on a plate, include a well-prepared salad and a light and tasty dinner is ready.
26. Quinoa with zucchini and snow peas: fast, easy and healthy food, yields for two people. You will use quinoa, zucchini, peas, butter, salt, parsley, garlic, onion and olive oil.
27. Quinoa with okra and broccoli: Healthy recipe with organic okra and broccoli. Quinoa "replaces" the rice. The preparation is simple, resulting in a gluten free dish, good tip for a nutritious, light and tasty lunch.
28. Quinoa au gratin with eggplant and cheese: A delicious dish, a good tip for a different lunch. You will only use quinoa, eggplant, mozzarella, tomato sauce with basil, olive oil, salt and grated cheese.
Candy
29. Quinoa and honey cookie: Healthy and practical recipe.The yield is 20 cookies, each with about 57 calories. You will use flaked quinoa, whole wheat flour, brown sugar, baking powder, honey, coconut oil, egg and water.
30. Sweet Quinoa: A healthy version of sweet rice, a dessert that is a classic of Brazilian culture. The recipe gets more fiber and protein as quinoa replaces white rice. Cow's milk was exchanged for cashew nut. To sweeten, a few drops of stevia.
31. Quinoa Pancakes: Cuddly American-style pancake recipe. You will use quinoa flour, eggs, milk, lemon, among other ingredients. The tip is to serve with raspberries and honey water.
32. Quinoa Fudge: Different, healthy, tasty and easy recipe. You will only use cooked quinoa, dates, cocoa powder and coconut oil. Good tip for a quick weekend dessert.
33. Quinoa porridge: Good suggestion for a special weekend breakfast. You will use quinoa, skim milk, water, brown sugar and low fat yogurt. The tip is to serve with strawberry.
34. Chocolate and quinoa cake: Good tip for a tasty afternoon snack. You will use quinoa flour, eggs, sugar, oil, chocolate powder, cornstarch, yeast and water.
Remember that, although quinoa is a supersaudible food, how healthy your recipe will be will also depend on the other ingredients used.
Now you know why quinoa has been so successful and already part of many people's diet. To get the most out of all the benefits it can offer, the tip is to talk to your dietitian about amounts and ways to include it in your diet!
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