Quinoa (or quinoa) is a cereal that is increasingly prominent among people who value healthy eating.
Renata Faria Amorim, nutritionist at All Clinik (RJ), explains that its main property? What differs from other cereals? is to be rich in proteins of high biological value. "That is, it contains all the essential amino acids that are the ones we don't produce in our body," he says.
Learn more about this superfood and gather reasons and ideas for including quinoa on your plate!
7 Benefits of Quinoa
Renata points out that quinoa is a food that has high nutritional value. Check out below what are the main health benefits it offers:
1. Source of fibers: The nutritionist explains that, being a source of dietary fiber, quinoa helps in intestinal function and also favors weight loss, as it promotes more satiety.
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2. High protein content: Renata says that quinoa is high in protein, helping to reach protein intake in vegetarian diets and is also interesting for practitioners who need a lot of it.
3. Source of B vitamins: The nutritionist points out that, being a source of B vitamins, the cereal contributes to the proper functioning of the nervous system.
4. Health Ally: Quinoa is also rich in minerals (magnesium, copper, zinc, iron), thus contributing to overall health.
5. Gluten Free: Quinoa is widely used to replace wheat flour in gluten free recipes. It is thus a good ally for celiac or intolerant.
6. Low glycemic index carbohydrate source: In addition to avoiding insulin spikes, it means that quinoa brings satiety and helps you lose weight.
Read also: 34 recipes with quinoa, the versatile protein pseudocereal
7. Versatile: In addition to not containing gluten, quinoa stands out for being quite versatile. It has a very mild, practically neutral taste and can then be included in both salty and sweet recipes. It can be used in place of roots (such as potatoes, cassava, etc.) or rice; It can also be an ingredient in salads, among other options.
With so many benefits, it is worth including quinoa in your diet!
Different ways to consume quinoa
Many people still have questions about buying and consuming quinoa. Check out the main guidelines below:
- Quinoa in grains: Renata explains that grain quinoa needs cooking and can be eaten hot or cold. It is possible to cook in water and then season it to prepare, for example, a salad or to make it in the same way as rice and thus to accompany a hot preparation. "It can be used in soups and also as a base for some preparations like kebabs and baked dumplings," he says.
- Quinoa Flakes: do not need cooking. "They can be used to accompany fruits, add in yogurts, juices, shakes and also in preparations such as salty pies," says the expert.
- Quinoa Flour: It also does not need cooking to be consumed. Just like quinoa flakes, it can be eaten with fruits, yogurts and shakes. Can be used in the preparation of bread and cookies to improve protein content and decrease glycemic index ?, explains the nutritionist.
To find out how to best include quinoa in your diet, the main guideline is to consult a nutritionist. The professional will indicate appropriate amounts and also the best ways to consume quinoa taking into account the particularities of your diet.
Quinoa Recipes for a Healthier, Nourishing Meal
Want to add quinoa to your food ?! Get inspired with delicious recipes:
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1. Quinoa Hamburger: Besides being tasty and healthy, it's easy to make. You will use water, salt, quinoa, boiled chickpeas, black pepper, chives, eggs, rice flour, wheat flour, red cabbage, olive oil, vinegar, red onion, avocado, lemon, brioche bread. and butter.
2. Quinoa salad with grilled vegetables and herbal oil: an easy, delicious and quick salad. It is made without meat, has cheerful colors and, of course, a lot of flavor! Great tip for a light and healthy midweek dinner.
3. Quinoa Kebab: To make this new version of the classic Arabic cuisine, you will only trade wheat for cooked quinoa.This recipe is a great choice for those with gluten intolerance and / or those on a weight loss diet.
4. Lentil and quinoa roulade: In addition to being tasty, this roulade is nutritious and protein-rich and still has a great texture. This is a vegetarian recipe, but will surely please everyone? It can even be made for special occasions.
5. Quinoa risotto with funghi secchi: This risotto is healthy, tasty, very easy to make and you don't have to stand on the stove stirring all the time (like a risotto made of rice). The recipe serves two people well and is a good option for dinner!
Read also: 20 Most High Fiber Foods and Why You Should Consume This Nutrient
6. Quinoa Tabbouleh: This version of tabbouleh stands out for not containing gluten as quinoa replaces wheat. It is a different salad option, vegan and protein. The recipe serves well about four people and the ideal is to make, put in the fridge (to serve cold) and eat the same day.
7. Quinoa Crusted Tuna: An idea for a different, healthy and delicious meal. To accompany the fish, the tip is to serve a refreshing salad with cabbage, carrots, ginger and cilantro, seasoned with salt, plenty of lemon and olive oil.
8. Zucchini stuffed with quinoa and vegetables: Vegan recipe, nutritious, delicious and easy to make. Great for dinner and if you wish you can only serve salad or rice and beans.
9. Greek Quinoa: A suggestion to replace traditional Greek rice more lightly and nourishingly. You only need quinoa in beans, water, carrots, red peppers, zucchini, raisins, rolled almonds, salt and black pepper.
10. Functional carrot juice with pineapple and quinoa: a tasty, nutritious and easy-to-make juice! You will only use carrot (preferably organic), pineapple, water and a mix of chia, quinoa flakes and amaranth.
Quinoa can be used in both savory and sweet recipes. Now just go to the kitchen!
Contraindications and warnings about consumption
Renata explains that there are no contraindications to the consumption of quinoa. ? It is noteworthy that its caloric value can not be neglected ?, warns.
That is, as much as it is a nutritious option, quinoa should not be consumed "at will", but within a balanced diet.
Now you know quinoa is not just a good choice for vegetarians and / or gluten intolerant? When consumed within a healthy diet, and preferably with the guidance of a nutritionist, it will bring benefits to the health as a whole and may even contribute to the weight loss process.
Quinoa: A Naturally Gluten-Free Superfood (April 2024)
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