There are so many reasons to eat quinoa (pronounced Keenwa) We eat the seeds of the grain and this has been eaten for thousands of years in South America.
In recent years it has become trendy in the West, reaching superfood status due to its high nutrient content.
In one cup of cooked quinoa there is roughly:
8g protein, 5g fibre, manganese, magnesium, phosphorus, folate, copper, iron, zinc, potassium, vitamins B1,2, 3 and 6, calcium and Vitamin E. 39g carb, 222 calories and 4g fat (of which some is omega 3 fatty acids).
Quinoa also contains two flavonoids – quercetin and Kaempferol (both have anti-inflammatory properties) Quinoa is also high in fibre, naturally gluten free and high in protein.
All nine essential amino acids are contained in quinoa and this makes it a protein super food.
Quinoa has a low glycaemic index (53) meaning that it is good for blood sugar control.
Cook as follows:
- 2 cups water (or vegetable stock)
- 1 cup quinoa
- Dash of salt
- Boil for 20 minutes
If cooked correctly then all the water will be absorbed and the quinoa will have a fluffy look and a slight crunch.