Home Weight Loss Quinoa: A Superfood You Must Get Into Your Diet

Quinoa: A Superfood You Must Get Into Your Diet

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We hear lots about fashionable “superfoods” which might be touted for his or her skill to make us more healthy, slimmer, extra energetic and construct up immunity in opposition to all kinds of illnesses. Quinoa is one that really lives as much as its hype. Pronounced “keen-wah,” the grain has been a staple of South American delicacies for hundreds of years, however lately it’s grow to be in style amongst healthy eaters in North America as a result of it really is exceptionally nutritious and versatile.

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NUTRITION HIGHLIGHTS

Like different entire grains, this superfood is taken into account a SmartCarb on Nutrisystem—excessive in important nutritional vitamins, minerals and fiber, low in energy and low on the glycemic index. A half-cup of cooked quinoa counts as one serving. With that serving, you get 111 energy, greater than two grams of fiber and important quantities of iron, potassium and phosphorus.

All of that will earn quinoa a spot in healthy diets, however its protein content material strikes it as much as “superfood” standing. The half-cup serving has greater than 4 grams of protein. Even extra worthwhile, quinoa has the right stability of all 9 important amino acids, which is uncommon for plant meals.

Technically, quinoa isn’t a grain—it’s seeds from the plant in the identical household as beets. Unlike grains equivalent to wheat and rye, quinoa has no gluten, so it’s particularly interesting to individuals who keep away from it.

VARIETIES

The three forms of quinoa you see in grocery shops—pink, black and white—are comparable in style and nutrition. White quinoa tends to be fluffier after cooking, whereas pink and black varieties are a bit crunchier and stickier.

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COOKING

Quinoa is commonly rinsed earlier than cooking as a result of the seeds are coated with a layer of saponin, a bitter compound that protects them from predators. Most quinoa offered in supermarkets, nevertheless, is pre-rinsed earlier than packaging, so the bitterness is already gone. If you need to be cautious, put the quinoa in a bowl, cowl it with water, swish it round after which drain it in a fine-mesh sieve.

To put together quinoa, pour one cup of the grain and two cups of water in a medium saucepan. (For much more taste, use low-sodium vegetable broth as a substitute of the water—it’s a Free food within the Nutrisystem program.) Bring the water to a boil over excessive warmth, then cowl the pot and simmer till a lot of the liquid has been absorbed, about 15 to 20 minutes. When quinoa is absolutely cooked, it should look translucent and have a bit of white “shoot.” Before eating, fluff the grains gently with a fork. A cup dry quinoa yields three cups cooked or six (half-cup) servings.

For baking, search for quinoa flakes and flour. To make your personal quinoa flour, use a clear espresso grinder to show the uncooked grains into fantastic powder.

Quinoa has a light, nutty taste and calmly chewy texture. It works in so many dishes, for breakfast, lunch, dinner and even dessert.

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QUINOA RECIPES

1. Veggie Breakfast Bake >

breakfast bake

Counts as: 0.5 SmartCarb, 1 Vegetable

Power up your mornings with a filling dish made with egg whites, cottage cheese and flavorful greens and this superfood.

2. Slow Cooker Carrot Breakfast Bowl >
slow cooker

Counts as: 1 PowerGasoline, 1 SmartCarb

Take a break from odd oatmeal and start your day with the style of heat carrot cake.

3. Sweet and Salty Granola Bars >
Sweet & Salty Quinoa Granola Bar Recipe

Counts as: 1 PowerGasoline, 1 SmartCarb

You could make your personal high-protein snacks with tasty peanut butter and crunchy nuts.

4. Black Bean Pumpkin Soup >
Pumpkin-Black-Bean-Quinoa-Soup

Counts as: 1 PowerGasoline, 1 SmartCarb

Warm up your flex lunch (girls) or snack (males) with hearty substances and zesty spices.

5. Cucumber Salad >
Quinoa salad

Counts as: 1 SmartCarb, 1.5 Vegetables, 2.5 Extras

Juicy cucumbers, candy onions, and aromatic herbs deliver the flavour and the quinoa retains you full for hours.

6. Beetroot and Superfood Salad >
Beet Salad

Counts as: 1 PowerGasoline, 1 SmartCarb, 2 Vegetables, 1 Extra

This colourful aspect is nice and nutty, with feta cheese in each chew.

7. Edamame Burgers >
Quinoa-Edamame-Burgers healthy meals

Counts as: 1 PowerGasoline, 1 SmartCarb

Top these easy-to-make veggie patties with mustard, salsa or different Free meals, wrap them in a sturdy lettuce leaf and lunch is served.

8. Crusted Chicken >
quinoa chicken

Counts as: 2 PowerFuels, 0.5 SmartCarb

Crunchy on the skin, juicy on the within, this entree is certain to grow to be a favourite for the entire household.

9. PB&J Cups >
PB&J Quinoa Crunch Cups healthy snacks

Counts as: 1 PowerGasoline, 1 SmartCarb, 1 Extra

Treat your self to the candy goodness of actual peanut butter and jelly enclosed in an edible cup.

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