8 Amazing Health Benefits Of Eating Quinoa

Humans have been consuming quinoa for thousand of years, but just recently, this superfood is becoming one of the planet’s most popular superfoods. Its cultivation dates back over 5,000 years ago. The Incas called it “the mother of all grains.”

It contains a tremendous amount of fiber and protein with all nine essential amino acids, which is unusual for plant-based protein sources. It is a major source of minerals and vitamins and it also contain compounds like polyphenols, phytosterols, and flavonoids.

The Food and Agricultural Organization of the United Nations has declared the year 2013 as ‘The International Year of the Quinoa.’
Even NASA ranked quinoa as a good crop in the research program, whose results would allow promotion and sustainability of human life during long space flights.

Botanically speaking, quinoa is not a true grain; it is a seed and a relative of spinach and beets. The leaves are also edible, but the part we usually eat are the seeds which you can sprout for added benefits. You can prepare quinoa in as a little as 15 minutes.

1. A True SuperFood : Very Rich in Nutrients

Quinoa is very rich in minerals, vitamins, phytonutrients and contains all nine amino acids including lysine. Lysine is mandatory for tissue growth and repair. Quinoa has various beneficial antioxidants and flavonoids. This grain is a terrific source of fiber and protein.

It is also high in magnesium, B-vitamins (especially folate and riboflavin), iron, copper, potassium, zinc, and phosphorus. It has very high content of manganese with one cup (185 grams) containing 59% of RDA. Quinoa also contains significant amounts of certain tocopherols (vitamin E) mostly missing in other grains.

This superfood also contains heart-healthy fatty acids such as alpha-linolenic acid and oleic acid. These various nutrient benefits give it uniqueness amidst grain-related foods.

2. Anti-Inflammatory Benefits

To reduce inflammation, a risk factor for many chronic diseases, we need to eat food with anti-inflammatory properties. Quinoas is one of these foods. One research in rats revealed the ability of quinoa to lower the levels of inflammation in their intestine and fat tissue.

Quinoa is quite rich in phytonutrients with anti-inflammatory properties. These agents are polysaccharides, flavonoids, phenolic acids and gamma-tocopherol (vitamin E). Another anti-inflammatory benefit comes from smaller amounts of omega-3 fatty acids.

Also, controversial saponins have been shown to have both anti-inflammatory and antioxidant properties. Saponins are responsible for quinoa’s bitter taste, however, by washing, boiling and soaking, saponins are reduced (and so is the bitter taste).

Why controversial?

Saponins are a plant’s natural defense against the pests. Saponins actually have many medicinal uses, but there is some research that shows potential toxicity of saponins in quinoa. They do, however, have low bioavailability and are not well absorbed in the gut and may get destroyed by certain enzymes in our bodies. The risks associated with saponins in quinoa are minimal.

There are many herbs with plenty of benefits, but some of them, in higher doses, can become toxic. So we might get some reaction from saponins, in excess. The research shows some toxicity, but when quinoa is administered intravenously (IV). The same study says that the toxicity is significantly lower when the saponin compounds are given orally. So just avoid IV unwashed quinoa

8 Amazing Health Benefits Of Eating Quinoa

Black Bean and Quinoa Burgers Vegan and Gluten Free of charge Taste Fantastic

Locating recipes that really contain great for you substances and taste great can be a actual challenge.  I can be sincere, I don’t devote considerably time thumbing through cookbooks and cooking magazines.  Actually it looks that the only time I uncover for even looking at recipes is in the medical doctors or dentists waiting space. Ironically these are not normally healthy recipes by my specifications.

Rosemary Gladstar’s Medicinal Herbs: A Beginner’s Guide: 33 Healing Herbs to Know, Grow, and Use 

I’ve just come across an amazing food blog that is each healthier eating and a perform of art all rolled into one.  The site is Enjoy &amp Lemons.  The author of this website says:

I enjoy to cook and I’m inspired by seasonal produce… the far more colorful, the far better. I generate the recipes you see here, my husband Jack helps taste-test, and collectively we photograph them in our kitchen in Austin, TX.

We’re not totally vegetarian, but most of the recipes are. My objective is to inspire you to get a small inventive with vegetables whether or not you are vegan, gluten-cost-free or just a person who loves excellent food. I really like Michael Pollen’s quote (from In Defense of Food): “Eat foods, mostly plants, not as well a lot.” 

black bean quinoa burgers (vegan, gluten cost-free) / loveandlemons.com

Anyways, I located an extraordinary recipe there for Black Bean and Quinoa burgers that you might just want to try out.  If practically nothing else,take a peek at the weblog and see the artistic presentation of healthy recipes. This blog inspires me to try new issues and strive for elegance on my supper table!

Black Bean and Quinoa Burgers Recipe

Be healthy, be wonderful and don’t forget to share!

Sammy

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Black Bean and Quinoa Burgers Vegan and Gluten Free of charge Taste Fantastic

Wholesome recipes: gluten-free of charge almond, quinoa and pumpkin-seed bread

I have constantly been rather daunted by the concept of making an attempt to make a super-wholesome gluten-cost-free, vegan bread – it just appeared like an extremely hard task. But I can’t tell you how straightforward this recipe is and how great it tastes. The bread is merely perfect, with a superbly rich, wholesome, nutty flavour and a wonderfully soft texture.

Unfortunately there is no substitute for the psyllium husk powder. This works to stick the loaf collectively, and it is definitely important for the recipe. I have attempted following the recipe with out and the bread was as well crumbly. Psyllium is really easy to get hold of, though – each and every overall health foods store sells it. Alternatively an world wide web search will discover endless hyperlinks to internet sites that promote it, as well.

1½ cups pumpkin seeds

½ cup sunflower seeds

2 tbsp chia seeds

three heaped tbsp psyllium husk powder

2 tbsp dried mixed herbs (I use herbes de Provence, but basil, rosemary, thyme, oregano etc are all excellent)

Mix the almonds, quinoa flakes and one cup of the pumpkin seeds in a meals processor for a couple of minutes, until finally it forms a smooth flour. Transfer this into a bowl and stir in the remaining pumpkin seeds plus the sunflower seeds, chia seeds, psyllium husk, dried herbs and salt to taste. Stir the mixture properly prior to slowly pouring in 2½ cups of cold water.

Allow the mixture sit for an hour or so to let it entirely soak up all the water and company up. For the duration of this time heat the oven to 180C/fuel mark four.

When the mixture is really firm (if it is even a small bit runny, include an additional spoonful of psyllium) grease the base of a loaf tin with coconut or olive oil, pour the mixture in and press it down with a spoon. Bake in the oven for forty minutes to an hour, right up until the best starts to brown and you can pull a knife out of the middle without any of the mixture sticking to it. Last but not least, slice, smother in your favourite toppings and get pleasure from.

Storing the bread in the fridge makes it last longer, and you can freeze it, too.

Recipes from Deliciously Ella

Healthy recipes: sweet potato brownies

Healthful recipes: sun-dried tomato, aubergine and pine-nut pasta

Healthier recipes: gluten-free banana pancakes

Healthier recipes: hazelnut chocolate spread

Wholesome recipes: courgette noodles with minted avocado sauce

deliciouslyella.com.

Wholesome recipes: gluten-free of charge almond, quinoa and pumpkin-seed bread

7 Overall health Advantages of Quinoa: Sweet Potato Quinoa Cakes

Understanding that Quinoa is a super-foods and it’s seven well being positive aspects is good info. But you need to have to get it out of the knowing to the actuality of truly eating it. Mix this superfood with an additional wonderful wholesome choice like sweet potatoes and you have a homerun recipe.

 7 Overall health Benefits of Quinoa is:

• a comprehensive protein-rich meals that contains all 9 crucial amino acids has virtually double the fiber of other grains.


• is made up of a healthy dose of Iron.


• is made up of lysine which is excellent for tissue development and fix.


• is a fantastic supply of magnesium.


• is large in Riboflavin (B2).


• has a large articles of manganese which is a excellent antioxidant.

Here’s a fantastic gluten-totally free, vegan recipe with Quinoa that is Tasty!

 Sweet Potato Quinoa Cakes (from BodyMindGreen.com)

Can make 10 cakes (5 servings)

Ingredients

• two medium baked sweet potatoes (skins discarded)
  


• 2 cups cooked quinoa


• two scallions, chopped


• two garlic cloves, minced


• 1/2 tsp. sea salt


• one/two tsp. crushed red pepper


• one tsp. cumin


• one/4 cup olive oil

Instructions

Preheat oven to 350 degrees Fahrenheit. Prepare a baking sheet by lining with parchment paper and set aside. Place prepared sweet potatoes in a massive bowl and use a fork to mash potatoes against sides of bowl until only little chunks of potato appear. Stir in quinoa, scallions, garlic, salt, red pepper and cumin, stirring to totally combine substances.

Employing wet hands, commence shaping quinoa mixture into palm-sized patties, putting on ready baking sheet. Repeat till mixture is gone.

Pour olive oil into a small bowl and use a silicone brush to lightly coat the top of every single patty with oil. Bake for ten-15 minutes, right up until golden brown.

Drizzle roughly 1 Tbsp. Avocado-Lime Dressing (under) on top of two patties and serve.

Avocado-Lime Dressing (gluten-cost-free and vegan) Can make around 6 servings (2 Tablespoons per serving)

 Ingredients

• 1 avocado, peel and pit removed


• 1 Tbsp. of sesame tahini


• one Tbsp. olive oil


• five cilantro sprigs, minced


• juice of one/2 lime

Directions 

Area all components in a substantial velocity blender and pulse until smooth (about one-two minutes).

Serve more than Sweet Potato Quinoa Cakes, or use as a salad dressing.

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7 Overall health Advantages of Quinoa: Sweet Potato Quinoa Cakes