Beans and rice are considered to be a complete protein since they offer us all of the 9 essential amino acids. Many types of grain lack the amino acids isoleucine and lysine. We need to combine them with some legume so that they could be “complete.” The most used grain of all in South America is quinoa. People there have used it for more than 4000 year. It is high in fiber, low in fat, abundant in nutrients, minerals, vitamins and with a low glycemic index.
Many people make a mistake by considering that quinoa is a type of grain which is free in gluten, but it’s actually a vegetable which is abundant in nutrients and it’s not a grain. It is often related to spinach and beets and is among the rarest vegetables with all of the 9 essential amino acids in it.
Even though it isn’t a grain, it has been known as “The mother of all grains” or “Chisaya mama.” People even consider it to be sacred since it lives during hot summers which are long as well as during droughts when most plants will become weak. The harvest of quinoa doubles then. It is mostly harvested before the cold months of winter when we need to intake more fats and protein.
Quinoa is low in fats, but compared to other grasses, it is higher. It contains oleic acid, a monounsaturated fat mostly found in olive oil that is beneficial for our heart as well as alpha-linolenic acid (ALA) that is a very healthy omega-3 fatty acid for our heart as well. Most fats become oxidized during the process of cooking, but not these ones.
According to researchers, this happens because quinoa contains very high levels of antioxidants. It contains polyphenols, the alpha, gamma and beta forms of vitamin E, flavonoids like for example, quercetin which make its shelf life longer and at the same time, protect the seed from rancidity when it’s heated.
Most people know it because of its beneficial effects on blood sugar. It’s a food with low glycemic index. It causes a little bit of little blood sugar stress on our body. Its contents which is high in fiber helps us absorb different sugars from our digestive tract very slowly.
It helps us have low levels of blood sugar, but offers satiety, fullness as well as satisfaction more than rice or wheat. It is also full of magnesium which helps us have a healthy blood pressure as well as a healthy blood sugar.
This amazing food is anti-inflammatory and a natural antioxidant that’s extremely beneficial for vegetarians.
Quinoa Cooking Instructions
Eliminate the skin of the quinoa seed very well using plenty of water since it’s bitter. You can do it in a fine strainer.
Combine 1 cup of quinoa with 2 cups of water into a pot and boil them.
Cover the mixture and decrease the heat to low. Let it simmer for 15 minutes.
When it’s cooked, use a strainer to strain it well since quinoa is a seed which holds a lot of water.
Put it bake in the pot and leave it to cool down for 15 minutes. You’ll get a light and fluffy quinoa which won’t be clumpy or wet.