Cooking Quinoa as Part of a Healthy Diet!
Need alternatives to rice or pasta? Try cooking quinoa as part of your anti aging diet..
Quinoa (pronounced – “Kee-Nwah”) has been around as part of a healthy diet for thousands of years.
As one of the first domesticated crops by the Incas, Quinoa is an excellent source of nutrients and is as adaptable into your diet as rice and other similar grains.
Quinoa is so versatile and nutrient rich, NASA even considered using it as a sustainable food source on long-duration space voyages.
Quinoa boasts many benefits aside from its abundance of nutritional qualities. The magnesium content of Quinoa has been shown to aid in the relief of migraine headache symptoms and provide many other cardiovascular benefits. These cardiovascular benefits of Quinoa are of great value to post-menopausal women, the nutrients are said to help in the battle against atherosclerosis and many other circulatory issues.
Vital Nutrients
- Protein (A complete source of the nine essential amino acids!)
- Calcium
- Phosphorus
- Iron
- Dietary Fiber
- Vitamin B2 (Riboflavin)
- Magnesium
- Manganese
Healthy Tips for Cooking Quinoa
To prepare Quinoa you can simply cook as you would rice by adding two parts water to one part grains and simmer for approximately fifteen minutes. Better yet, you can use a rice cooker and follow the manufacturer’s directions.
Quinoa has an outer layer that in most American markets has been removed. It contains a bitter coating called saponin that is not good to ingest or digest. It can be removed by soaking over night and rinsed repeatedly, but it is best to look for the brands with the coating removed for you.
Pre – cooking Quinoa and chilling is a good idea! You can use as a high-nutrient, protein dense breakfast. Simply mix a cup of chilled Quinoa, a blend of blueberries, strawberries, or other favorite fruits and a teaspoon of honey and you will have a healthy delicious breakfast that will keep you going!
Quinoa Pilaf
- 2 cups Quinoa grains
- ½ cup of peas
- ½ cup diced carrots
- ½ cup diced scallions
- ½ cup chopped pear
- ½ cup Pine nuts (toasted)
- ¼ cup chopped Italian parsley
- sea salt and cracked pepper
- Olive (or Canola oil)
Use your preferred method of cooking quinoa. (Usually fifteen minutes prep time.)
Meanwhile, sauté carrots, peas, and scallions to warm through in small amount of healthy cooking oil. Just enough to gently coat the vegetables will suffice. Cook for five to ten minutes–just enough to warm and tenderize the vegetables slightly. (If you wish to steam your veggies–that is an option to reduce the oil!) Remove from heat. (Do not overcook!)
Add Quinoa and vegetables to a mixing bowl and toss. For a slightly sweet crunch add a half cup of diced pear. The pear adds a layer of crunch and sweetness that complements the sweetness of the peas and carrots without dominating the recipe.
Add the pine nuts and parsley and a pinch of sea salt and cracked pepper to taste.
Toss and serve!
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