As vegan, I am always trying to find quick, easy and healthy
way to feed my children and Quinoa is one of those ways. I just don't know what
took me so long to blog about one of my favorite super foods.
Quinoa (pronounced Keen-wah) has been cultivated in South
American Andes since at least 3,000 B.C. and has been a staple food for millions
of natives. It is said that the ancient Incas called quinoa the "mother
grain" and revered it as sacred. “Each
year at planting time it was traditional for the Inca leader to plant the first
quinoa seed using a solid gold shovel”. Quinoa was used to sustain Incan
armies, which frequently marched for many days eating a mixture of quinoa and
fat, known as "war balls."
Quinoa grains range in color from ivory to pinks, brown to
reds, or almost black depending on the variety. There are over 120 different
species, but only three main varieties are cultivated and used today: The white
or sweet variety (a very pale seed), red quinoa (dark red variety) and black
quinoa.
Quinoa is NOT a Grain!
Very often quinoa referred to as a “super grain” the fact is
that quinoa really is not a grain at all!
It is an ancient seed that is in the same family as spinach
(Chenopodiaceae). If you were to
classify quinoa correctly, the proper term would be a “pseudo cereal” or
“pseudo grain”.
Quinoa is one of the best plant based protein sources you
can find out there!
Quinoa is unique for a vegetarian protein in that it
contains eight essential amino acids our bodies need for tissue development and
growth. These are substances that we
must get from food, because we cannot produce them on our own. Quinoa is a
complete protein source which delivers our bodies an almost perfect cocktail of
amino acids. Quinoa's protein is exceptionally high in lysine, methionine and cysteine
amino acids typically low in other grains. It is a good complement for legumes,
which are often low in methionine and cysteine.
The Food and Agriculture Organization of the United Nations
has compared the nutritional profile and protein quality of quinoa to that dried
whole milk. Quinoa is rich in calcium… similar to that in dairy based milk, so
the he obvious benefit of quinoa over milk is that it provides your body with
fiber and is cholesterol free.
Not only is it nutrient-packed, quinoa is also gluten-free
and wheat-free, making it very attractive to people who are gluten intolerant
or who have wheat allergies. Quinoa
flour can be used in gluten free baking, and is a great way to add extra
nutrition to baked goods. Quinoa pasta is a great alternative for those looking
to make gluten free pasta dishes.
Quinoa is a great way for those who struggle with anemia to
get some extra iron. Quinoa is a great
source of iron, manganese, potassium, riboflavin, copper, phosphorous,
tryptophan, B vitamins, B6, niacin and thiamine.
The vegetable protein found in quinoa is much easier to
digest than meat protein and the slow releasing carbohydrates help maintain
blood sugar levels and keep you fuller longer. Quinoa is free of cholesterol
and Trans fats making it a great part of a heart healthy diet.
“Quinoa & Migraines
… I read Jillian Michaels The Master
Your Metabolism Cookbook. She discusses
quinoa nutritional facts and I was surprised to learn that quinoa may actually
help people fight migraines. This is
because the magnesium in quinoa works to relax your blood vessels. This prevents constriction and dilation that
comes along with migraines. Studies have
shown that when you increase the amount of magnesium that you consume that the
frequency in which you experience migraines will go down. The riboflavin in quinoa may also help
migraine sufferers. Energy production
in cells relies on riboflavin. Research
has shown us that it may improve the energy metabolism in the brain and
decrease the frequency of migraine attacks. …” (Cooking Quinoa)
Source: Quinoa Corporation, Chet Day
Black Quinoa
Red Quinoa
White Quinoa
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