Many people often forget how food affects their lives and health. Perhaps they’ve never heard of quinoa, or learned of the seed’s reaping benefits.
Quinoa, pronounced keen-wah, is a complete protein, meaning it has all nine essential amino acids that human bodies need for a healthy diet. Since amino acids are the building blocks of protein, they are vital to producing hormones, neurotransmitters and other biochemicals.
Quinoa is packed with protein, is high in fiber and antioxidants, and is gluten free. All these factors help the body improve metabolism, lower cholesterol, relieve constipation and repair tissue damage. It works wonders for weight management because quinoa is a complex carbohydrate that lowers the risk for diabetes and heart disease. Complex carbohydrates contain fiber which helps you feel full. Therefore, helping you eat less.
Marilyn Gordon, NSU’s registered dietitian and licensed nutritionist said, “I think [quinoa] adds a nice variety. Instead of just eating brown rice or pasta, it relieves boredom with food. It is versatile.”
I am a vegetarian by religion and often get questions and comments like, “How do you survive?” “How do you get protein?” or “I don’t think it’s healthy for you to do that” because other people do not realize I can receive protein from other sources. Quinoa can be used as an alternative to meat and other legumes. For vegans and vegetarians, it is another grain to the list of endless choices for eating whole and balanced meals.
Quinoa also contian an abundance of protein: one cup of quinoa has 24 grams of protein. Comparing quinoa to other foods, one cup of pinto beans has 15.4 grams of protein and one cup of fried, diced chicken with no coating has 38.64 grams of protein. You may say, “Well, the chicken has more protein so that is the choice to make.”
However, at what cost is it worth it to eat chicken just because it has more protein? That one cup of fried, diced chicken with no coating has 20.72 grams of fat and 144 milligrams of cholesterol. Quinoa becomes the better choice, as it has 3.55 grams of fat and no cholesterol.
Quinoa is also high in magnesium, which relaxes blood vessels, decreasing the risk of stroke and high blood pressure, along with elevating migraines among frequent sufferers.
With all the choices of quinoa recipes, it’s nearly impossible to become bored with exploring its potential for lunch and dinner dishes. Quinoa can usually replace rice in food like Chinese fried rice, Mexican rice, stuffed bell peppers and chili. Quinoa can also be incorporated into new recipes and become your taste buds’ best friend.
Some recipes include chocolate quinoa crunch bars — which allow you to eat chocolate and not feel guilty — quinoa sushi rolls and apple cheddar quinoa soup, enough to make you want to stop reading this article and cook away. Such recipes will leave you feeling satisfied and mentally strong because you know you are eating healthy.
Here’s a recipe for southwest baked quinoa that can be made on a budget.
Southwest Baked Quinoa
2 tablespoons olive oil
Sautéed vegetables of your choice (I suggest mushrooms and sweet chili peppers)
1 cup black beans
1 cup quinoa
½ cup corn
½ cup water
½ cup mild taco sauce
Pinch of salt
½ tablespoon black pepper
1 tablespoon of lime juice lime
Start to finish: 20 minutes
Serving size: 4 to 6
Heat a pan on medium heat on the stove and put some olive oil in the pan. Wait until it sizzles, then add vegetables.
As the vegetables sauté, put the beans, quinoa and corn in the pan. Once those ingredients are mixed, add water. The mixture should be a liquid with a thick consistency.
Let the mix sizzle as the water evaporates for 15 minutes. Next, add the sauce, spices and lime juice.
Wait a couple of minutes before serving. If it starts sticking to the pan, add water by the spoonful until it loosens.
Recipe adapted from thehealthyfamilyandhome.com/vegan-southwest-quinoa-bake.
