Get Keen On Quiona For Health And Weight Loss

You may know by now that I love quinoa! Many people think of quinoa as a grain like wheat or barley,  but, originally from the heart of South America, quinoa is not a grain - it is a seed. If sprouted and grown, quinoa would resemble plants in the spinach family – dark leafy greens. This ancient food has tons of health benefits that have been passed down from generation to generation; like a plant family heirloom of delicious nutrition.

Chenopodium quinoa (Photo credit: Wikipedia)

Quinoa is rich in protein, vitamins, and minerals, which leaves you feeling satisfied, not deprived, making it the perfect diet food. The reason is due to the nutrient dense package. Picture a nutrition powerhouse packed into a tiny seed.  Because of this, quinoa is becoming popular as a grain alternative and weight loss food. Let's take a look at why quinoa seems to have been specifically designed for people who want to eat healthier and simpler at the same time.

Nutrition

Just like spinach, quinoa seeds are rich in all the essential amino acids, making it a complex protein.  You'll also find quinoa to be a good source of magnesium and calcium. Quinoa is also high in iron and vitamin B 12 which are essential for energy production and weight loss. The family of B vitamins control your body's ability to synthesize nutrients efficiently, meaning if you lack vitamin B you will actually work against your body's own natural weight loss mechanisms.

Satisfying

If you have ever tried to lose weight conventionally, you quickly understand how empty you feel most of the day. This feeling of never being satisfied is one of the biggest hurdles to overcome when you are trying to lose weight. If you know what I am talking about, then quinoa just may be the answer to your dilemma. Protein and dietary fiber are known to help the body feel full and satisfied. Quinoa is rich in both, helping the dieter feel full while still maintaining weight loss goals.

Quinoa is not a grass, but its seeds have been eaten for 6000 years. (Photo credit: Wikipedia)

Low Glycemic Index Value

Quinoa is low on the glycemic index which means quinoa doesn't cause a sharp jump in blood sugar. Your blood sugar levels control cravings. What does that mean?  It means that when you eat a food high on the glycemic index, your blood sugars are elevated quickly, and then crash.  Then your body sends messages to your brain to eat more sugar and carbohydrates to bring your blood sugar back up again. Eating foods on the low glycemic index (slow and steady blood sugar) means instead of craving bread and candy, you can go about your day eating normally - which helps prevent adult-onset diabetes, as well as other related health conditions.  Again, slow and steady blood sugar levels are important for so many reasons.  And quinoa fits the bill.

Low Calorie

Quinoa is also low in calories. One serving of cooked quinoa contains about 170 calories, which may seem like a lot, but one serving of quinoa is also an impressive amount of food. You could eat three servings of quinoa and still have fewer calories than one serving of pasta. This is a great thing if you are on a diet because you don't have to worry about over-eating your quinoa and blowing your entire day's worth of calories on one meal.

If you have not tried quinoa yet, and are trying to stick with your weight loss goals, then this may be the perfect food to add to your diet. Because of the high amounts of protein and fiber, as well as the low glycemic index and low calories, you will feel full while reaching your healthy weight loss goals.

A Basic Introduction To Quinoa - A Super Grain!

You may have heard me talk about quinoa before, but if not, we've got a tasty introduction to this delicious grain substitute for you this week. Quinoa is a food that is both old and new; as an ancient staple and a rediscovered foodie favorite.  If you have noticed quinoa at all, you know what everyone is saying about it. Can it be that quinoa is the perfect food for you and your family? Could quinoa be the one new ingredient you try this year that changes the way you cook?  Quinoa is all that and a powerhouse of nutrition, flavor and texture. Let's take a brief look at this super-food and why it is quickly becoming all the rage.

What is Quinoa?

Quinoa is not a grass, but its seeds have been eaten for 6000 years. (Photo credit: Wikipedia)

Those who are not yet familiar with quinoa may think of it as a grain, or at least a replacement for grains - and that it can be, if you're trying to limit grains, eat Paleo, or just reduce carbs. The little tiny disc is actually a seed of a plant in the same family as beets, chard, and spinach. These nutritious, amino acid-rich seeds are light and fluffy when cooked, with a little snap to it. You'll also find quinoa in a variety of beautiful colors such as gold, red, and even black.

Ancient History
While relatively new to the US market, quinoa has been cultivated in Peru, Chile, and Bolivia for over 50 centuries (that's right, I said centuries!) and is a staple food in their diets. The Incas considered quinoa a sacred food and referred to it as the "mother seed,” which is why we often refer to it as “Gold of the Incas.”

When Spanish conquistadors were trying to gain control of the South American indigenous people, they destroyed the fields in which quinoa was grown, and outlawed the farming and sale of quinoa. In 1980, two Americans re-discovered the health and nutrition potential of quinoa and started cultivation in Colorado. Today, quinoa is finding its way into homes and restaurants all over the map.

Health Benefits

For being such a tiny little seed, quinoa is a complete protein, containing all nine essential amino acids. Quinoa is also a great source of manganese, magnesium, folate, phosphorus, and lysine, which is essential for tissue growth and repair. These seeds contain these minerals in relatively high amounts, and may also be especially helpful for those people who have consistent migraines, diabetes, and atherosclerosis.

One of the most highly valued aspects of quinoa for many people is it is gluten-free. Those looking for alternatives for wheat and other gluten foods can turn to quinoa in several forms to replace the gluten in their diets.

How to Eat Quinoa

The quinoa seeds are naturally covered by a saponin residue that is bitter to the palate. This is one defense mechanism the plant has to fend off the occasional passing critter that wants a snack. While commercial cultivation processes remove much of the saponin that coats the seed, it is still a good idea to rinse the seeds in cold water to make sure the process is complete.  However, there are many brands that are pre-rinsed. You can use your own judgment.

Stuffed mushrooms with spiced quinoa (and onions), and salad on the side. The large flat mushrooms are Agaricus bisporus. (Photo credit: Wikipedia)

Once you have the quinoa rinsed, bring a pot of one part quinoa and two parts water to a boil, cover, and simmer slowly for fifteen minutes, or until the the water is absorbed and the quinoa is tender.  If you want to keep more of the natural nutty flavor, you can dry roast the seeds before cooking them. Put the quinoa in a skillet over medium heat and toss, just until the quinoa becomes fragrant.

Now you have a multitude of options for preparing your quinoa. Whether you like it hot or cold, you can put it into a salad or in a soup. You can also form your cooked quinoa into patties with a variety of ingredients. Go ahead and add cooked quinoa to your favorite pancake or muffin recipe for a brand-new take on healthy eating.

No matter if you are looking for a gluten free alternative to grains, or you are a food lover who is just looking for something new to experiment with, or you want to give your nutrition a real boost, give quinoa a try. With all the possibilities, you could easily create a quinoa creation for every day of the year!

Check back later this week for some tasty recipe ideas using quinoa, or just start substituting it for rice in other dishes, and get creative to find the ways you like it best!

Recipe: Cinnamon Nut Breakfast Quinoa

To start including quinoa in your diet, why not start off with quinoa to begin your day? This tasty and high-protein grain will give you a great boost of lasting energy to get through your morning and do the things you need to get done. When combined with healthy raw whole milk, fruit, and nuts, this is a healthy and delicious way to start the day off right!

Cinnamon Nut Breakfast Quinoa
(4 Servings)

Cooked red quinoa (Photo credit: Wikipedia)

Ingredients:
1 cup organic whole milk (preferably raw)
1 cup water
1/2 tsp cinnamon
1/3 cup chopped pecans, lightly roasted
4 tsp agave nectar, raw honey, or maple syrup
1 cup red quinoa, well-rinsed
2 cups fresh blackberries

Directions:

• In a medium saucepan, combine quinoa, water, and milk and bring to a boil over high heat.
• Reduce heat, cover, and simmer over medium heat for fifteen minutes, until most of the liquid is absorbed. 
• While the quinoa is cooking, roast the pecans in a dry skillet for three minutes on medium heat or in a toaster oven at 350 degrees F for about five or six minutes.
• Remove quinoa from heat and let stand covered for five minutes. 
• Stir in cinnamon and blackberries, then transfer to four bowls and top with roasted pecans. Drizzle one teaspoon of agave nectar, honey, or maple syrup over each serving.

The Benefits of Going Gluten-Free With Quinoa

We mentioned quinoa last week in one of our recipes, but realized that some people may not be familiar with quinoa. If you aren't, get ready to learn about a tasty and healthy addition to your diet - one that may be easier on your body than other types of grain - especially for those sensitive to gluten.

4 gluten sources. Top: High-gluten wheat flour. Right: European spelt. Bottom: Barley. Left: Rolled rye flakes. (Photo credit: Wikipedia)

Gluten is basically a protein 'glue' composite that is present in many grains, such as wheat. It's what gives dough elasticity. Why would anyone want to avoid this protein?  Because, for some, gluten causes health problems due to an intolerance. This is a situation that requires a change in diet.  At first glance, it may seem impossible to avoid gluten because it's so prevalent in almost everything we see on the grocery store shelves.  However, once you discover quinoa, you'll find a whole world of food to enjoy!

Is Quinoa Truly Gluten-Free?

Yes, quinoa is a gluten-free food. Because quinoa is a seed, not a grain, the structure of quinoa is totally different from that of grain. For people who are on a strict gluten-free diet, concerns about cross-contamination with airborne wheat or other grains containing gluten can be put to rest. This is due to the fact that most of the world's quinoa supply, which comes from the Ancient Harvest Company, is grown at an elevation of over 12,000 feet in Bolivia. Because of this high altitude, gluten-bearing grains cannot survive, meaning that cross-contamination with gluten grains does not occur. As you can see, it is easy to go gluten free using quinoa as a good source of nutrition. Let's examine a few other reasons why going gluten free can be simple using quinoa.

Protein

Quinoa is packed with protein, containing all 9 essential amino acids. It is also believed to be easier for the body to digest quinoa than most other plant-based proteins. Milk has a similar protein structure, which the body is designed to utilize. The intolerance that some people have for milk is actually caused by the difficulty breaking down the lactose in the milk, not the protein structures. Giving your body a bunch of fuel to run on throughout your day requires protein, and quinoa is a great way to go, and keep going.

Essential Fats And Vitamins

Quinoa is a good source of Omega 3 and Omega 6, the essential fatty acids our body and brain needs to function correctly. You'll also find quinoa to be a rich source of Vitamin E.  You'll recognize these healthy components in just about every age-reducing cream you see in the drugstore. Add to the list the all important antioxidants, folate, and B vitamins that you'll get and you have a healthy powerhouse in quinoa.  Eating gluten-free certainly doesn't mean you have to miss out on any nutrition, at least when you add quinoa to your diet.

Minerals

Quinoa is particularly high in manganese and is also a good source of magnesium. These two minerals combined helps support a healthy immune system and synthesize fatty acids and cholesterol. Quinoa also has increased levels of iron and copper which are basic necessities for healthy blood supply. You'll also find phosphorus, zinc, and even a little calcium thrown into the mix. Eating quinoa as a regular part of your gluten-free diet can certainly replace and boost your nutrition.

Recipe Idea: Quinoa-Crusted Scallop (Photo credit: ulterior epicure)

Lower Carbs

Gluten free diets usually come with their own challenges. One of those challenges is finding a way to reduce your intake of carbohydrates. This often leads to using rice more often.  However, a cup of cooked white rice has about 44 net grams of carbs (that's total carbs minus dietary fiber.)  A cup of cooked brown rice has about 41 net grams of carbs.  Compared to a cup of cooked quinoa at about 34 net grams of carbs, the choice to eat quinoa could make sense.  Now, eating quinoa doesn't save extreme amounts of carbs, but if you replace rice with quinoa in your favorite recipes routinely, over time you will be saving quite a bit.  If you are looking for ways to lower your carb intake while eating gluten-free, substituting quinoa for some of the rice you use is probably a wise decision.

There are so many reasons to go gluten-free with quinoa. Whether you are looking to increase your protein, healthy fats, or maintain a healthy blood supply, quinoa is the newest food to add to your diet. If your desire is to cut down the amount of carbohydrates you are taking in on your current gluten-free diet, then quinoa is your go-to food. Making the transition to a gluten-free diet is the easiest move in the world as long as you have quinoa on your plate.

And if you're not sure how to cook or use it, don't worry - we'll share plenty of yummy quinoa recipes on this blog!