Quinoa has been a staple in the Andean diet for more than 6,000 years and it has quickly become a superfood after 2013 was declared the International Year of Quinoa.
What is Quinoa?
Quinoa is a seed and a pseudo-cereal, which means it’s a non-grassy plant that can be used in the same way as other cereals and grains.
It is closely related to beetroots, spinach and tumbleweeds. Quinoa has many nutritional benefits, but it is most known for its high protein content.Sprouting/Soaking
At the minimum, quinoa must be rinsed before cooking to remove the bitter saponin coating. Experts recommend sprouting or soaking quinoa to allow the seeds to germinate. This makes them easier to digest and helps you absorb additional vitamins and minerals, including vitamin C, vitamin B and carotene. Sprouting takes between 12-26 hours. It’s basically a set-it-and-forget-about-it process. For more information, check out this blog post about how to sprout quinoa.
Pros
On a nutritional level, quinoa has all the benefits of whole grains. Whole grains provide essential vitamins, minerals and fiber, which help regulate the digestive system and keep you full and satisfied.
Quinoa is also gluten-free, has iron, B-vitamins, calcium and vitamin E. Iron is responsible for carrying oxygen to blood cells and B-vitamins are known for boosting mood, improving memory and reducing the risk of heart disease. Calcium is necessary for bone health and strong teeth and has a role in blood clotting and regulating muscle contractions. And vitamin E is necessary for a strong immune system, healthy skin and eyes.
Quinoa also contains oleic acid and ALA, two fatty acids that keep the heart healthy. It has been shown that eating 2-3 servings of quinoa a day can reduce cardiovascular disease, type 2 diabetes, high blood pressure, colon cancer and obesity. Finally, it has more antioxidants than other common grains in a gluten-free diet.
Cons
Soaking quinoa may not be enough for some people who are highly sensitive to lectin, a type of protein. The harmful effects of lectin ranges from irritable bowels to a full autoimmune response. As long as you prepare the quinoa properly and don’t have a sensitivity to lectin, you should be fine when it comes to introducing quinoa into your diet.
The great thing about quinoa is it’s so versatile. You can add it to salads or substitute it for rice or really any way you would use a grain. We’ve also found some delicious and simple recipes that you can try below.
Cinammon-Scented Breakfast Quinoa
Quinoa Banana Chocolate Chip Breakfast Bake
Quickie Quinoa Salad
(Feature Photo via We Heart It)