Looking for a high-protein, big-on-nutrition super food that allows you to get creative in the kitchen? Cook up some creamy quinoa. This nutty-tasting, slightly crunchy, grain-like food was a favorite of the Incas, and it has been gaining popularity in the United States during the past 10 to 15 years.
It packs a powerful protein punch and is a versatile substitute for pasta and rice dishes. And with its fiber content and phytochemicals, it’s a formidable ally in the fight against cancer, heart disease, and diabetes.
1. Unique treat
Quinoa, pronounced “KEEN-wah,” is fairly new to the United States, but has been cultivated and enjoyed in the Andes Mountains in Peru, Chile, and Bolivia for more than 5,000 years. Native Indians there considered it a sacred staple and called it the “mother seed.”
While it has grain-like qualities and is often referred to and used as a grain, quinoa is actually a fruit of a plant related to beets, spinach, and Swiss chard. Quinoa is sold in health-food stores and is becoming more widely available in grocery stores, says the American Dietetic Association.
2. Protein wonder
Quinoa is richer in nutrients than many grains, and is a protein powerhouse. The protein contained in quinoa is a complete protein, which means it has all nine essential amino acids including lysine, critical for tissue repair and growth, says whfoods.com.
People who eat at least three servings of whole grains a day (including quinoa) have a decreased risk of cancer, diabetes, and heart disease, and they more easily maintain a healthy weight, reports the American Institute for Cancer Research. Quinoa contains saponins, phytochemicals that may fight a variety of chronic diseases, including cancer, the AICR says.
3. Versatility queen
With its mild, nutty flavor and couscous-like texture, quinoa can stand as a substitute in many dishes calling for pasta, rice, or other grains. It works as a fluffy side dish and with stews and soups, and with its bland taste, serves well as a base dish. Be sure to rinse quinoa with water before cooking to eliminate its bitter-tasting, natural, protective coating.
When it comes to nutrients, quinoa tops some of the base dishes it stands in for. It is a good source of fiber (quinoa has 5 grams per cup vs. 3.5 grams in one cup of brown rice); folate; and essential minerals magnesium, iron, copper, and phosphorous. Plus, it’s low in cholesterol and sodium.
For a filling, satisfying, vitamin C-rich dish, try making the American Institute for Cancer Research’s recipe for Quinoa-Stuffed Red Peppers.
4. Fat fighter
Quinoa is considered a resistant-starch food and a weapon in the battle of the bulge. The concept of resistant-starch foods is getting a lot of attention lately with the publication of “The Carb Lovers Diet,” “The Skinny Carbs Diet,” and recent research from the University of Colorado Health Sciences Center for Human Nutrition. Resistant starch, a type of carbohydrate that resists digestion in the small intestine, gives you a feeling of fullness, raises metabolism, and controls blood sugar and cravings, Frances Largeman-Roth, R.D., co-author of of “The Carb Lovers Diet,” tells WebMD.com.
Most of the recommended resistant-starch foods are unprocessed, natural foods, many of which are high in fiber and part of a healthy diet anyway. In addition to quinoa, beans, brown rice, and whole-grain pasta are considered resistant-starch foods.
5. Friend of vegans
Vegetarians and vegans in search of protein sources have an excellent choice in quinoa, which has more protein than other grains. And people with celiac disease, who cannot tolerate the grain protein gluten, can enjoy gluten-free foods made with quinoa, which also is ground into flour and made into pasta, says the American Dietetic Association.
Consider these serving suggestions from whfoods.com:
• Add nuts and fruit to cooked quinoa and serve for breakfast.
• For wheat-free tabouli, substitute quinoa for bulgar wheat.
• Mix pinto beans, scallions, coriander, and pumpkin seeds with chilled, cooked quinoa for a lively, spicy salad.
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