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Saturday, 16 June 2012

Quinoa

What is Quinoa


While quinoa is usually considered to be a whole grain, it is actually a seed, but can be prepared like whole grains such as rice or barley. (pronounced "KEEN-wa" or "KEE-noo-ah") is an amino acid-rich (high-protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked. Most commonly considered a grain, quinoa is actually a relative of leafy green vegetables like spinach and Swiss chard. It is a recently rediscovered ancient "grain" once considered "the gold of the Aztecs".
Cooked Quinoa





Health Benefits


1. High quality protein with the nine essential amino acids, the protein balance is similar to milk. At 16.2 to 20 percent protein, it has is more protein than rice (7.5 percent), millet (9.9 percent) or wheat (14 percent). Proteins are essential to the building and repair of the body’s tissues and to basic functions like growth, digestion and excretion. 

2. Gluten-free: Since it is not not related to wheat, or even a grain, it is gluten-free.

3. Smart Carb: It is a low cholesterol and complex carbohydrate with a low glycemic index, so it won’t spike your blood sugar.So it is every dieters dream

4. Bone Builder: For vegans, people with lactose intolerance or those who are simply looking for non-dairy sources of this vital mineral, quinoa is a flavorful source of plant-derived calcium. Calcium builds and maintains bones and teeth, helps regulate the contraction of the heart, and facilitates nerve and muscle function. One cup of cooked quinoa contains 30 milligrams of calcium. 


5. Internal Cleanser/Detoxifier: As a complex carbohydrate, quinoa acts an internal cleanser, easing the progress of food through the digestive tract. Used regularly in your diet, quinoa can help keep you free of constipation and bloating. Unlike more common grains such as wheat, quinoa is gluten-free and can be enjoyed by people with digestive disorders, like celiac disease. 


6. Brain Food: A cup of cooked quinoa offers 15 percent of the U.S. Recommended Daily Allowance of iron, which helps to deliver oxygen to the blood, boosting energy and brain power. Quinoa’s vitamin B content can help keep the mind sharp, maintain brain volume and stabilize mood. See below for more detailed nutritional facts

Medical disclaimer:
 
The information and reference guides in this website are intended solely for the general information for the reader. It is not to be used to diagnose health problems or for treatment purposes. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications.

Names In Other Languages for Quinoa (Arabic, Assamese, Bengali,Chinese, French, German, Gujarati,Hindi, Kannada, Malay, Malayalam, Oriya, Sinhala, Spanish, Tamil, Telugu, Turkish, Urdu)::


Nutritional value
NUTRITION INFORMATION
Amounts per 1 cup (185g)

Calorie Information
Amounts Per Selected Serving
%DV
Calories
222
(929 kJ)
11%
  From Carbohydrate
157
(657 kJ)
  From Fat
32.0
(134 kJ)
  From Protein
32.6
(136 kJ)
  From Alcohol
~
(0.0 kJ)

Carbohydrates
Amounts Per Selected Serving
%DV
Total Carbohydrate
39.4
g
13%
Dietary Fiber
5.2
g
21%
Starch
32.6
g
Sugars
~

Fats & Fatty Acids
Amounts Per Selected Serving
%DV
Total Fat
3.6
g
5%
Saturated Fat
~
~
Monounsaturated Fat
~
Polyunsaturated Fat
~
Total trans fatty acids
~
Total trans-monoenoic fatty acids
~
Total trans-polyenoic fatty acids
~
Total Omega-3 fatty acids
~
Total Omega-6 fatty acids
~
Protein & Amino Acids
Amounts Per Selected Serving
%DV
Protein
8.1
g
16%

Vitamins
Amounts Per Selected Serving
%DV
Vitamin A
9.3
IU
0%
Vitamin C
0.0
mg
0%
Vitamin D
~
~
Vitamin E (Alpha Tocopherol)
1.2
mg
6%
Vitamin K
~
~
Thiamin
0.2
mg
13%
Riboflavin
0.2
mg
12%
Niacin
0.8
mg
4%
Vitamin B6
0.2
mg
11%
Folate
77.7
mcg
19%
Vitamin B12
0.0
mcg
0%
Pantothenic Acid
~
~
Choline
~
Betaine
~

Minerals
Amounts Per Selected Serving
%DV
Calcium
31.5
mg
3%
Iron
2.8
mg
15%
Magnesium
118
mg
30%
Phosphorus
281
mg
28%
Potassium
318
mg
9%
Sodium
13.0
mg
1%
Zinc
2.0
mg
13%
Copper
0.4
mg
18%
Manganese
1.2
mg
58%
Selenium
5.2
mcg
7%
Fluoride
~

Sterols
Amounts Per Selected Serving
%DV
Cholesterol
0.0
mg
0%
Phytosterols
~

Other
Amounts Per Selected Serving
%DV
Alcohol
0.0
g
Water
132
g
Ash
1.4
g
Caffeine
~
Theobromine
~


Read More http://nutritiondata.self.com/facts/cereal-grains-and-pasta/10352/2#ixzz1xwpgZtvi


Quinoa Substitute

N/A

Where it can be used
Quinoa is easy to incorporate into a healthy, natural diet. It can be eaten raw, cooked or sprouted and mixes well with many other healthy foods. 

Quinoa can be used to make a tasty, nutritious hot cereal for breakfast. Cook according to package directions, substituting soy or skim milk for part of the water for added flavor and nutrition. Add chopped fruit, nuts and spices after cooking. If you want to use dried fruit, add it at the beginning of the cooking cycle so it rehydrates as the quinoa cooks. Quinoa flour can be substituted for part of the wheat flour in pancakes. For those with celiac disease, it can be combined with other gluten-free flours.

Quinoa is easy to incorporate into a healthy, natural diet. It can be eaten raw, cooked or sprouted and mixes well with many other healthy foods. Quinoa is very versatile and cooks quickly. The quinoa seed is close in size to rice and absorbs liquids similarly, making it easy to substitute into many rice dishes and as an ingredient in veggie burgers. You can buy several types of quinoa pasta, as well. Cold cooked quinoa can be sprinkled on tossed salads or used with cold beans and other vegetables in bean salads. Essentially, the only limit to uses of quinoa for main and side dishes is your imagination and taste preferences.

People with celiac disease may wish to combine quinoa with other gluten-free flours, such as rice or tapioca flour, as a replacement for wheat flour. For best results, use 5 to 10 percent quinoa flour in the blend. Experiment, starting with small amounts of quinoa flour, to find the amount that works best for you.

Other Uses

Leaves of the quinoa plant can be eaten as a cooked green vegetable.

How to Store

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