Best Health Benefits of Quinoa- 5 Easy To Make American Quinoa Recipes

Diet
With regards to proteins, the foods that come to mind are meats, fish, eggs, dairy like milk, cheese and chicken, which all are animal dependent. Because of this , that people are often doubter about vegetarian diets such as the all-vegetable GM diet and doubt whether it can correctly sustain the body for its proper functioning. It is here that this strength grain- Quinoa comes in to play. It is one of the ancient grains like amaranth and barley which have remained almost unchanged for centuries. Although its advantages were neglected for long, but it is building a comeback in the current American diet since it is a complete supply of plant based necessary protein, a highly refreshing food packed with wellness benefiting nutrients like fibers, essential proteins, iron, lysine, magnesium mineral, Riboflavin (B2) and manganese.Health benifits

Ancient grains

Healthy Facts of Quinoa:

Ancient grains is one of the most foods rich in protein containing all the nine important amino acids. It is usually high in fiber that can help with digestion and decreases high blood pressure and cholesterol. It is packed with minerals like iron, magnesium, manganese, and vitamins like lysine and Riboflavin (B2) that helps in improvising metabolic process. Let us take a look at the health facts of ancient grains.

100 grams of Quinoa contains:

  • Vitamin C- 1 gram
  • Calcium- 66 milligrams
  • Fat- 4.86 grams
  • Thiamine- 0.24 grams
  • Riboflavin-0.23 grams
  • Niacin- 1.40 grams
  • 372 calories
  • Proteins-11.49 grams
  • Carbohydrates-71.2 grams
  • Iron- 8.5 milligrams

Past of Origin of Quinoa

Ancient grains was first locally harvested by the Incas of South America almost 5000 years ago. It is a powerful grain that was referred to as “the gold of the Incas” and consumed by Inca warriors for strength, stamina and body building. Although there are hundreds of varieties of Ancient grains, but the most widely used are the white, red and black ones. Although it is called a grain, but it is not a real member of the grass family, it is a chenopod and more closely associated with species like spinach and beet root.

Ancient grains in Andes

The Ten Best Health Benefiting Aspects of Quinoa:

The spectacular health advantages of Quinoa are over and above measure and it is an all-round grain that not only helps reduce the risk of most popular diseases heart attack, diabetes, high blood pressure and cancer but additionally promotes weight reduction and maintenance of a fit and healthy body.

Safeguards Against Cardiovascular Diseases:

Our prime soluble fiber content of Quinoa works well for reducing cholesterol and back plate formation in the blood vessels thereby protecting the heart from different risks like blockage and stroke. The soluble fabric react with the bile acids and lower the level of dangerous LDL cholesterol while departing healthy HDL cholesterol levels undamaged. It also contains a specific amount involving heart healthy omega3 fatty acids which enables in proper operating of the cardiovascular system.

Females Heart Attack

Regulates High Blood Pressure:

Probably the most common reasons for high blood pressure is unbalanced sodium level in bloodstream. The high levels of potassium and magnesium present in quinoa helps in balancing the sodium content in blood thereby controlling blood pressure. Additionally, magnesium also acts as a vasodilator that helps in relaxing and proper functioning of the blood vessels that keeps blood pressure under control.

high blood pressure

 

Regulates Diabetes:

Fiber and protein are the two key vitamins and minerals essential in managing diabetes and quinoa is a rare seed that is rich in both. Almost 60% of the quinoa seed consists of the germ which is a great source of protein and works wonders in managing blood sugar levels. It is also a rich source of soluble fibers that slows down the process of carbo breakdown to glucose and provides increased satiety than conventional food grains, thereby controlling obesity and extra weight, that is directly related to diabetes. The anti-inflammatory agents like phenolic acids (hydroxy cinnamic and hydroxy benzoic acids) and vitamin e antioxidant compounds like gamma-tocopherol regulates inflammation that is just one more factor associated with Being overweight.

diabetes problems

Shields Against Colon Cancer:

Research indicates that a diet full of soluble and insoluble fibers helps in lowering the risk of colon and cancers of the breast to a great extent. Ancient grains being a great supply of fiber acts as a powerful cancer protective food. The fibers in the seeds absorb water and add bulk to the stool and help in its movement through the GI tract, therefore keeping the colon thoroughly clean, healthy and free from potential toxins and cancer causing agents. In addition, it also reduces the growth of parasites in the colon.

cancer of the colon

 

Battles Obesity and Supports Weight Loss:

For all those looking to get rid of the extra pounds and staying in shape, quinoa is a power-packed, fat free grain that may help you reach your quality of life target with ease. With simply 172 calories per 1/4th cup and packed with fibers, proteins and complex carbohydrates, it is the most dependable bet to a long term healthy body. The materials in quinoa assimilates water and keeps you larger for longer and reduces cravings thereby controlling hunger and brainless eating that is also a major cause of weight gain.

weight problems

Helps with Digestion:

The top level of soluble and insoluble fibers obtained in quinoa works well for proper digestion and also relieves problems of constipation, hemorrhoids and irritable bowel. It keeps this enzymatic tract clear and healthy and flushes out traces of poisons and waste elements thereby advertising optimum digestion and steady bowel movement.

digestive function

Eliminates Migraine:

One more health advantage of quinoa is that it works well for fighting headaches. Being rich in vitamin antioxidants and riboflavin (vitamin B2), it helps relax and expand the bloodstream in the brain and enhance energy metabolic process with in brain and muscle cells thereby reducing the frequency of migraine attacks.

Throbbing headache

Advances Muscle and Bone Development:

Proteins are the key nutritional in cell advancement and muscle building and most of us depend on animal proteins as a quick and easy necessary protein source. But what about the vegans and vegetarians? This is where the function of quinoa comes in to play. It is the richest source of plant protein that promotes muscle and bone growth and also helps in restoring the wear and tear of muscular tissues. Being rich in iron and the mineral magnesium, it also helps in growing energy levels and regulating muscle tone. No doubt it was the staple food of the Inca warriors.

muscle tissue spasm

Helps in avoiding Gallstones:

Ancient grains works miracles in preventing gall stone formation mainly because of the high level of dissolvable and insoluble fibers present in the seeds. The soluble fibers control bile secretion while the insoluble fibers avoid the collection of bile in the liver organ. It also helps in cutting excessive triglyceride development in blood and this is a major cause of gall gemstone formation.

Gall stones

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Helps prevent Aging and Wrinkles:

Final but not the least; quinoa is also a wonderful food for younger and younger shopping skin. Collagen is the design protein which gives shape to the skin cells and amino acid lysine is one of the key healthy proteins that help in building collagen and muscle tissues. Our body is capable of producing collagen by itself, but in certain cases the production is lower than usual which leads to loss of elasticity, facial lines and saggy shopping skin. Quinoa is a great source of lysine that helps to maintain supple and vibrant skin and slows down the onset of aging.

skin color1

5 Simple to Make and Tasty American Quinoa Recipes:

If you are are familiar with medical gaining aspects of this wonder seed, let’s have a look in to some easy to make and healthy recipes with quinoa you could easily integrate into your diet and the smartest thing is- it won’t take up much of your time.

1. Southern American Quinoa Salad:

This is a common South United states salad dish that has a wonderful tangy taste of tomatoes and avocados and is filled with the goodness of quinoa that is easy to make and one you can resolve in a jiffy.

quinoa salad

Ingredients:

  • Cilantro- 1/4th Cup Chopped
  • Garlic- 1/2 Tea Spoon Minced
  • Corn- 1/2 Cup
  • Red Chilies- 2 Chopped
  • Salt- To taste
  • Black Pepper- 1/4th Tablespoon
  • Lemon Juice- 4 Tablespoons
  • Olive Oil- 4 Tablespoons
  • Avocado- 1 Diced
  • Quinoa- 2 Cups
  • Water- 4 Cups
  • Onion- 1 Cup Chopped
  • Tomatoes- 1 Cup Chopped

Directions:

Steam the quinoa in drinking water till it turns gentle and fluffy, strain and keep apart. Transfer the quinoa in to a large mixing bowl and add salt, black pepper, fresh lemon juice and olive oil. Mix well with a fork. Now include the onions, tomato vegetables, cilantro, garlic, corn and grape and mix. Spread the chopped chilies from above and your spicy hot quinoa salad is getting ready to enjoy.

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2. Lemon Quinoa:

This is an very simple and easy to create quinoa recipe which is absolutely free of oil and makes use of really less spices. Enjoy it as a salad, side dish with poultry or alone.

lemon quinoa

Ingredients:

  • Celery- 2 Stalks Chopped
  • Onion- 1 Chopped
  • Fresh Parsley- 2 Tablespoons Chopped
  • Cumin Powder- 1 Teaspoon
  • Red Chili Pepper- 1/2 Tablespoon
  • Salt- To Taste
  • Quinoa- 1 Cup
  • Water- 2 Cups
  • Pine Nuts- 1/4th Cup
  • Lemon Juice- 1/4th Cup

Directions:

Bread toasted the pine nuts for 5 moments and keep aside. Steam the quinoa in a pot and add sea salt to it. Let the drinking water dry completely; eliminate from relationship and allow it to cool. Transfer the quinoa in a large mixing dish and add the pine nuts, oatmeal, onion, pepper, cumin natural powder and parsley, sprinkle the lemon juice previously mentioned and mix properly, season with salt and black pepper powder snow as required.

3. Quinoa with Fresh vegetables:

This is an particularly healthy recipe which combines the goodness of fresh leafy green vegetables with the health benefiting aspects of quinoa in to one yummy dish that you will want to eat.

quinoa with vegetables

Ingredients:

  • Garlic- 1/2 Teaspoon Minced
  • Kosher Salt
  • Black Pepper-1 Teaspoon
  • Parmesan Cheese- 4 Tablespoons Grated
  • Quinoa- 1 Cup
  • Olive Oil- 4 Tablespoons
  • Sweet Potatoes- 1 Peeled and cut in to small cubes
  • Button Mushrooms- 1/2 Cup Chopped
  • Kale- 1 Bunch roughly chopped

Directions:

In a gravy pan add 2 cups of normal water add the quinoa and produce to boil, let the water be absorbed completely and remove from flame. Heat oil in a pot and sauté the yams and mushrooms for 5 minutes, add the garlic and cook for another minute, add the kale, salt, spice up and cook all the veggies till they turn tender. Distribute the quinoa on a dish, add the vegetables over it and spread Parmesan from top.

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4. Quinoa with Poultry:

This is an simple and fast recipe that is open to innovations as you can incorperate your favorite vegetables and nuts in an effort to give a good edge. The sumptuous taste of the chicken together with the fresh crunchy fresh vegetables it sure to be loved among the complete family.

chicken quinoa

Ingredients:

  • Garlic- 2 Teaspoon Minced
  • Boneless Chicken Breasts- 2 Sliced in to Strips
  • Mushrooms- 1/4th Cup Chopped
  • Celery- 2 Stalks Chopped
  • Zucchini-1 Diced
  • Tomato- 1 Chopped
  • Fresh Parsley- 2 Tablespoons Chopped
  • Lemon Juice- 1 Tablespoon
  • Salt- To Taste
  • Black Pepper- 1 Teaspoon
  • Quinoa- 1 Cup
  • Chicken Broth- 2 Cups
  • Olive Oil- 4 Tablespoon
  • Onion- 1 Chopped

Directions:

In a soup pot boil the chicken soup and add quinoa to it, let it cook until the broth is absorbed and quinoa turns comfortable and gentle. Remove from relationship and keep apart. In a pan add Two tablespoons of olive oil add the garlic, onions and chicken strips and sauté for 8 moments and keep aside. Now add rest of the oil and sauté the vegetables- celery, zucchini, tomatoes and mushrooms till they turn tender, return the poultry strips and cook with the vegetables, add salt, lemon juice and pepper and cook for another 2-3 minutes. Serve within the quinoa, sprinkle chopped parsley previously mentioned.

5. Quinoa with Shrimps:

Benefit from the delicious taste of fish and shellfish with this healthy quinoa formula that is prepared from a mixture of fresh and colorful veggies and shrimps.

quinoa with shrimps

Ingredients:

  • Garlic- 2 Teaspoon minced
  • Ginger- 1 Teaspoon Minced
  • Onion-1 Chopped
  • Red Bell Pepper- 1 Diced
  • Button Mushrooms- 1/2 Cup Chopped
  • Lemon Juice- 1 Tablespoon
  • Salt- To Taste
  • Black Pepper- 1 Teaspoon
  • Quinoa- 1 Cup
  • Medium Sized Shrimps- 1 Pound Peeled and Deveined
  • Chicken Broth- 1 Cup
  • Olive Oil- 2 Tablespoons

Directions:

Steam the chicken soup in a pot and add quinoa to it, cook until all the liquid is absorbed and quinoa becomes soft and comfortable, remove from relationship and set aside. Heat organic olive oil in a saucepan and add garlic, onions, bell pepper and seafood and sauté for 5 minutes, today add the shrimps, sprinkle some salt and black pepper and fry till the shrimps turn pink, now add the lemon juice and quinoa and cook the entire mixture for a minute and serve hot.

Enjoy these very simple yet mouth watering recipes and bask in the awesome goodness of quinoa and don’t forget to talk about your quinoa recipes with us.

 

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