Rice and beans are considered as a complete protein because when they are eaten together they can deliver all 9 essential amino acids. Most of the grains lack lysine and isoleucine, and in order to become complete they need to be eaten with a legume.
Quinoa is a seed which is low-fat, high-fiber, super high-protein, low-glycemic index, full of vitamins and minerals and it has been a staple in South America for 4000 years.
Quinoa is a highly nutritious vegetable seed. It is related to beets and spinach and delivers a protein with all 9 essential amino acids which is very rare.
Quinoa is much higher in fat than wheat and other grasses. It has a significant amount of oleic acid, which is a heart-healthy monounsaturated fat found in olive oil and has some alpha-linolenic acid (ALA), a heart-healthy omega 3 fatty acid. These good fats do not become oxidized from cooking, something that happens with most other fats.
And researches believe that this is because quinoa has high levels of antioxidants. It is high in the alpha, beta and gamma forms of vitamin E, polyphenols and flavonoids.
The biggest reason for its fame despite the high-protein grain alternative is its effect on blood sugar. It exerts little blood sugar stress on the body because it is a low-glycemic food, but the high fiber content helps in slowing the absorption of the other sugars from the digestive tract into the bloodstream. It has a very high magnesium content that supports healthy blood sugar and healthy blood pressure levels.
Quinoa must be considered as a staple in the diet this fall and winter because it is a natural antioxidant, anti-inflammation food full of vitamins, minerals, heart-healthy fats and a vegetarian “complete protein”
QUINOA COOKING INSTRUCTIONS
- Wash away the skin of the quinoa seed as it is a bit bitter and use a fine strainer.
- Add 1 cup of quinoa to 2 cups of water and bring to a boil.
- Cover it, lower the heat, and simmer for 15 minutes.
- Strain the cooked quinoa again through the fine strainer ( you should know that quinoa holds a lot of water).
- The strained quinoa need to be returned to a warm pot and let it stay without heat for 15 minutes more. This will give you a fluffy and light quinoa, rather than wet and clumpy.
Source: Healthy Living House