Quinoa is one of the most present foods in my daily life and I always make a good amount on my \”super cooking day\”, where I prepare almost all my meals for the week in one day. Perfect for giving that protein \”up\” to any mix, leaving simple preparations like vegetables and salads, much more attractive and nutritious! See her mixed in my salad bowl:
Quinoa is a pseudo cereal, super simple to make, extremely versatile (it goes well for both sweet and savory preparations) and is usually well tolerated for most people. Naturally gluten free, quinoa can be found in three different colors: white, red and black. In addition to the grain, you can also find it in the form of flakes or flour.
how to use | ideas
- salads | Include a few tablespoons of cooked quinoa in your salad bowl and mix well! A special sauce makes all the difference too (extra virgin olive oil, balsamic vinegar, honey, mustard….)
- lunch and dinner |Vegetable stuffing: With quinoa already cooked, fill vegetables without the pulp, such as zucchini, tomato or peppers. Put it in the oven again and season according to your taste buds!
- Breakfast | Yogurts and milk: cook it only in water or include cinnamon powder. Once cooked, just include a few spoons with yogurt, milks and chopped fruits (I love making this bowl for breakfast)
Apart from soy, quinoa has the highest protein content when compared to other cereals or legumes, such as beans, corn, wheat, barley or rice! In addition, it also has the lowest carbohydrate content among all these cereals (lose only for soy). An option for celiacs or those who avoid gluten consumption.
nutritional value (1 cup cooked)
Proteins: 8g
Carbohydrates: 39g // Fiber: 5g
Total Fats: 4g // Trans: 0g
important source of vit. of the B complex, omega 3 and 6 fatty acids, iron and calcium.
how to cook
Basic | 2 glasses of water for every 1 cup of raw and dried quinoa. Cook for approximately 20 minutes and add the seasonings to your preference. Consider that 1 cup of raw quinoa will yield 3 cups of cooked quinoa.
where find
Supermarkets, health food stores and cereal zone.
quinoa
Quinoa is a pseudo-grain, naturally gluten-free, and with three varieties of colors: white, red, and black. When compared with other grains or vegetables like corn, wheat, rice, barley, or beans, quinoa has the highest concentration of proteins and the lowest amount of carbs (Only Loses for Soybeans).
I love how simple it is to make healthy and tasty meals using quinoa, especially because it is suitable for both sweet and savory recipes. Super easy to throw with almost every ingredient that you might have in your pantry, making simple salads or mixed veggies way more attractive and delicious. Besides its versatility, quinoa can give you some extra protein and friendly carbs into your reccipes, without requesting a lot of time to prepare it.
how to use it
- Salad Topper. A good way to add protein and extra nutrients into your salad.
- Quinoa Stuffed Veggies (Tomato, Zucchini, Peppers). add cooked quinoa inside your veggies (Scoop out the pulp of the veggie first) and bake them with your favorite seasons.
- Simple Side Dishes.
- breakfast. Cook Quinoa Only with Water (You Can add Cinnamon, Works Perfect Too). When cooked, you can add some tbs into your yogurt or milk with some fresh fruits as well.
how to cook
1 Cup of Dried and Raw Quinoa: 2 Cups of Water. Boiled for 15 to 20 minutes.
* Cooking 1 Cup of Dried Quinoa Yields Around 3 Cups of Cooked Quinoa.
main nutrition facts
Protein: 8g
Carbs: 39g // Fiber: 5G
TOTAL FAT: 4G // TRANS 0G
Important Source of B complex vitamins, Omega 3 and 6, Iron, and Calcium.
where to find
Grocery Stores, Farmers Markets, Health Stores, and Online Stores.
Portuguese version? Click here!