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Health Benefits of Quinoa and How to Cook

By Diane Hanson

Have you ever toyed with the idea of going vegetarian or cutting down your consumption of meat for health reasons, or maybe to help the environment? Well, I have and to be very honest, I was a little hesitant at first.

My only concern was whether will I be getting enough protein on a vegetarian diet. After all, protein is the building block of life and they are necessary for tissue growth and repair.

Beans and legumes, nuts as well as tofu were on my mind but beans give me gas, I’ve a nut allergy and I don’t quite fancy soft tofu. I prefer food with a bit of bite, if you know what I mean. So, that leaves me with very limited options.... until I discovered quinoa.

Contrary to what most people think, quinoa isn’t really a grain. Quinoa is actually the dried fruit of the herb family Chenopodium but it looks very much like a grain. Interestingly, it’s the ONLY grain-like food that offers a complete protein. One 3 ounce serving gives you 12 grams of protein, and let me say that again, complete protein – the amino acids essential for the blocking of proteins used by humans.

The health benefits of quinoa are amazing. Quinoa is a good source of lysine, dietary fiber (soluble and non-soluble fiber) and teeming with a variety of vitamins and minerals, especially manganese, magnesium, iron, copper, and phosphorus.

Quinoa is gluten-free, and easy on your digestive system. In addition, it has a very low glycemic index, meaning that it won’t cause your blood sugar levels to spike, so you feel fuller longer.

What I like about quinoa is that it’s super quick to cook and very simple to prepare. If you can cook rice, you’ll have no problems with quinoa. You can find box quinoa in the same aisles as your past and other dried grains, and they’re usually pre-rinsed.

How to Cook Quinoa?

To cook quinoa, you need 2 cups of water to 1 cup of quinoa.

In a saucepan, bring everything to a strong boil, cover with a lid and then let simmer for about 12 to 15 minutes.

When they look translucent and the germ of the seed makes a white ring around the outside of the grain, it’s done.

Like pasta, quinoa should be served al dente, and they make a great substitution for rice, pasta, and couscous.

There are so many ideas to enjoy quinoa,s delicate nutty flavor. You can add to salads, soups, vegetable dishes, or pilaf.

You might like this healthy breakfast idea – just combine cooked quinoa and oatmeal with milk, add a few apple slices, a bit of salt and cinnamon to taste, and toss in a handful of raisins – delicious!

Hey, don’t just take my word for it.... you really gotta try quinoa yourself, and you’ll be glad you did!

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