Get Keen On Quinoa For Health And Weight Loss

Originally from the heart of South America, quinoa is not a grain; it is a seed. If sprouted and grown, quinoa would resemble plants in the spinach family – dark leafy greens. This ancient food has tons of health benefits that have been passed down from generation to generation; like a plant family heirloom of delicious nutrition.

Quinoa is rich in protein, vitamins, and minerals, which leaves you feeling satisfied, not deprived, making it the perfect diet food. The reason is due to the nutrient dense package. Picture a nutrition powerhouse packed into a tiny seed. Because of this, quinoa is becoming popular as a grain alternative and weight loss food. Let's take a look at why quinoa seems to have been specifically designed for people who want to eat healthier and simpler at the same time.

Nutrition

Just like spinach, quinoa seeds are rich in all the essential amino acids, making it a complex protein. You'll also find quinoa to be a good source of magnesium and calcium. Quinoa is also high in iron and vitamin B 12 which are essential for energy production and weight loss. The family of B vitamins control your body's ability to synthesize nutrients efficiently, meaning if you lack vitamin B you will actually work against your body's own natural weight loss mechanisms.

Satisfying

If you have ever tried to lose weight conventionally, you quickly understand how empty you feel most of the day. This feeling of never being satisfied is one of the biggest hurdles to overcome when you are trying to lose weight. If you know what I am talking about, then quinoa just may be the answer to your dilemma. Protein and dietary fiber are known to help the body feel full and satisfied. Quinoa is rich in both, helping the dieter feel full while still maintaining weight loss goals.

Low Glycemic Index Value

Quinoa is low on the glycemic index which means quinoa doesn't cause a sharp jump in blood sugar. Your blood sugar levels control cravings. What does that mean? It means that when you eat a food high on the glycemic index, your blood sugars are elevated quickly, and then crash. Then your body sends messages to your brain to eat more sugar and carbohydrates to bring your blood sugar back up again. Eating foods on the low glycemic index (slow and steady blood sugar) means instead of craving bread and candy, you can go about your day eating normally. Again, slow and steady blood sugar levels are important for so many reasons. And quinoa fits the bill.

Low Calorie

Quinoa is also low in calories. One serving of cooked quinoa contains about 170 calories, which may seem like a lot, but one serving of quinoa is also an impressive amount of food. You could eat three servings of quinoa and still have fewer calories than one serving of pasta. This is a great thing if you are on a diet because you don't have to worry about over-eating your quinoa and blowing your entire day's worth of calories on one meal.

If you have not tried quinoa yet, and are trying to stick with your weight loss goals, then this may be the perfect food to add to your diet. Because of the high amounts of protein and fiber, as well as the low glycemic index and low calories, you will feel full while reaching your healthy weight loss goals.

For various recipes using quinoa visit http://angies-recipes.blogspot.com/

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Learn The Three Quinoa Varieties – Gold, Red, and Black

There may be over 100 varieties of quinoa, but the three main types of quinoa sold commercially are what we need to learn about here. Each has its own characteristics that makes it completely unique from the others. Let's take a bite out of each of these different varieties and see where it takes us.

Gold

The gold, or cream colored quinoa, is generally the most common variety. Not only can you find it abundantly in the stores, but it also has the most “typical” taste. As it is the most common type of quinoa, the other forms of quinoa are compared using this point of reference. One of the most familiar aspects of the gold quinoa is that it tends to keep its cream color and is a bit fluffier, lighter, and creamier than the other varieties. It has a texture that mixes well with many foods and is easily incorporated into baked goods.

Gold quinoa is used hot in main dishes and side dishes, and cold in salad. Because of its tender, light texture, gold quinoa is a favorite as a breakfast cereal as it easily mixes well with milk for a hot oatmeal substitute. Think about how you often see rice or couscous used in dishes and gold quinoa can be used in much the same way.

Red

Red quinoa has a slightly crunchier texture than the gold quinoa and has a bit sharper, or even some would say a bitter taste. There is a nutritional difference between varieties as the red quinoa is found to be higher in protein and calories with three grams more fiber per serving than its golden counterpart. Besides the nutritional differences, there is a big “wow” factor in red quinoa, with the color and the texture.

Not only does the flavor stand out, but the color becomes a feast of the eyes. Pairing red quinoa with fresh fruit and vibrant vegetables is a great way to make your dish stand out from the crowd. Because of the slightly increased bitter taste, red quinoa goes well with foods like butternut squash and avocado. Even some cheeses, especially those with a soft texture, pair well because the snappy red quinoa compliments the rich creamy cheese so well. Because of the texture, red quinoa can often be used as a substitute for ground or finely chopped nuts, such as to top a salad.

Black

Black quinoa, while still one of the more rare commercial forms of quinoa, is still not entirely unknown. The reason you do not find black quinoa on the shelves very often is that it is only grown in difficult climates and cannot be produced in large quantities. The black color is not only rare, but has an exotic appeal. Black quinoa leans toward a subtly sweet flavor and has a crispier texture, similar to the red quinoa, but even more so.

The exotic look and firm texture of black quinoa does great standing up against citrus and other fruits. Consider an Asian pear salad with black quinoa; the black and white coloring alone is intriguing, but the flavors are just as amazing. Black quinoa often comes out of harsh environments, it is a sturdy variety. You can hardly over cook it. It won't disappear into mush and it stands up to long baking times. It's a less fluffy variety and maintains its crisp, grainy, almost nutty texture in any dish. Black quinoa almost demands a dish with many layers of flavor and textures.

No matter what kind of quinoa you decide to eat, your family will be getting a wide range of vitamins and minerals as well as a great complete protein. So pick up a bag and give a new recipe a whirl. You might just discover a new family favorite!

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Recipe: Healthy Vegetable Quinoa

1/2 tsp salt

1/4 tsp red pepper

1/4 tsp black pepper

1 cup quinoa

2 cloves minced garlic

1/2 tsp thyme, dried and crushed

1/4 tsp marjoram, dried and crushed

2 medium sliced sweet potatoes

1 peeled eggplant, cut in 1/2-inch cubes

1 medium-size tomato, wedged

1 sliced green bell pepper

1 sweet onion (small), wedged

2 cups low-sodium chicken broth or water

Non-stick cooking spray

Preheat oven to 450°F.

Line large jelly-roll pan with foil and coat with cooking spray.

Arrange eggplant, tomato, bell pepper, potatoes, and onion on the pan and coat vegetables lightly with more cooking spray.

Sprinkle black pepper, ground red pepper, and salt over vegetables and toss to coat.

Bake for 20 to 30 minutes or until vegetables are just tender and browned.

In the meantime, place quinoa in a strainer and rinse well.

Coat a medium saucepan with cooking spray, then cook garlic, marjoram, and thyme for 1 to 2 minutes, stirring as you go.

Add quinoa and cook for an additional 2 to 3 minutes, stirring occasionally.

Add water or broth and bring to a boil over high heat, then reduce to low heat.

Cover and simmer until water is absorbed, about 15 to 20 minutes.

Quinoa will become somewhat translucent when done.

Gently mix quinoa and vegetables in a large bowl and serve immediately.

Serves 6.

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