What you need to know about the 'superfood' called Quinoa!

Have you heard of 'Quinoa'? Maybe you've seen it in a supermarket, or maybe you've heard it from a friend who's interested in healthy eating. What exactly is this little grain that's been the talk of the town in Sri Lanka these days? What are the benefits of eating it for our bodies? Let's talk about it simply, clearly, and exactly as if we were telling a friend.

What exactly is quinoa?

Quinoa is a seed from a plant that has a history of over 5,000 years, cultivated in the Andes Mountains of South America. Although we use it like a grain, it is actually a seed. Its nutritional value is so high that even NASA uses it as a nutritious food for astronauts on long journeys!

One of the biggest features of this is that, despite being a plant-based food, it is a 'complete protein' . Simply put, we need protein to build everything in our bodies, including muscles, bones, and skin. This protein is made up of small parts called 'amino acids' . There are 9 essential types of these, which our body cannot make and must be obtained from food. Most plant-based foods do not contain all 9 of these. But the specialty of quinoa is that it contains all 9 essential amino acids.

What are the health benefits of eating quinoa?

There are several health benefits of adding quinoa to our diet.

Helps protect against diseases

When many of the grains we eat (like bread) are refined, they lose much of their valuable fiber, iron, and vitamins. But quinoa is a food that acts like a whole grain without being refined. Research has found that adding these whole grains to your diet can help reduce your risk of diabetes, heart disease, and some cancers.

Good for the digestive system

Quinoa is rich in fiber . This fiber helps prevent and control conditions like constipation . It can also help reduce the risk of colon cancer. Another important thing is that eating foods that are high in fiber makes you feel full for a longer period of time. So, it helps control overeating and helps control body weight .

Good for heart health

We know that maintaining a healthy weight is very important for heart health. The fiber in quinoa helps control blood cholesterol and sugar levels . This reduces the risk of diabetes and heart disease. In addition, quinoa is also rich in antioxidants . These prevent damage to the cells in our body. So, a diet rich in antioxidants like this helps reduce the risk of heart disease.

Let's look at the nutrition contained in quinoa.

Quinoa is a good source of a number of valuable nutrients, including:

• Folate
• Iron
• Thiamine
• Copper
• Magnesium
• Manganese
• Phosphorus
• Potassium
• Zinc

Now, take a look at the approximate nutritional values ​​in half a cup (1/2 cup) of cooked quinoa.

Things to be careful about

Quinoa is becoming increasingly popular as a 'superfood' these days, and some food companies are using it in their marketing. Don't be fooled by things like 'quinoa chocolate bars' and 'quinoa cereal with added sugar'. Even though they may contain a little quinoa, they can be high in sugar . So, before buying any packaged quinoa product, read the nutrition facts label carefully.

How exactly do you prepare quinoa?

Quinoa can have a slightly bitter taste if not cooked properly. This is because of the natural coating called saponin that surrounds the seeds. Therefore, it is essential to wash it thoroughly before cooking. Quinoa flakes are made by grinding quinoa seeds. They can be made very quickly.

How to cook quinoa normally

This way, you can make about 3 cups of cooked quinoa.

1. Place 1 cup of uncooked quinoa in a fine-mesh strainer and rinse under running water for at least 30 seconds. This is very important to remove the bitter taste.

2. Put 2 cups of water and the washed quinoa in a pot and heat until boiling.

3. After the water boils, reduce the heat and cook for about 10-20 minutes until the water is completely absorbed.

4. Now remove from the heat, cover the pot, and let it steam for about 5 more minutes. Then, stir it a little with a fork so that the beans don't stick together and stay nice and smooth.

Let's make 'Quinoa Flakes' for breakfast

This is as easy as making instant oatmeal.

1. Put 1 cup of milk and 1 cup of water in a pot and heat until boiling.

2. Meanwhile, toast 1 cup of quinoa flakes in a dry pan until golden brown. This will reduce the bitter taste and add a sweet flavor.

3. Now add the fried quinoa flakes to the boiling milk/water mixture and stir well. Let it cook for a minute or two and then stir again.

4. You can add bananas, berries, nuts like cashews, or a little more milk to taste.

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