What may be attractive to us exotic South American quinoa (also known as "quinoa")?
There is a reason why this kind of pseudo-cereal has become so popular among fans of a healthy diet that regulate the demand of international prices since 2006 has increased three times as much.
I will mention only three main reasons:
First, its unique nutritional properties, put quinoa in the category of super-foods;
Secondly, the extremely high ability to be absorbed by the body, comparable according to experts, breast milk;
Third, its culinary versatility, allowing the use of this cereal in a variety of combinations.
For the nutritional characteristics of quinoa can be a great alternative to rice, and it is at least twice as fast.Replacing her bulgur or couscous, you can get gluten-free versions of traditional middle Eastern dishes.
Why quinoa — a pseudo-cereal? Like amaranth and buckwheat (also pseudo-cereals), quinoa seeds are used in the same as that of cereals, in the form of groats and flour. For vegetarians quinoa is a real treasure, since, like soy, contains complete protein, that is, there is a full set of vital amino acids. Quinoa does not contain gluten.One Cup of cooked quinoa (222 calories) can provide the following set of nutrients based on the daily diet of 2,000 calories (days - daily intake)
- 8 grams of protein (a complete set of vital amino-acids)
- 4 g of fat
- 39 g of carbohydrates
- 5 g of fiber
- 6% days of vitamin E
- 13% of the days vitamin B1
- 12% of the days vitamin B2
- 11% of the days vitamin B6
- 19% days folate
- 15% days iron
- 30% days of magnesium
- 28% of days phosphorus
- 9% days potassium
- 13% days zinc
- 18% of the days of copper
- 58% days of manganese
- 7% days of Selena
Quinoa can replace rice in many dishes of different national cuisines. It can also be filled stuffed with vegetables and to cook with her hearty salads. Such fit and as a vegetarian lunch. If desired, you can add animal protein, and cereals for cooking use water, and broth.
3 cold dishes (salads)
It is important to remember that before preparing any dish of quinoa mandatory to remove harmful saponins should be thoroughly washed grits through a fine sieve under running water.Vitamin salad of quinoa in the East (with Kale and sesame seeds)
Yield 2 to 3 servings
Ingredients:For the filling:
- 2 tbsp olive oil
- 2 tbsp rice or Apple cider vinegar
- 2 tbsp orange juice
- 2 tbsp lemon juice
- 2 tsp of grated into a fine grater fresh ginger
- 1 tbsp honey
- 1 tbsp Dijon mustard –or optional and to taste
- sea salt and freshly ground black pepper — to taste
For the salad:
- 2 cups chopped thin strips of cabbage, Kale (Kale)
- 2 cups chopped Chinese cabbage (Napa cabbage)
- 2 medium carrots, grated in a grater
- 1 Cup cooked according to the instructions quinoa
- 4 tbsp finely chopped red onion
- 2 tsp sesame seeds
Preparation: In a pan fry the sesame seeds until light Golden brown.
In a bowl, prepare a dressing of vinegar, juice of orange and lemon, ginger and honey. Season with salt and pepper.
In a large bowl, mix all the remaining ingredients and sesame seeds. Mix thoroughly. Bring to taste with salt, pepper and mustard (if using). You can serve immediately.
Nutritional properties: in 1/3 of the recipe contains 286 calories, 12 g fat, 1 g vivid., 0 mg cholesterol, 93 mg sodium, 480 mg potassium, 41 g carbohydrates, 5 g fiber, 8 g protein, 24-percent of a days vitamin A, 12% of the days vitamin B6, 15% of the days of folate, 126% name of vitamin C, 7% days of vitamin C, 12% calcium, 16% of the days of copper, 24% iron days, 10% days of magnesium, 22% of the days of zinc.Dish of quinoa in the Mediterranean
Yield 4-6 servings
- 1 Cup (250) grams of quinoa
- water or broth for cooking
- 3 cups (or more) fresh spinach, not chopped
- 5 cut into strips and sun-dried tomatoes (sun-dried tomatoes) or 1/2 Cup fresh cherry tomatoes, sliced in half
- 125 g black olives
- 90 g salted low-fat cheese*
- 50 g pine nuts
- 25 g fresh Basil leaves, finely chopped
- 3 large cloves garlic, crushed
- * for a dairy-free diet, cheese can be successfully replaced with half a Cup of pre-cooked chickpeas and a quarter avocado, sliced
Thoroughly rinse quinoa in cold water under the tap.
Spread the rinsed groats in a large frying pan and with constant stirring dry without grease for about 10 minutes. Give her lightly browned.
Add water or broth according to cooking instructions on the package (usually at the rate of 2 cups liquid to 1 Cup grits).
Bring to a boil. Reduce the heat and cook until tender, when all the liquid is absorbed – about 10-12 minutes.
Still hot cooked grits mixed with chopped spinach and allow to cool completely.
In a large bowl combine the cooled grits and all remaining ingredients. Mix well and put into the refrigerator before serving.
Nutritional properties: ¼ recipe contains 390 cal., 19 g fat, 0 g saturation., 3 mg cholesterol, 442 mg sodium, 116 mg potassium, 41 g carbohydrates, 5 g fiber, 15 g protein, 51% of the days vitamin A 19% vitamin C days, 87% of the days vitamin B2, 13% of days calcium,32% of the days of iron and 10% magnesium days. 6% days zincGreen salad with quinoa and Mexican
Yield serves 4-6
- 1 Cup quinoa
- 2 cups sliced into strips lettuce leaves or spinach
- 2 cloves of garlic
- 3 tbsp juice of lime or lemon
- 1 tbsp olive oil
- 1 tsp ground cumin
- a few small flakes of hot red pepper, crumbled — optional (will give piquancy, but need caution. Better to crumble between your fingers. Not to "burn" may be useful to rubber gloves).
- ½ Tsp salt
- 200 g of cherry tomatoes, sliced in half
- 1 Cup cooked black beans, or any other
- ¼ Cup chopped red onion or 3 green onions
- ¼ Cup chopped green coriander
- 1 avocado, cut into wedges
Preparation: As always, double-thoroughly rinse quinoa in cold water. Drain through a fine sieve. Cook according to package instructions (usually at the rate of 2 cups liquid to 1 Cup grits). Let slightly cool .
Warm (but not hot) cooked cereal, put the chopped lettuce leaves.
Prepare the filling by mixing the juice of a lime (or lemon), olive oil, garlic, salt, ground cumin and chilli (if used).
In a large bowl combine quinoa and greens with beans, tomatoes, onion and cilantro. Mix thoroughly.
Add slices of avocado and gently combine. Serve immediately or let stand in the refrigerator.
Nutritional properties: ¼ recipe contains 336 cal., 12 g fat, 1 g vivid., 350 mg sodium 417 mg potassium, 50 g carbohydrates, 9 g fiber, 12 g protein, 38% vitamin A days, 38% of the days vitamin C, 11% days of folate, 34% DG iron, 89% of vitamin B2. Cook with love!
Author: Irina Blinkova-Baker
P. S. And remember, only by changing their consumption - together we change the world! ©