![]() The results obtained for the polyphenols were 131.8 ± 10.3 mg 100 g −1 and 62.07 ± 5.1 mg 100 g −1 for flavonoids, and the main compounds were gallic acid, kaempferol and catechin. For every test, dried and powdered quinoa leaves were used, and the following parameters were determined: total polyphenols, total flavonoids, proteins, carbohydrates, reducing sugars, water content, ash content, and raw fiber, and the flavonoids were determined by HPLC. The objective of this work was to determine the nutritional value of quinoa leaves. The FAO considers quinoa to be the “perfect food”, and it is not only used in common diets, but it is also suitable for the unique diets of those that are vegetarian or high-performance athletes as well as those with celiac disease and diabetes. Quinoa leaves can be consumed raw when they are ripe or steam cooked they retain most of their vitamins and minerals. The consumption of vegetables generates a satiety sensation and favors the reduction of total calories consumed. Most vegetables are considered valuable sources of micronutrients, such as mineral, vitamins, carbohydrates and dietetic fiber however, because they are poor in proteins, they are considered to have no energetic value. They are traditionally consumed in America and are considered nutritive vegetables. Thank you for subscribing to my Youtube channel and visiting my Amazon Store.Chenopodium quinoa is an herbaceous plant that possesses green polymorphic leaves. Plain quinoa recipeįollowing is my “recipe”. You can easily find quinoa online through my Amazon Affiliate Program, including: black, red and white quinoa, all organic. The most common quinoa types are white, yellow, red and black, but there are at least 120 different varieties. Once the quinoa is toasted, I add the liquids at room temperature, add a pinch of salt, bring them to boil at high heat, and then cover and simmer for 12 minutes. Keep in mind that one cup of quinoa yields three cups of cooked quinoa.ĭo I boil the liquids before adding them to the quinoa? The answer is no. Since I use my plain quinoa in multiple recipes, I prefer to cook it with water and a pinch of salt. This can be simply water, water with some seasoning like fresh or dry herbs, or broth. That mans one part of quinoa for two parts of liquid. The only thing is the toasting process will take longer. ![]() If you prefer to rinse it no matter what, go ahead. The reason to rinse it is to take away the bitter flavor of the saponin, a quinoa’s natural coating. I simply toast the quinoa before adding the liquid to cook it.ĭo I rinse the quinoa before toasting and cooking it? Only if the quinoa doesn’t come pre-rinsed. My “secret” to cook the perfect quinoa is not a secret at all. Originally from the Andean region of Bolivia, Chile, Ecuador and Peru, this seed has been cultivated for more than 5.000 years by the indigenous people of South America. Technically a seed, quinoa is considered a grain and is naturally gluten free. Unlike other plant based proteins, quinoa contains all nine amino acids needed by the human body. As if that wouldn’t be enough, quinoa has another charm. Chan School of Public Health, a cup of cooked quinoa has 8 grams of protein and 5 grams of fiber. Keep reading.Īccording to the Harvard T.H. These days quinoa is a staple in my kitchen as it is going to be in yours, once you discover that cooking it to perfection is not complicated at all. It can also be the vehicle to transport a myriad of ingredients, including all kind of veggies, herbs, fruits, and animal protein. Quinoa can be the core ingredient of a dish. ![]() Why quinoa should be a staple in your kitchen When quinoa is well done, properly cooked, it’s an amazing ingredient. Why? I think the main reason is we don’t cook it properly. In spite of all its super powers, quinoa is still one of the most underrated foods. Have you ever experienced going to a restaurant, trying to eat something healthy, asking for quinoa and get the most overcooked, mushy thing, pretty much flavorless? Me too! So you’re not alone…
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