What is Quinoa ?

Quinoa is a flowering plant in the amaranth own family. It is an herbaceous annual plant grown as a crop normally for its suitable for eating seeds; the seeds are rich in protein, nutritional fiber, B vitamins, and dietary minerals in amounts extra than in many grains. Quinoa isn’t a grass, however instead a pseudo cereal botanically associated with spinach and amaranth and originated in the Andean region of northwestern South America. It turned into first used to feed farm animals five. 2–7,000 years ago, and for human consumption 3–4,000 years in the past inside the Lake Titicaca basin of Peru and Bolivia.

“It has extensive, normally powdery, hairy, lobed leaves, usually organized alternately. The woody principal stem is branched or branched relying on the variety and may be inexperienced, pink or pink. The flowering clusters stand up from the pinnacle of the plant or from leaf axils along the stem. Each branch has a imperative axis from which a secondary axis emerges either with vegetation or bearing a tertiary axis sporting the flowers. The inexperienced hypogynous plant life have a simple perianth and are typically self-fertilizing. The end result (seeds) are about 2 mm (1⁄sixteen in) in diameter and of diverse coloration—from white to purple or black, depending on the cultivar.”

History

Quinoa turned into first domesticated by using Andean peoples round 3,000 to 4,000 years ago. It has been an vital staple inside the Andean cultures, in which the plant is indigenous, however extraordinarily difficult to understand to the relaxation of the world. The Incas, who held the crop to be sacred, mentioned it as chisoya mama or “mom of all grains”, and it became the Inca emperor who might traditionally sow the first seeds of the season using “golden implements”. Native Mapuches in south-central Chile cultivated quinoa, however there’s uncertainty as to whether or not this variety originated in Central Chile or inside the Central Andes of Peru and Bolivia.

Nutrition and health Benefits 

Quinoa is gluten-unfastened. Because of the high concentration of protein, ease of use, versatility in education, and capability for extended yields in controlled environments, it’s been decided on as an experimental crop in NASA’s Controlled Ecological Life Support System for long-period human occupied area flights.

Cooked quinoa consists of 71.6% water, 21.3% carbohydrates, 4.4% protein, and 1.92% fat.

One cup (185 grams) of cooked quinoa contains 222 calories.

The nutrition facts for 3.5 ounces (100 grams) of cooked quinoa are :

  • Calories: 120
  • Water: 72%
  • Protein: 4.4 grams
  • Carbs: 21.3 grams
  • Sugar: 0.9 grams
  • Fiber: 2.8 grams
  • Fat: 1.9 grams

Vitamins And Minerals 

Quinoa is a superb supply of antioxidants and minerals, imparting extra magnesium, iron, fiber, and zinc than many common grains (three, 26, 27).

Here are the main vitamins and minerals in quinoa:

Manganese-Found in high quantities in entire grains, this trace mineral is vital for metabolism, growth, and improvement .

Phosphorus- Often found in protein-rich foods, this mineral is critical for bone health and protection of various frame tissues .

Copper- mineral that is often lacking in the Western weight loss program, copper is crucial for heart fitness .

Folate- One of the B nutrients, folate is vital for cellular function and tissue boom and taken into consideration in particular essential for pregnant girls .

Iron- This essential mineral plays many critical features to your body, including transporting oxygen in purple blood cells.
Magnesium. Important for many tactics in your frame, magnesium is often lacking in the Western food regimen.
Zinc. This mineral is critical for typical health and participates in lots of chemical reactions to your body .

Salad Recipe

12 cups water

1 1/2 cups quinoa, rinsed

5 pickling cucumbers, peeled, ends trimmed, and cut into 1/4-inch cubes

1 small red onion, cut into 1/4-inch cubes

1 large tomato, cored, seeded, and diced

1 bunch Italian parsley leaves, chopped

2 bunches mint leaves, chopped

1/2 cup extra-virgin olive oil

1/4 cup red wine vinegar

1 lemon, juiced

1 1/2 teaspoons salt

3/4 teaspoon freshly ground black pepper

4 heads endive, trimmed and separated into individual spears

1 avocado, peeled, seeded and diced, for garnish

 

Directions

  1. Bring the water to a boil in a large saucepan. Add the quinoa, stir once, and return to a boil. Cook uncovered, over medium heat for 12 minutes. Strain and rinse well with cold water, shaking the sieve well to remove all moisture.
  2. When dry, transfer the quinoa to a large bowl. Add the cucumbers, onion, tomato, parsley, mint, olive oil, vinegar, lemon juice, salt, and pepper and toss well. Spoon onto endive spears, top with avocado, and serve.

 

https://en.wikipedia.org/wiki/Quinoa#Description https://www.healthline.com/nutrition/foods/quinoa#nutrients https://www.foodnetwork.com/recipes/quinoa-salad-recipe0-1946649 http://www.eatingwell.com/article/276056/5-facts-about-quinoa-nutrition-and-cooking-quinoa/