HEALTHY LIVING

QUINOA – THE 2013’S SUPERFOOD AND HOW TO COOK IT

QUINOA – THE 2013’S SUPERFOOD AND HOW TO COOK IT

Quinoa has not only gotten very popular the past few years, but also become the stable in many heathy diets. It was first used thousands of years ago by the Incas in South America, but it has only gained attention the past few decades. Its rich nutritional profile along with many health-promoting properties gave it the title “Superfood of the Year” in 2013.

Varieties and health benefits

There are many species of quinoa (roughly 120), but a typical consumer has been familiar with 3 main types that have been commercialized for mass use: white, red and black quinoa. They differ mainly in their colors, cook times, tastes and textures. Despite those differences, their nutritional contents are quite similar.

  • White: the most popular variety. This type of quinoa when cooked will puff up like rice. Thus, it can be used as a healthier rice alternative. It tastes the lightest among those 3 varieties, and sometimes bland, making it perfect for pairing with other savory or sweet food.
  • Red: its red color is very distinctive, similar to that of the Vietnamese Dragon’s Blood rice. It can hold its shape quite well when cooked, giving it a very unique chewy texture. Therefore, it is a preferred candidate for a great bowl of cold salad. Its flavor is quite nutty, making it very interesting to eat.
  • Black: has a unique rich black color. Its flavor is more substantially complex than the other varieties with nutty and earthy notes and a touch of sweetness. This is also the longest to cook among the 3 quinoa varieties.

It doesn’t matter which type to choose because either one of them will provide you the full benefits with heaps of nutrients. For starter, quinoa has lower Glycemic Index (GI) and lower Glycemic load (GL) compared to the conventional rice, making it a better alternative to rice for those concerning about their blood sugar. It is also high in protein, which is great for athletes and bodybuilders. Its rich fiber content is very beneficial to gut health, weight loss and the overall well-being. Most importantly, it contains many essential micronutrients such as magnesium, manganese, and phosphorous. These all play many crucial roles in many aspects of a life, for example supporting bone health, protecting brain and heart health, aiding immune defense and enhancing cognitive performance.

How to make a delicious bowl of quinoa

Quinoa is not an intimidating food to cook with. In fact, it is actually very easy to get a perfectly cooked quinoa that is full of flavors and aromas. It is also very versatile that you can even experiment and create your own version of quinoa. Here is ours:

You will need the following ingredients: quinoa, bone broth (or vegetable broth), salt, and olive oil.

1. Rinse the quinoa. Use a fine mesh colander and rinse the quinoa in cold running water. This step is crucial in getting rid of a coating layer of naturally occurring saponin, which gives quinoa a bitter, somewhat unpleasant taste.

2. In a sauce pan and under medium high heat, slightly toast the quinoa for a few seconds, and then add in the broth (with the ratio of 1 part quinoa and 1¾ part broth) with a pinch of salt.

3. Bring the broth to a rolling boil while stirring, and turn the gas down to the lowest setting. Cover the pan and let it cooked for about 15 to 20 minutes.

4. Remove the pan from the heat and let it continue to steam for about 5 minutes.

5. Fluff the quinoa and serve!

Broth is great to make flavorful quinoa, but water will work as well. You can experiment with the recipe by adding some herbs and spices to make it even more tasty and aromatic. The easiest way to make quinoa is by using a rice cooker with nothing else but quinoa and water. Just like rice!

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