Grains - Quinoa
🌟 Moving on from the basics. Let’s explore the varieties of super grains!
💪🏼 Super grains house a variety of wholesome grains from all over the world. The term ‘super grains' aka 'ancient grains’ indicate that these grains are typically higher in nutritional power: fiber, protein, and jam pack with micronutrients (vitamins and minerals), not to mention have been grown & consumed for thousands of years! Because of the nutritional load, these grains get a gold star when it comes to improving gut health. Diversity wins yet again!
2️⃣ Let’s take a closer look at the super grain QUINOA. (pronounced keen-wah).
🌱 Although classified as a whole grain, quinoa is a seed from a plant and comes in the forms of black, red, yellow or white. White and yellow quinoa have the mildest flavor, while black and red have a stronger, earthier flavor & hold their shape the best. So much diversity from one small plant!
Quinoa is a good source of many micronutrients:
🔹 Fiber - let’s keep those daily BM’s moving along!
🔹 Manganese - helps form connective tissues, bone, blood clotting & sex hormones
🔹 Phosphorus - necessary for growth, repair and maintenance of all tissues & cells
🔹 Magnesium - key factor in making many of the body’s organ (heart, muscles, bones & nerves) function properly
🔹 Folate - necessary healthy cell growth & function as well as red blood cell formation
🔹 Thiamin (B1) - allows body to use carbohydrate for energy and plays a role in nerve, muscle, & heart function
1 cup = 8 grams of protein and 5 grams of fiber!
💥 Bonus: unlike many plant proteins, quinoa is considered a complete protein, meaning it contains all 9 essential amino acids that our bodies can’t make on their own.
🍽 Let’s eat: quinoa is prepared much like rice and becomes more flavorful when paired with spices or food combinations. Cook in broth to increase flavor profile.
🫐 Try this: In the morning, combine cooked quinoa with oats, add nuts, berries, dash of cinnamon & milk/milk alternative for a breakfast boost!
Note: quinoa has a natural pesticide on the exterior of each seed called saponins. Although when harvested, the seeds undergo processing to remove it, it is always recommended to rinse quinoa before cooking to ensure any leftover residue is further removed! Lack of rinsing could result in gut distress. No fun when quinoa, otherwise, would be considered a gut friendly, wheat free grain!