How Does This Ayurvedic Food Improve Wellness?

CLINICAL AYURVEDIC REVIEW

Though the name might seem difficult to pronounce, quinoa (pronounced KEEN-wah) is far from difficult to enjoy. Easy to prepare, easy to digest, and nutrient dense, quinoa is a simple, practical, and straightforward choice for everyone. The superfood has earned its place alongside hall-of-fame staples like kale, brown rice and broccoli. Quinoa's taste and texture will not disappoint: it is fluffy and lightweight with a nutty crunchiness that is perfect for salads or lightly cooked vegetables.

The Solution for Carb Cravings

Quinoa can help curb carb cravings and help you maintain a healthy weight. Often, carbohydrate and sugar cravings are protein cravings in disguise. If you crave carbs, make quinoa your first choice. Quinoa provides the satisfaction of carbohydrates, but also feeds your hidden protein craving.

Superfood for Vegetarians

Quinoa offers a compelling array of health benefits. It contains more protein (14% by mass) and fat than most grains which makes it an excellent alternative to white rice or refined carbohydrates, especially for vegetarians. Even NASA recognizes quinoa's haloed health status, proposing quinoa as the perfect food to take on extended space flights. It is no wonder that prices have tripled since 2006!

Nourishing After Illness

The simple and satisfying "pseduo-grain" known is especially attractive for those with weak digestion or recovering from illness. It is high in fiber, soothing to the digestive tract, and slightly cooling, relieving inflammatory conditions. Plus it is free of gluten, a common allergen found in wheat and other grains, which contributes to its digestibility and increasing popularity.

Blood Building

Quinoa is rich in iron, and restores strength to deficient blood. It contains more calcium than milk, and is rich in magnesium, phosphorus, strengthening kidney yang. Magnesium relaxes and nourishes the heart and muscles, while it promotes heart function.

About Quinoa

This extremely nutritious pseudo-grain was originally cultivated on the high plains of the South American Andes Mountains. Although the wide variety of health benefits is just beginning to be studied and appreciated by modern western countries, the ancient Incan empire revered the grain as sacred and honored it with the name chisaya mama or "mother of all grains". Actually, quinoa is a seed-like pseudo-grain, and is related to beets and chard. Because it is not a member of the grass family, it is even considered appropriate during Passover, when traditional grains are forbidden.

Recipes with Quinoa: Grapefruit, Quinoa & Fennel Salad with Mint

Buying & Preparation

There are many varieties of quinoa grown, but the most commonly available are white and red. Consider the white variety for a lighter, fluffier, and faster cooking alternative to brown rice. The red variety has a heartier feel, and slightly more pronounced flavor. It is delightful as a side dish to salmon or poultry dishes, and with summer vegetables, such as zucchinis and kale.

Soak for five minutes then strain before cooking in order to remove any residual bitter tasting saponins. Then prepare it just like rice--except it takes a fraction of the time! Combine two cups of filtered water for every cup of quinoa, cover and bring to a boil. Reduce heat and continue to cook covered for 15 minutes or until water is absorbed. When it is cooked, the outer germ surrounding the seed breaks open and tiny white coils appear. Remove from heat and let stand for five minutes, then fluff with a fork.

It is important not to overcook quinoa, as it will become soft and mushy. To add flavor before cooking, roast rinsed quinoa in a saucepan over low heat until all the water has evaporated and the grains emit a faint, roasted aroma. Quinoa may also be ground into flour, and is used to make gluten-free quinoa pasta. Because the coil of the quinoa gives it its own crunch, it complements crunchy food well. Quinoa goes well with chopped celery, raw onion, fresh parsley, fresh mint, or raw bell peppers. Its neutral flavor will never distract from added fresh herbs and spices.

Recipes with Quinoa: Salmon Quinoa Burger

Cooking Quinoa

Quinoa tabbouleh is just one example of the adaptability of this resourceful superfood. Try mixing quinoa into your favorite bean salad, pairing it with sliced avocado and crunchy bell peppers, or as a rice substitute with parboiled broccoli or kale. Quinoa is as versatile throughout the day as it is through the seasons. Take quinoa, warm milk or your favorite milk substitute; add a dash of cinnamon, a handful of sunflower seeds or almonds, and raisins or dried fruit for a warm breakfast cereal or a sweet afternoon snack. For patients recovering from illness, simple quinoa porridge helps revitalize and rejuvenate.Browse Recipes