Wellness Wednesday: Guest Post- Quinoa, the superfood!
I use Quinoa almost every day, I love it! I used to eat a lot of rice and pasta until I realised they don't really agree with me and have little nutritional benefits! Quinoa on the other hand has many! Check out this guest post from the lovely Karina at Johanna Clarke Naturopathy Melbourne.
Guest Post: from Johanna Clarke, Naturopathy
Quinoa (pronounced ‘keen-wah’) is native to South America and is often referred to as a superfood of the Incas. It has a slightly nutty texture and taste and is just so versatile to cook with. It’s fantastic in salads, used as an alternative to rice, thrown into a soup, or as breakfast porridge! The health benefits from quinoa are impressive: Protein: It’s really high in protein for a ‘grain’ and more impressively it has all nine essential amino acids that we need to build protein in our bodies for muscle, immune cells, connective tissue… and more! It’s a ‘complete protein’. Minerals: Quinoa has high levels of magnesium in particular for muscle and blood vessel relaxation, blood sugar regulation and energy production. There is also a decent amount of manganese, copper, calcium and other minerals that provide antioxidant benefits and cofactors for all the vital processes continually occurring in our bodies. Blood sugar regulation: Being high in fibre, protein, and minerals ensures that this little super grain gives us long lasting energy and none of those highs and lows we get from a bowl of white pasta. Digestion: The fibre in quinoa is brilliant for bowel health. Helping to ‘keep you regular’ to eliminate wastes, as well as feeding the good bacteria in your gut to support healthy digestion, reduce bloating and promote long term bowel health. Quinoa is naturally gluten free to, making it even easier on our tummies to digest, especially for those many people out there who are sensitive to gluten. B vitamins: High in these essential nutrients, this supports energy production, supports you through stressful times and helps with liver detoxification as well! How to prepare:So, what do you do with it? Rinse your little pearls really well and if you have poor digestion you can soak your quinoa overnight to make it even easier on your tummy. The basic cooking method is 1 part quinoa : 2 parts water, using the absorption method just like you would for rice. This is a really diverse base or addition to salads, soups, stews, or an alternative to rice, but we looove to start the day with one of these hearty winter porridge recipes… Quinoa porridge with apple, walnuts and lime 3/4 cup quinoa, rinsed and drained
500ml water
250ml milk of choice
1 apple, finely chopped or grated (with skin)
1 tbsp chopped walnuts
1 tbsp lime zest (optional)
1 tbsp cinnamon
- Combine the water, cinnamon and quinoa in a saucepan and bring to the boil.
- Reduce the heat to medium-low and cook, covered for 10 minutes.
- Stir in the milk, apple and walnuts. Cook covered for another 10 minutes.
- Serve hot and sprinkled with lime zest (optional).
½ cup water
½ cup organic quinoa (note: rinse quinoa)
1 cup fresh or frozen blackberries, blueberries or raspberries
1/2 teaspoon ground cinnamon
1 tbsp chopped walnuts
1 tspn of honey
Natural yoghurt to serve
- Combine milk, water and quinoa in a medium saucepan.
- Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed.
- Turn off heat; let stand covered 5 minutes.
- Stir in berries and cinnamon; transfer to two bowls and top with walnuts. Drizzle ½ teaspoon of honey over each serving.Serves 2