Quinoa pronounced 'keen-wah'

March 22nd 2016
By: Melanie Hollidge

This South American whole-grain seed is loaded with protein and fibre. Quinoa has become a vital new ingredient when it comes to weight loss. One University of Milan study reported that quinoa has a higher Satiating Efficiency Index (measure of fullness) than wheat or rice which means it can work better for appetite control. Quinoa has the added bonus of being gluten-free, and research from the Columbia University found that the nutritional profile of gluten-free diets was improved by adding oats and quinoa to meals and snacks.
 
Quinoa is also high in phytonutrients and flavonoids which are great at fighting cancers. Quinoa is rich in manganese, magnesium, tryptophan, folate and phosphorus — all essential to a healthful diet to keep your cells and bodily processes working well. In addition, it's filled with anti-inflammatory properties and heart protective fatty acids. Compared to other grains, quinoa is significantly higher in calcium and protein. What’s not to like
 
Quinoa is a seed that you can cook as a grain use it as a great alternative to rice, pasta, couscous, oatmeal or other grains. It is as simple to prepare as rice, use the same proportions as you would for rice: 1 cup of quinoa to 2 cups of water. As you bring the water to a boil, turn it right down and let it simmer for 20 minutes. When all the water has gone you can add a little salt or olive oil if you like and eat it hot or cold.
 
Source: BBC Food