Weight Loss Help: Top 10 Superfoods - #9 Quinoa

Quinoa has been used as a superfood in the South American Andes since, at least, 3,000 B.C. The Incas, who relied on the seed to keep their people and armies strong, considered quinoa to be the "mother of all grains." This amazing superfood has even been called "the gold of the Incas." While it is widely considered a grain, quinoa is actually the seed of the chenopodium plant, which is a relative of beats, spinach and chard.

It wasn't until 1984 that quinoa was imported to the United States. Since then, it has slowly gained recognition amongst health food enthusiasts as a truly unique superfood. The small seed or grain is only about 2mm in diameter and is very versatile. The addition of quinoa in your diet can definitely provide you with weight loss help that is aimed at improving your personal health.

What makes quinoa such a healthy option is the protein it provides. The protein quality of quinoa is considered to be on par with the protein quality of milk. This is because quinoa, unlike most grains, includes all of the eight essential amino acids that are needed for tissue growth and repair. Not only is the "mother of all grains" high in protein, but it is also incredibly low in fat. Also, quinoa is high in manganese, which acts as a disease and cancer fighting antioxidant in the body. Other vital nutrients that quinoa provides are: magnesium, fiber, calcium, riboflavin, copper and potassium. 

Because quinoa is protein-packed, it presents vegetarians with an awesome alternative to the proteins found in meat. Additionally, quinoa provides an alternative to those who are allergic to wheat and who are suffering from Celiac disease. This is because the super seed is entirely glutten free.

Quinoa can be prepared in a variety of ways. It can be used in hot breakfast cereals, chili, salads and casseroles. It can also be used to replace rice and other grains and to thicken soups.

Before cooking quinoa, it is important that you thoroughly wash the seeds in order to remove the saponin that coats them. Saponin can lead to a bitter taste and ruin your meal. Usually, the quinoa will have been thoroughly rinsed and washed before being sold, however, it is still recommended to wash it again before preparing to ensure that all of the saponin is removed. To wash the quinoa, just place it in a strainer and rince it thoroughly for a few minutes.

Cooking quinoa is very easy. It can be prepared and ready to eat in 15 minutes or less. When making quinoa, use a ratio of 1:2, quinoa to water.

• Add quinoa and water to sauce pan
• Bring water to a boil
• Reduce heat and simmer
• Cover and cook until water is absorbed (10-15 minutes)

One cup of raw quinoa will yield four cups of cooked quinoa.

*Quinoa can be found in the natural foods section of any large grocery store. However, some stores may not carry quinoa. If that is the case, there are many options to buy quinoa online.

This quinoa recipe is from feminiSh at allrecipes.com.

Ingredients

• 1 cup quinoa
• 3 cups water
• 1 pinch salt
• 3 tablespoons olive oil
• 3 cloves garlic, minced
• 1 red bell pepper, chopped
• 1/2 cup corn kernels
• 1/2 teaspoon cumin
• 1 teaspoon dried oregano
• 2 green onions, chopped

Directions

1. Bring the quinoa, water, and 1 pinch of salt to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, about 20 minutes. Once done, drain a mesh strainer, and set aside.

2. Meanwhile, heat the olive oil in a saucepan over medium heat. Stir in the garlic, and cook until the garlic softens and the aroma mellows, about 2 minutes. Add the red pepper, and corn; continue cooking until the pepper softens, about 5 minutes. Season with cumin, oregano, salt, and pepper, and cook for 1 minute more, then stir in the cooked quinoa and green onions. Serve hot or cold.

This recipe provides four servings and can be ready to eat in 30 minutes.