Benefits of Quinoa : All that you should know

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Benefits of Quinoa

It contains all nine essential amino acids making it a complete-protein source. Quinoa is therefore an excellent choice for vegans who may struggle to get enough protein in their daily portion of diet. Quinoa is also a very good source of Potassium, Calcium, Magnesium and Manganese. It possesses good levels of several B Vitamins, Vitamin E and dietary fiber with low Glycemic index. Let’s look at other benefits of quinoa.

Nutrition Stats:

Do you know that quinoa is not a Cereal like Wheat, Barley and Oats? It is actually a seed, but is mostly eaten as a cereal because of its high nutritional value. A 100 gms of uncooked serving of Quinoa provides:

Calories: 368 Kcal
Protein: 14g
Fat: 6g
Carbohydrate: 64g
Fibre: 7g

Before cooking the seeds need to be washed by putting into a sieve & running them under cold water. To cook quinoa, add one part of the grain to two parts of water, bring it to boil, let it simmer, cover and cook for 10-15 mins. To know if it is cooked, the grain will become translucent and the white germ will partially detach itself. You could prepare and refrigerate it to use in a variety of dishes over the week. It is a versatile grain and can be used for breakfast as a cereal, for lunch as a soup or as a salad with some lentils or beans, and for dinner as a side dish or a sprinkle in your wrap.

How to relish:

– Mix Quinoa with Yogurt, fruits, some seeds & Nuts as a healthy cereal
– Use Quinoa either in boiled or sprouted form in your Salads and Sandwiches like Alfalfa Sprouts
– Add Quinoa to Beans & Lentils to enhance their nutritive value.
– Add Quinoa to your favourite soups.
– Grounded Quinoa flour can be used as a wheat free (substitute for whole wheat) as a part of gluten-free diet and to increase the protein content.

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Sandhya Gugnani

Sandhya prescribes customized diet plans keeping in mind medical history, diet history as well as preferences of the individual . Diet plans are nutritionally balanced, realistic & helps client to sustain weight loss. The diet plans are also framed on the basis of body composition analysis which comprise of time to time recording and monitoring of BMR, BMI, % FAT. Creative, easy to cook, healthy recipes are incorporated which not only aid weight loss, but also increases metabolism rate and stamina. Diet chart are framed keeping in mind medical issues, food allergies (if any) and blood group.