The quinoa craze is still going strong, and there is no surprise as it is a nutritious food that works wonders in breakfasts, main meals and desserts. Given the versatility of this mighty little seed, there are plenty of ways to dress it up and enjoy the protein packed iron rich high fibre quinoa (‘keen-wah’).
If you are looking for something different to add to meals whether it be for a carb option, something to add volume or a need for more nutrition, then quinoa might be a great option for you. You can pick up a packet from most supermarkets, as well as online and health stores. It is a bit pricier compared to rice, couscous or other grains, so stock up on a variety of healthy grains in the kitchen cupboard to rotate different meals. This way you can enjoy many meals whilst feeding the body a variety of nutrients.
Quinoa Nutrition & Benefits
- Manganese – This nutrient helps to support bone production, healthy skin and protect against excess free radicals.
- Copper – This nutrient provides antioxidant protection, is required to manufacture collagen making it essential for bone and tissue health, and helps with energy production.
- Magnesium – A key mineral for the human body, magnesium plays an important role in bone health, it enables energy production, maintains balance in the nervous system and helps to control inflammation in the body.
- Phosphorous – This mineral plays a key role in basic cell function, helps to build strong bones, and for making ATP (adenosine triphosphate) a molecule which provides energy to our cells.
- Fibre – This nutrient is important for a healthy digestive tract. The better the digestion, the healthier the body and the flatter the stomach. Fruits, vegetables and healthy grains are packed with fibre, add them daily for a healthy body that aids fat loss and supports vitality.
- Zinc – A very important nutrient for the body, zinc is integral for immunity, skin health, eye health, our sensory organs, and wound healing.
- Iron – Absolutely essential for oxygen transport and energy production. Ensure you eat plenty of iron rich foods to keep the body fit and healthy!
- Protein – Quinoa has a unique dose of protein making it an excellent choice for other options aside from meat. Protein helps to build and repair tissue. It is an important building block of bones, muscles, cartilage, skin, and blood.
- Gluten Free – This makes it a perfect option for those avoiding gluten yet still want to eat grains.
10 Quinoa Recipes
- Quinoa & Oats – Mix half the amount of quinoa to half the amount of oats for a tasty porridge combo.
- Quinoa Porridge – Switch out the oats and use quinoa for a porridge. Use coconut, almond, rice or oat milk to create a creamy concoction then top with fresh fruits and a drizzle of honey or maple syrup.
- Quinoa Tabbouleh – Quinoa is great to use in tabbouleh, serving as a delicious (and wheat-free) substitute for the bulgar wheat with which this Middle Eastern dish is usually made.
- Quinoa Fruit Salad – Mix with fruit for a fruity fresh twist on the savoury grain. Use fruits such as mango, pineapple and berries.
- Quinoa Veggie Soup – Make a big batch of soup using plenty of vegetables and add quinoa to the mix for more volume, nutrients and satiety in the meal.
- Quinoa Stuffed Peppers – Replace rice with quinoa to stuff inside peppers along with other ingredients such as tomatoes and onions.
- Quinoa Crispy Bites – Instead of rice use quinoa to create the classic crispy treats. Try these Quinoa and Cacao Crispy Treats.
- Quinoa Salad – You can throw together any type of salad and add cooked quinoa to the mix. It has a great texture alongside the fresh veggies.
- Quinoa Stir Fry – Cook quinoa in a pan whilst stir frying some vegetables in a separate pan, then once the quinoa is cooked add to the veggies and mix together.
- Quinoa Pancakes – For an alternative try these Coconut & Quinoa Pancakes. They are dairy-free, gluten-free and egg-free making them suitable for many hungry stomachs!
What is your favourite quinoa recipe?