[dropcap]Q[/dropcap]uinoa is what they call a superfood, but what is quinoa exactly? And why is it so good that it carries the name superfood? In this article guest blogger and fashion model Emma Haarsma gives you an answer to that, plus a tropical quinoa-stuffed pineapple recipe.
Botanically quinoa is actually not classified as a grain. It is a pseudo-cereal. That means it is a non-grassy plant used in much the same way as cereals and grains with a similar nutritional profile. The seeds of pseudo-cereal can be milled and ground into flour just as other grains and cereals. However, quinoa is not a cereal grass at all, but rather a member of the same food family that contains spinach, Swiss chard and beets.
Quinoa is one of the most protein-rich foods we can eat, which makes quinoa extremely suitable for vegetarians and vegans. Quinoa contains many other healthy nutrients; the reason it is known as a superfood. It is extremely nutritious and that’s why it is a good substitute for cereals. Quinoa is packed with many vitamins and minerals including:
– heart healthy mono-unsaturated fat and omega-3 fatty acid;
– vitamins B1, B2, B3, B6, B9, E;
– antioxidant phytonutrients called flavonoids;
– soluble and insoluble fiber (quinoa contains almost twice as much fiber as most other grains!);
– essential minerals including manganese, magnesium, iron, phosphorus, potassium, calcium, zinc,
copper and selenium.
Health benefits of quinoa
The nutrients found in quinoa have been linked to several health benefits:
– reducing diabetes risk;
– lowering cholesterol;
– supports weight loss and maintenance of weight;
– controlling blood pressure.
Convinced about the health benefits? Make your own healthy lunch or dinner with quinoa and pineapple:
Tropical Quinoa Stuffed Pineapple
Tropical lunch or dinner. Protein rich, vegan, sugar free and gluten free.
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Amount Per Serving
Calories from Fat 95
% Daily Value *
Total Fat 11g
Saturated Fat 2g
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 3g
Total Carbohydrates 133g
Dietary Fiber 17g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
- 1 pineapple
- 3/4 cup/150 grams quinoa
- 1.5 cup/250 mililiter water
- 2 cups/300 gram string beans
- 1/4 cup/40 grams raisins, soaked for 15 minutes and drained
- 2 big tablespoons omega seed mix
- 1 tablespoon grated coconut
- Boil the quinoa for about 15 minutes, or until it softens ( also possible to cook the quinoa in coconut milk to get a creamy flavor and texture).
- Boil the string beans for 8 minutes.
- Cut the top of the pineapple and use a pineapple core slicer to get the pineapple out of the skin.
- Cut the pineapple skin into two pieces and cut the pineapple flesh in small pieces.
- Mix the pineapple with the quinoa, omega seeds, beans and raisins.
- Put the quinoa mix in the pineapple skin.
- Top it with grated coconut.
- You're ready to serve your tropical surprise!
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