It is a cereal-like product that provides significant health benefits due to its biological value, high protein, low glycemic index carbohydrates and high vitamin values, Omega-3 and 6 fatty acids. Although it has similar aspects to cereals, it is not a grass family and is closer to plants such as spinach and beets. In particular, they contain high amounts of unsaturated fatty acids and essential amino acids. It is also an important source of dietary fiber.

In recent years, it has become a highly preferred new nutritional product in the diets of individuals with allergenic risks caused by cereals, which are widely used, as well as vegan and vegetarian individuals. The most important features of quinoa are that it does not contain gluten and has a very high nutritional value. Quinoa is a very good alternative product for individuals with Celiac disease who have to survive on a gluten-free diet.

Quinoa grains have low sodium content and are richer in calcium, magnesium, phosphorus, potassium, iron, copper, manganese and zinc than wheat, barley and corn. It is useful against diseases such as edema and high blood pressure with the magnesium it contains. It is also a source of protein containing valuable amino acids. It is a food recommended for vegans and those with anemia problems due to its high iron content. Quinoa, which strengthens bones and teeth thanks to its rich calcium content, is also very rich in protein. The fact that it has a low fat content and does not contain cholesterol increases its preference.

What Are Kinoa Types?

White, Black, Red Quinoa and Mixed Quinoa

Quinoa, which is one of the favorite protein sources of vegans and vegetarians, is divided into varieties as white, red, black and mixed quinoa according to its nutritional value and usage area.

White Quinoa

White quinoa, known to have been discovered in Peru in 3000 BC, is also known as the “golden grain” of the Incas. You can use white quinoa in all dishes you prepare with rice or bulgur wheat (especially in stuffing and pilaf).

Black Quinoa

The darker the color of the food, the higher the antioxidant content. Black quinoa has the highest nutritional value and most intense flavor among the quinoa varieties. You can try it if you like the intense grain taste in your sausages and salad

Red Quinoa

Red and black quinoa varieties retain their freshness after cooking. Since it contains twice as much vitamin E as white quinoa, it is also skin-friendly. The dense content of red quinoa can also be a choice to increase the nutritional value of baby foods.

Mixed Quinoa

It is an ideal product for those who want to color their table with all kinds of quinoa and benefit from all its nutritive content. Mixed quinoa includes all varieties of red, black and white quinoa.

What is the Most Important Feature of Quinoa?

The most important feature of quinoa is the superoxide dismutase enzyme it contains. This enzyme not only delays aging but also protects the skin against wear and tear. It renews the tissues and protects the cells against the negativities brought by modern life.

Quinoa is low in fat and easy to digest. It is a nutritious cereal especially recommended for babies and children. Thanks to its abundant fiber structure, it is also good for constipation.

High fiber capacity quinoa; It has the effect of lowering blood sugar and cholesterol and increasing the feeling of satiety. It helps in weight loss as it is low in calories. It has a positive effect on chronic diseases such as chronic heart failure, obesity and type 2 diabetes. At the same time, it is a suitable food for celiac patients as it does not contain gluten. When we look at the vitamin content, it is very rich in vitamin E and especially folic acid. Thanks to the flavonoid compounds “Quercetin” and “Kaempherol” in its content, it can create anti-inflammatory, antiviral and antidepressant effects.

Due to its unique aroma, lack of a dominant taste and smell, it has recently attracted a lot of attention in terms of its suitability for Turkish palate, as it is preferred in world cuisines. It can be used in many different ways, from main meals to snacks. Quinoa seeds can be processed into flour and used in the production of bread, pasta and all other bakery products, mixed with wheat or other grain flours. It is used as grain in dishes such as rice and in pilafs, its germinated seeds are used as quinoa sprouts in salads and cold dishes, and its leaves are used as vegetables such as spinach.

How is Kinoa Consumed?

The taste and smell of quinoa is not very dominant, it has a unique aroma. You can use quinoa, which is extremely light and delicious, in all dishes where bulgur and rice are used. You can make pilaf, put it in soups. You can add it to meals as a garnish. After boiling, you can put it in salads. It is also suitable for dishes such as vegetables, meat and chicken. You can use it in bread, cake and cookies, pilafs and stuffing. You can add it to the muesli after boiling or roasting it with milk and pounding it coarsely. You can turn it into flour and use it in cakes, cakes, cookies and pastries. You can also germinate quinoa seeds and use these sprouts in salads and cold dishes.

How To Cook Kinoa?

Soak the quinoa in water for half an hour. Then wash and strain thoroughly by rubbing it in a strainer under cold running water to remove the bitter taste of the saponin substance in its bark. If you do not have time to soak in water, wash thoroughly in running water.

For 1 measure of quinoa, 2 parts of liquid should be used. You can also use chicken or broth instead of water. When it starts to boil, close the lid of the pot and reduce the heat. Cook on low heat for 12-15 minutes. Then take the pot off the stove and let it rest for 5 minutes. Cooked quinoa grains become transparent and distinctive white spiral lines form on the outside.

INFORMATION:

Quinoa is a blood thinning herb. Therefore, excessive or uncontrolled consumption can cause bleeding. At the same time, due to the saponin and phytic acid it contains, it should be carefully cleaned before consumption, as it may reduce the absorption of some vitamins and minerals.

After the United Nations Council declared 2013 as the “International Year of Quinoa”, the use of quinoa started to become widespread all over the world.

WHAT ARE THE NUTRITIONAL VALUES OF 100 GRAM KINOA?

CHO
(g)          Na
(mg)          I
(µg)  Vit. A
(µg)

62,4     3          1,6       0

Protein
(g)     K
(mg) F
(µg) Vit. C
(mg)

12,2     562      23        4,2

Yağ
(g)           P
(mg) Fe
(mg)          Vit. B³
(mg)

5,9       592      2,9       3,2

Kalori
(kkal)   Ca
(mg)          Mg
(mg)        Lif
(g)

355,6   25        198      6,9

CONCLUSION AND RECOMMENDATIONS

Quinoa contains high amounts of calcium, which is as protein-rich as meat and can be used as well as milk in the body. Consequently; Individuals with lactose intolerance or cow’s milk allergy can consume it in main meals to meet their daily calcium needs.

Studies have shown that it does not contain gluten. Accordingly, it can be recommended to individuals with celiac or gluten intolerance, as well as vegan diets, as a good protein source containing essential amino acids.

It can be recommended to individuals who have anemia problems due to its high iron content.

Quinoa contains high amounts of fiber. Therefore, it is a good food that can be recommended to those who have constipation problems.

In people who take the nutrition program, quinoa can be used as much as the amount of bulgur/rice in the program. The amount and how it will be consumed may vary according to the person, the person’s lifestyle and eating habits.

Quinoa Salad Recipe

Almost everyone knows that dark green leafy vegetables are especially recommended for raw consumption. It is possible to make the salad much healthier by adding quinoa to the greens, which are rich in vitamins and minerals.

Ingredients:

1 cup washed, boiled quinoa

3-4 leaves of spinach

3-4 leaves of chard

half mean arugula

Half a bunch of parsley

3 fresh garlic

3 spring onions

1 teaspoon of corn

1 lemon

1 teaspoon of olive oil

1 teaspoon of salt

Construction:

Mix the juice of 1 lemon, olive oil and salt in a glass of water. Wash all the greens, chop finely and pour into a deep salad bowl. Add in the quinoa and corn. Pour the salad dressing over it and mix well. Refrigerate for about half an hour to allow all the ingredients to absorb the sauce.

Bon Appetit.