How is quinoa good for your #goodgut?
Quinoa has for many reasons been crowned as one of today's health superfoods. You can find it stocked at most grocery stores and it is relatively inexpensive. It has gained popularity in the U.S and other westernized countries as the need for gluten-free grain alternatives have become a demand. Though it is commonly thought to be a grain, it is actually a seed and is one of the most nutritious pseudo-grains out there. Quinoa can be found in the colors; red, black, and white. Whichever color you decide to eat, it is prepared and eaten similarly to the popular grain, rice.
Quinoa is rich in manganese, magnesium, iron, thiamin (vitamin B1), fiber, and is a great plant-protein option. In one cup of cooked quinoa there is roughly 8 grams of protein and 5 grams of fiber. One of the reasons quinoa is considered a superfood is because it is a complete protein, meaning it contains ALL nine essential amino acids that your body can’t make on its own. If you follow a vegan plant-based lifestyle, incorporating quinoa into your diet can help you meet your daily protein needs. You can make a plant-based, protein-rich meal in no time by combining quinoa with beans, tofu, and vegetables of your choice.
For people who have an intolerance to gluten, such as celiac disease and non-celiac gluten sensitivity; adding this pseudo grain to your diet may help to diversify your “grain” options. In a recent study done in mice, it was found that the consumption of quinoa improved intestinal health by suppressing dysbiosis (a critical factor for inflammatory bowel disease) of gut microbiota. Pro tip: rinsing, soaking, or sprouting quinoa prior to cooking, may help to make the minerals more digestible and bioavailable.
Ways to eat it
Cooked and tossed into a salad, added to chili, or mixed with vegetables and stuff into a bell pepper
Cooked into a breakfast cereal
Recipe: Super Stuffed Sweet Potatoes with Quinoa
Picture from mealthy.com
Ingredients (Makes 4 Servings):
2 medium sweet potatoes
1 1/2 cup lentils
1 cup quinoa, cooked
1 cup zucchini
1 cup spinach, sauté
1/2 cup guacamole
4 Tbsp homemade cashew cream sauce
1/4 cup soaked cashews
1 Tbsp white wine vinegar
1/4 tsp salt
3 Tbsp water
1/2 cup broccoli sprouts
2 tsp nutritional yeast
1 lemon, squeezed
Directions:
Cook your sweet potato in a pot of boiling water until it is tender.
Blend cashew sauce ingredients in a blender.
Remove and allow to cool before cutting in half.
Sauté spinach until it is soft.
Stuff the sweet potato with all of the ingredients, topping with cashew cream sauce and lemon juice.
Serve and enjoy!
Heal with each meal!
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References
Bjarnadottir, A. (2019, May 16). Quinoa 101: Nutrition Facts and Health Benefits. Healthline.
Goodson, A. (2018, August 31). 10 Evidence-Based Benefits of Manganese. Healthline.
https://www.healthline.com/nutrition/manganese-benefits.
Gunnars, K. (2019, March 8). 10 Science-Backed Reasons to Eat More Protein. Healthline.
https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein#TOC_TITLE_HDR_6
Harvard T.H. Chan School of Public Health. (2019, October 21). Quinoa. The Nutrition Source.
https://www.hsph.harvard.edu/nutritionsource/food-features/quinoa/.
Jones, T. (2021, February 18). What Is Quinoa? One of The World's Healthiest Foods.
Liu, W., Zhang, Y., Qiu, B., Fan, S., Ding, H., & Liu, Z. (2018). Quinoa whole grain diet
compromises the changes of gut microbiota and colonic colitis induced by dextran Sulfate sodium in C57BL/6 mice. Scientific reports, 8(1), 14916. https://doi.org/10.1038/s41598-018-33092-9
Mayo Clinic Staff. (2021, January 6). Dietary fiber: Essential for a healthy diet. Mayo Clinic.
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983.
Spritzler, F. (2018, September 3). 10 Evidence-Based Health Benefits of Magnesium. Healthline.
https://www.healthline.com/nutrition/10-proven-magnesium-benefits#TOC_TITLE_HDR_9.