Superfoods - Quinoa

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Quinoa, or quinoa, is a relatively new food in the West and has been cultivated mainly in the Andes mountain range for about 5000 years. It is a seed with characteristics similar to those of the cereal when it is consumed, that is why it is considered a pseudocereal, but it differs because it contains many more proteins and fats such as omega 6 and 3. It has been used both as food and as medicine since times. ancestral by the Andean peoples and is considered a sacred grain. Recipes: - Breakfast with quinoa - Quinoa wok - Quinoa and avocado salad

Quinoa is a grain native to the Andes

And it has been one of the basis of the Inca and Mayan diet

It is a very tiny grain But it is not from the cereal family It has been considered sub cereal because precisely because they are cooked the same and their composition is quite similar

We have two types, we have white quinoa and red quinoa which is the one that I'm showing you right now It's one of the cereals because that's how it's popularly known

It is the most alkalizing and highest in omega-3 levels so it is considered one of the most important cereals in the world

A super energetic food ideal for antioxidant diets for athletes

For people also with diseases such as cancer and degenerative diseases ideal also for smokers What else can I tell you about quinoa? Quinoa is considered one of the functional foods par excellence

precisely because of these properties that I'm talking about using it in the diet can enrich it

it also has a high protein content and many, many, many minerals

Therefore include quinoa in your diet

You can improve it considerably Did you know that quinoa leaf is also eaten its nutritional value is similar to spinach and it can be added to Salads did you know that as a mother grain the quinoa is part of the kale ceremonies and Andean rituals, were forbidden by the Europeans during the Spanish conquest and this was the reason why its cultivation was Prohibited because it was considered to be associated with pagan rituals

Did you know that quinoa contains the 6 essential amino acids that the body needs to live in 93'? NASA declared quinoa to be the perfect food to be grown in indoor greenhouses during long space travels

This is due to its resistance to adverse conditions, its versatility and its high protein content

It is rich in carbohydrates and fiber It is suitable for coeliacs provides magnesium and zinc is an alkalizing food helps to lower cholesterol has a high protein content is a food Energetic Quinoa is a pseudocereal It will give you a lot of play in your kitchen

Because you can take it sweet in desserts, you can take it for dinner, savory version for I guess if it's really the most known and what I'm going to present to you now It's the quinoa flakes you can make a wonderful breakfast with it

You may be familiar with the word porridge, the English oat porridge is a typical breakfast that is also very widespread

All over Europe So this is what it comes to do as the same What is porridge what maybe the word sounds a little bit far fetched, a porridge a simple Porridge We also have to demystify porridge, the tendency is to relate porridge with babies

No, we don't We can make real delicious breakfasts Super nutritious by taking cereal flakes porridges And you will see that you love that it brings that you change because we tend to have breakfast always the same today we are going to change that Here are the quinoa flakes We add oat milk, you can do it with oat milk, with almond milk, with organic cow's milk, almost with whatever you want

With soy milk Whatever you like I love oatmeal because it is a cereal that softens the stomach

You know Rico is slightly sweet and it combines very well with quinoa

We add oat milk more or less Which would be equivalent to a bowl of milk

and the measure of flakes It is this How it gave me glass We raise the temperature about a half temperature 7 is perfect And let it be Removing Little by little it's super easy It takes about 5 to 7 minutes It depends a little bit on the kitchen you have Important to stir so that it does not burn

and you will see What's thickening slowly And as we give it a touch of our quinoa porridge With lemon And with cinnamon keep on hand The lemon a grater we will grate the peel You can do as you like with the finite part thicker this already one Grate at least half a lemon It's perfect for building muscle to exercise a little cardio in the morning

and keep on stirring a little more always be careful with the fingers, the scratchers are a little bit tricky And with the other half lemon We are going to use also The shell I think I've overdone it with the big knife, but umm I'm not sure what to do, it's just what I had at hand

Cut it No exit Two little pieces What we add To the slurry To get that taste Aromatic Slightly citric Lemon Flakes are a fabulous breakfast For adults and children Children with cereals that arrive very very well and the quinoa ones can be a real novelty It's getting thicker After about 5 minutes the quinoa has thickened already And it is ready to serve Take it out of the fire So that it doesn't burn In a breakfast bowl we pick up the little things pour out the contents you see that the amount is Perfect Nothing left over, it's a one-man breakfast

You put the pot aside And now comes the touch honey, we sweeten Always with honey, we avoid sugar educolants have to be natural in addition gives a very very nice decorative touch It has a lot of vitamins Cinnamon Kilos of cinnamon Cinnamon It also has properties as a condiment But it gives us energy Cinnamon Whatever you feel like and finally Lemon zest What provides antioxidants Aroma a point of special flavor that looks very, very good And here it is A breakfast for real champions Remember that quinoa has a lot of proteins Also antioxidants that provide energy When you eat breakfast like this for the rest of the day pulls forward the best Quinoa is a food that can also be cooked With wok Wok is a very, very fast but also healthy way of eating Laquinoa is already cooked reminds you how the recipe is One cup of quinoa one cup of quinoa to two cups of water exactly the same as rice or other cereals

maybe you could put 2 and 1/2 cups of water

When the fire is on, turn it all the way up Let it boil and then turn it down, the rest is done on low heat

in ten minutes it is a cereal that cooks very fast and you will have it, but keep an eye on it

Well, once it is cooked Put it aside and we're going to make this wok with red cabbage and spinach

With tofu and walnuts We have all the elements we have what the cereal provides us with great quality carbohydrates A little bit of protein although quinoa also has it

And green vitamins more vitamins, essential oils, amino acids the nuts have everything Extra virgin olive oil and you pour So that the vegetable Does not stick turn up the temperature in your kitchen here we go at 7 or so average temperature there it is, and the first thing we're going to put in is the tofu, brown the tofu

Cut it In squares Small tofu is another big unknown for many people because now you're going to see how you can cook it

Very very easily A priori it may seem that is an ingredient that has little flavor But precisely one of its qualities is to absorb the flavor of what's around it

and let's go with the tofu the wok is super fast Healthy food express is not bad at all and you brown well when you see that it is getting a little bit like a very very soft fritillo on the outside a golden color It is time to add more ingredients have some soy sauce on hand, then and half a lemon to give it a twist It's already getting color fundamental texture that the oil is good because it's the first thing to go That it soaks the tofu and of course the rest of the vegetables

You can add red cabbage, the red cabbage which also has a color that brightens up any dish Amount you feel like depends a little bit on how many people sit down to eat with you we keep sautéing, that's the quality of the wok that sautées very quickly the vegetable, whatever you put in it keeps the properties intact

Because it's not overcooked, just a hit of heat

It's already taking body in fact most of The wok dishes are a crisp The red cabbage is ready, next you add walnuts

you can put them whole or split them this one is wet Try to keep stirring it's not that fast a dish you have to have Five hands, it would be ideal A few more nuts let's go at last With the quinoa inside a little by eye You can see I'm going to put the mica in the bowl and keep stirring to sauté with the oil so that it mixes well with the vegetables

It's time for the soybeans, we're going to salt them and to give a fabulous touch of flavor, a drizzle of oil, not of oil dash of soy sauce keep stirring and at full lemon speed If you need to download the game, do it with a half lemon wood stick

we help to break the fiber, to squeeze very fast You can put out the fire there it is moving with the lemon Because the last thing you add It's the spinach leaf that's practically raw

and the heat of the rest of the ingredients will bring it down a little bit

there we have these super Wok Quinoa and tofu One dish Very complete This is the classic dish That you can take Without first What do you have to just an hour to eat and you can go home or for dinner that one arrives tired and without many and you want to get in the kitchen and get messed up this is perfect Complete and delicious The one that is not a grain that you can also take Cold we are going to use it in a salad have it in a prepared rucola dish I have arranged it in the form of a circle leaving a space in the center which will be For the quinoa fill it up with a little mountain And when you have all that space covered and with volume keeps adding The ingredients Avocado delicious avocado Already ripe and perfect to eat You're putting it on top Making the shape you want I have two little pieces left Ekilikua plate out Grated carrot and spread Making another circle Around the avocado is a salad with a lot of color And there is not a single ingredient here That isn't in some way a superfood

the easiest dressing have extra virgin olive oil ready lemon, salt and a touch of pepper and we are not going to make a vinaigrette you are going to add touch of oil In abundance And to taste Especially for the green leaf Salt Remember that avocado has a fairly neutral flavor so it tolerates That goes well Lemon wood stick We break the fiber, be careful with the eyes The lemons are alive and you squeeze You will see that the combination of quinoa, avocado and carrot is Wonderful The rucola gives us a little spicy touch has a lot of vitamins remember to set aside Lemon seeds You can add a little more, whatever you like

and a touch of pepper on the avocados

A dish Super simple fast Eye-catching energetic delicious As you can see quinoa is a food Totally adaptable That you can adjust to the hot to the cold to the sweet to the salty we go over the Recipes A wonderful quinoa porridge for breakfast and I'm going to give you a tip

Children's breakfast This is a perfect breakfast to have energy during the whole day

It is a perfect breakfast also for adults who have a great intellectual and physical wear for athletes Second course a wok of tofu and quinoa As a main dish or second course it has absolutely everything nutritious and delicious

Finally quinoa avocado arugula salad This works also as a main dish or as a first course

Eye-catching and tasty And from here I take this opportunity to send a warm greeting to the Andes to all these families quinoa growers who cultivate and harvest this incredible super super super super Food

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Audio:

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