Quinoa, pronounced ‘KEEN wah’, has been popularised by health bloggers nutritionists and those on the gluten free bandwagon because of its superfood status. It has a relatively low calorie content and GI (glycemic index) which means it boosts satiety and prevents you from bingeing and snacking on unhealthy stuff. It is a great protein source for vegetarians and vegans as it contains all 9 essential amino acids (essential for growth and repair) . The fiber in quinoa is cardio-protective and also helps lower serum cholesterol levels. Good news for vegans and vegetarians is that this south american superfood is rich in B vitamin, a vitamin that most non meat eaters are generally deficient in.

Quinoa is really versatile. It can whipped up into your morning cereal or bowl of gluten free oats or made into a cold salad for lunch or eaten as an upma instead of the oatmeal or suji counterpart. A standard serving size of quinoa is 1/2 cup of cooked quinoa eaten for lunch or dinner. You can easily amp up your metabolism and nutrition by adding a serving of roasted chicken or non GMO tofu to make it a low Gi, high protein meal.

Quick quinoa & roast chicken salad
Take 1/2 cup of quinoa and 1 cup of water in a saucepan. Bring the mixture to a boil . Reduce the heat and let it simmer and cook for about 15-20 minutes. Check the lid to see if the liquid has evaporated and the quinoa is now translucent . Use a toothpick or fork to check the consistency.
Bring it off the saucepan. Add some coconut oil to the pan and add garlic and bell peppers, mushrooms and beans as well as 100 g of roast chicken. Toss it until it is golden brown. Add some sea salt to season. Take it off the flame.

Let both dishes cool and serve the quinoa with the chicken and veggie stir fry with a dollop of hot sauce or balsamic vinegar. Bon Appetit!

The article was first published in To Be Healthy. Read it here

Picture Credit- PIXABAY