When rice and beans combine, they form a “complete” protein by delivering 9 essential amino acids. Grains mostly lack the amino acids lysine and isoleucine, and in order to become “complete”, they need to be eaten along legumes. Quinoa, a famous seed eaten in South America for four millennia, is a low-fat, high-fiber, super high-protein, low-glycemic index, vitamin, mineral and nutrient packed seed. Although considered a gluten-free grain, it actually is a vegetable seed which has quality nutritional values. Quinoa is related to beets and spinach and delivers a rare complete protein with 9 essential amino acids.

Quinoa is known as “chisaya mama” – the mother of all grains. It is almost a sacred seed, as it grows during a long hot summer and during drought. It is harvested before the winter months when proteins and fats are most required. Quinoa is considered a low-fat protein source, but actually contains more fat than wheat or other grass. It also contains high amounts of oleic acid, a monounsaturated fat, which is good for the heart and alpha-linoleic acid, an omega-3 fatty acids that is also good for the heart. Unlike other fats, these good fats are stable and don’t oxidize when cooked.

Why You Could Eat This “Super Seed” And Nothing Else… And Still Be Completely Healthy

Researchers believe that this is because of the high antioxidant levels in quinoa. This seed contains alpha, beta and gamma forms of vitamin E, polyphenols and flavonoids such as quercetin that can prolong the shelf life and protect the seed from turning rancid when heated.

Quinoa has a positive effect on the blood sugar levels. The high fiber content helps it to slow down the absorption of sugars from the digestive tract into the bloodstream, and as a low-glycemic food, it exerts little blood sugar stress on the body. A study has put the Quinoa above ten Peruvian grains for its amazing effects on weight and blood sugar.

Although it maintains the blood sugar levels, it provides more satisfaction and fullness than wheat or rice. It contains magnesium, a mineral that support healthy blood sugar and pressure.

The quinoa is a natural antioxidant with potent anti-inflammatory properties and is full of various vitamins and minerals. It is considered a “complete protein”. If you want to be healthier and include more protein in your diet, Quinoa must be the center of your diet during fall and winter.

Cooking instructions

Wash the quinoa skin as it is a little bitter. Mix a cup of water with two cups of quinoa seeds and boil the mixture. When it starts boiling, cover it and let it simmer for 15 minutes. Afterwards, take the pot off the heat, and strain it with a fine strainer. Put the strained quinoa back in the pot without heat, which will ensure that the seeds are fluffy and light, not full of water.