Quinoa, # 039, grain # 039; gluten free
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Quinoa is becoming increasingly popular. Of course there is a reason: the super healthy pellets are nutritious and full of protein and other healthy substances. What is it exactly and how do you prepare it?
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Quinoa is pronounced kienwah. In the Andes they have been eating it for thousands of years. It is the main food crop there, as it thrives even at high altitudes and in cold and dry conditions. The fruits of the quinoa plant are actually seeds, but they look like grain and that's how you use them in the kitchen. The Netherlands Nutrition Center classifies quinoa in box 4 of the slice of five: the box that also contains bread, potatoes, rice, pasta and couscous. In the supermarket you will find the 'normal' white variant, but in health food stores they also sell red and black quinoa. It has a nutty flavor and a crunchy bite.
High in protein
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Quinoa has a high nutritional value and is therefore seen as a 'superfood'. It consists of about 15 percent protein and the protein composition resembles that of milk. In addition, it contains vitamin B2, vitamin E and minerals such as iron, copper and magnesium. It is very low in calories (about 350 kcal per 100 grams of uncooked product) and it is very filling, so it is also a great part of your meal if you want to monitor your weight.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
No gluten
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If you have celiac disease, you cannot tolerate gluten and you should not eat grains such as wheat, rye, spelled, barley and oats. Quinoa is suitable for people with a gluten intolerance, because the seeds do not contain gluten. After all, they aren't real grains, they just look like them. Gluten-free products are also made from quinoa flour, such as pasta, bread and breakfast cereals. Quinoa may come into contact with gluten-containing grains at the factory, so check the packaging to make sure the product is truly gluten-free.
Wash well
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The granules are covered with a layer of saponin, a soap substance that occurs naturally on all kinds of plants. This gives a bitter taste. Although manufacturers often remove most of the saponin, it is recommended to wash quinoa thoroughly before use, even though the packaging says it is not necessary. Place the quinoa in a sieve and rinse it under the tap, stirring with your fingers, until the water is no longer frothy.
From breakfast to dinner
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About 50-75 grams per person is sufficient. Boil one part quinoa to two parts water, for example one cup of quinoa with two cups of water. Bring the water to a boil. As soon as the water boils, put a lid on the pan and lower the heat so that the quinoa is simmering gently. Stir the pan regularly so that the granules do not stick to the bottom. The seeds absorb the water during cooking so they increase in volume three times. They are done after 15 minutes. Some quinoa is pre-cooked, so always check the packaging for the correct preparation method. You can eat quinoa in place of couscous, pasta, or rice. Or make it a salad for lunch or a light evening meal. With some cinnamon, fruit and possibly nuts it is also a healthy breakfast dish.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
Recipes
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Quinoa with vegetables and walnuts Quinoa with spring vegetables Quinoa with green and yellow Quinoa Salad Spicy fava beans with quinoa