How to Eat Quinoa: Nutrition, Health, Cooking & Meal Ideas

How to Eat Quinoa: Nutrition, Health, Cooking & Meal Ideas


Hi there, and thanks for joining me for
this episode of Healthytarian Living. Today we are going to be exploring the
food known as quinoa and this is going to be part of the Healthytarian Living
series, guides and tutorials, which you can find on Healthytarian.com. And so
today we are going to learn all about how to work with quinoa how to prepare
it how to cook it how to use it in meals and most importantly why and the why is
really going to revolve around the fact that it is one of those really really
nutrient dense and superior high-quality food sources and so to start with we’ll
cover a little bit about the description of quinoa if you are not familiar with
quinoa yet it is one of the tiniest seeds although there is smaller and it
is typically I described as being off-white creamy or light beige in color
though several colored varieties exist quinoa is native to the Andean region
and this is really where it originated in these parts of South America now
today quinoa can be found growing in other parts of the world as well
including my local country Canada from what we know it was domesticated about
three to four thousand years ago and has been since used by cultures especially
in South America and has no doubt been a part of some of their optimal health
successes with respect to its botanical aspect quinoa is referred to as a seed
grain it is not part of the grass grain family nor is it a cereal grain and so
this is one of the things actually that right off the bat makes quinoa gluten
free and this is one of the reasons also why quinoa has risen in popularity
recently especially as more people have experienced various degrees of gluten
sensitivity as well as gluten intolerance we also know that quinoa is
generally speaking non allergenic and it is low compared to other foods who tend
to set off or be more of a high risk with respect to allergies and it is also
quite easy to digest so it also has a high digestibility factor
with respect to keen was nutrition it is as I mentioned to in the introduction
one of those superior foods we can call it a superfood but really as we learn
more and more about our whole plant foods which is the foundation of the
health Italian lifestyle we learned that they all have some superior and really
outstanding nutritional and health benefits and this is why we want to base
our diets on them and so what you will find in one cup of cooked quinoa which
would be a typical serving for most people we will find about 220 calories
and these are nutrient dense nutrient packed calories quinoa’s macronutrient
profile is one of those food can be considered near-perfect profiles about
70% of its calories come from optimally healthy carbohydrates which are our
body’s top fuel when they come from real whole food sources like this not
processed or refined grain and carbohydrate like foods about 15 percent
of its calories come from protein which is right in that ideal range of getting
about 10 to 15 percent of our calories from protein and about 15% of its
calories are also attributed to fats and of course as you can imagine being a
whole plant food these are optimally healthy fats mostly unsaturated fats and
out of those lots of attributes when it comes to being supportive for various
aspects of our cardiovascular system and heart health when it comes to the
vitamins quinoa is specifically rich like most cede true seeds whether it’s
you know seeds or nuts or grains or even beans in the B vitamins it’s especially
rich in folate but also includes vitamin b1 b2 b6 some b3 and it also has some
vitamin E which is a really nice addition as this provides us with not
just antioxidant benefits but also various protective and supportive
benefits for our cardiovascular system heart health and even skin and other
areas of our health when it comes to minerals quinoa is an exceptional source
of these as are all these true seeds as I’ve just mentioned to you and it is
especially high in ones like manganese but also includes
good amounts of magnesium and copper and phosphorus includes some iron and zinc
and potassium and selenium and even includes some calcium now aside from the
macro and micronutrients quinoa is an outstanding source like all whole plant
foods of phytonutrients and remember we want variety in our diet and this is why
we want to include something like quinoa because as we enjoy the different
variations of whole plant foods then we get to enjoy all of the different and
powerful benefits that come from their respective phytonutrients we know these
have really powerful value when it comes to our health and quinoa specifically is
rich source of flavonoids which optimally support again our
cardiovascular system our protective against major chronic conditions
including cancers and such also support just general vitality and longevity many
of quinoa phytonutrients have antioxidant properties or benefits and
so that also been officially supports our health from immune health to again
being protective preventative against cancers some of its phytonutrients also
include ones like stew opponents and you may have heard of these as they are
present in various plant foods and tend to have a little bit of a bitter nature
to them and so we’ll be talking more about those when we talk about
preparation and cooking of quinoa ultimately quinoa has very powerful
anti-inflammatory benefits and again this is for many of its nutritional
reasons that we’ve just finished mentioning so all in all in it is a
really smart food to include whether you are trying to protect your body and
health whether you are trying to prevent the major chronic conditions anything
from diabetes type 2 to again various aspects of heart disease high blood
pressure cholesterol to cancers to running our immune system optimally and
really supporting every organ tissue and cell in the best of ways and so it’s
definitely a food that we can feel really good about including as part of
our regular diet when it comes to buying your quinoa
especially if this is your first time where should you begin well today quinoa
is widely available throughout North America South America of course and is
making its way to other parts of the world as well so check your local
grocery store your local natural health food store as most likely it is already
there you can also of course utilize the many online options where you can buy
foods from you can find quinoa also in your bulk food store as well as local
food co-ops the most important thing of course is you want to have the highest
quality quinoa possible and while at least right now quinoa is not threatened
by any genetic engineering or genetic modification it is still a really good
idea to buy organic quinoa remember the healthier the farming method was the
more it supports us nutritionally but the more it also supports our planet and
so organic quinoa is always a good idea and of course buying fresh keen was so
be mindful if you are buying from open bulk bins in terms of how quickly that
quinoa is turned over so that it is not sitting there for long periods of time
the best way to store your quinoa is to keep it of course in sealed containers
you can transfer a bulk amount especially when it comes in something
like five pound or ten pound or bigger bags and bottle it for example as I like
to do in various reusable jars so making sure that it’s tightly sealed and this
way you can have your quinoa sit for a year if not longer preferably in a cool
and dry spot that would be best but what we know about quinoa so far is that
unlike other seeds or nuts it is not as prone to oxidation in terms of storing
cooked quinoa it will keep in the fridge for several days usually about three
days even sometimes four to five days can work as long of course as you are
using clean utensils to remove the necessary amounts as you prepare your
meals sometimes people ask can I freeze cooked quinoa and yes absolutely you can
do that although I find that quinoa is so quick and so easy to cook that fresh
again or freshly cooked as much as possible really is best and you can cook
a big batch at a time and again have it last at least for the majority of the
week and then you can quickly make your meals very efficient by just
adding some cooked quinoa to some of the meals we’ll be talking about later on
so next let’s talk about preparation methods for your quinoa so quinoa comes
as a dry seed and that’s typically how it is sold now from here we have several
options the main two routes though to take would be either soaking and
sprouting your quinoa to keep it fully raw or you can of course do a variation
of that and then cook your quinoa now what we’ve also learned thus far about
quinoa is that cooking such as simmering it after boiling your water isn’t as
destructive to it as it would be for example to many of the other whole plant
foods if you’d like to go the sprouting method then there are lots of resources
for example whether written or video ones that you can look up on the
internet and see which method resonates with you the most but typically we would
be soaking our quinoa first for some extended period of time sometimes people
do it for as little as 30 minutes sometimes up to about six to eight hours
and then rinsing draining rinsing really well and then starting the sprouting
process and the sprouting can take anywhere from about one to three days on
average and then that quinoa can be consumed assuming again it’s been rinsed
along the way appropriately and that kind of quinoa
can again be kept in the fridge and keep well for several days again making sure
that you keep it in appropriate containers now with respect to the
cooking method we have a few ways that we can enter this we can either soak our
quinoa first which is always a good idea to do with all seeds grains beans nuts
etc soaking it here can be for as little as fifteen minutes up to several hours
and then draining all that water rinsing really well and proceeding to cooking
either way even if you don’t soak your quinoa being that it is easy to digest
and gluten free and all that we can proceed to simply rinsing the quinoa and
cooking it for the most part we’d like to definitely rinse the quinoa
one of those phytonutrient groups this opponents for example they tend to have
as I mentioned a bitter flavor so sometimes people eat their quinoa and
say well I don’t really like it or I had a bad experience I don’t want to try it
again but what I recommend is definitely make sure that you prepare your own
quinoa rinse it properly if not soak it for some time to release the what’s
opponents are water soluble and they will get released under some really
good either rinsing or as part of a little bit of soaking and so that tends
to change keen was flavor slightly and make it more
well pleasantly just neutral sometimes people describe it as very gently sweet
or a little bit nutty so that can also be improved upon now when it comes to
cooking our quinoa the ratios for your dry quinoa to water I’ve come across
anything from a one-to-one ratio to a 1 to 2 ratio one parts quinoa to two parts
water and what I found is that a 1 to 1.5 ratio works best and this is my
recommendation this is how I cook my quinoa and every single time enjoy you
know perfectly cooked quinoa my usual amount is to cook 2 cups of dry quinoa
in which case I will be using 3 cups of water and this makes a really nice
serving for several days and again makes your meal time and your cooking time
more efficient so consider cooking a little extra and that way again you can
help yourself to make really quick efficient meals from wholesome plant
foods so after you soak and drain and rinse or simply rinse your quinoa bring
the appropriate amount of water to a boil and once it starts to boil add in
your quinoa stirred around and then reduce the heat to simmer and set a
timer this is always a key to having perfectly cooked quinoa for 15 minutes
and how do you know your quinoa is done because all of the water has absorbed so
just like when we cook rice there’s no need to stir the quinoa while it is
cooking simply cover the pot with a lid and leave it like that until the timer
goes off when you hear the timer go off then examine your quinoa especially this
is easy to do if you have see-through lids and something I’m always a big fan
of when it comes to getting proper cookware so examine it see if all the
water looks like it has absorbed if not give it another minute or two and that
should do it and then turn off the heat and remove the quinoa from the heat you
can let it sit for several minutes you can fluff it with a fork and that’s it
you can then proceed to use it fresh in a meal or let it cool off and store it
in the fridge for your next meal with quinoa
so now that we know how optimally nutritious quinoa is and therefore great
for our overall health as well as how weight friendly it is and we know how we
are going to buy it and store it and cook it how are we going to use the
quinoa as part of our meals well the good news is quinoa is so versatile and
again usually its flavor is neutral enough that it can go as part of any
meal that you like whether you want a meal on a sweeter side on a sour or
spicy or savory side quinoa is super versatile and can go pretty much with
anything and so for breakfast you can swap perhaps your usual bowl of oatmeal
or steel-cut oats or teff or commute or whatever
perhaps morning whole-grain that you are eating or using and try quinoa you can
add in some soaked nuts to it or some soaked seeds or some fresh berries or
another fruit some coconut you can make your own almond milk and mix it around
in there so possibilities are endless in terms of what you’re going to most enjoy
when it comes to lunch or dinner you can add quinoa to soups you can add quinoa
to salads and one of my favorite ways to use quinoa in salads is the quinoa
tabouli salad and you can find that video whether on youtube under the
healthy terriun channel or on health Italian comm in the recipe section you
can add quinoa to various stir fries saute steamed mixes as I like to call
them and that’s another one of my favorite ways to use it you can simply
make a bed of it on your plate and then add the different sauteed or steamed or
stir-fried veggies and mushrooms to it or you can mix it all together and make
a meal out of it and I prefer the former method when my quinoa is freshly cooked
and the latter method when I have some quinoa already cooked and just need to
steam or saute some veggies and mushrooms and then add the quinoa to it
stirred around add some herbs and spices and you have a beautiful delectable meal
in just again a few minutes now what else you can do with quinoa is you can
add it to smoothies some people like adding cooked quinoa to smoothies but
what else is really neat and something I’ve recently decided to try is to use
quinoa flour in smoothies because it can actually be added in its raw form and
see how you may enjoy perhaps giving some variety to your hopefully green
smoothies and making them even more nutritionally dense it does not change
or alter the taste of the smoothie again here I’m referring specifically to green
smoothies and as I mentioned to you in the introduction as well today we can
make quinoa a more sustainable product by becoming more of a local product and
so for example I found some Canadian quinoa so quinoa grown in the Canadian
Prairies now some people will also wonder what about baking with quinoa
flour and if you do want to bake something then yes you can use some
quinoa flour although keep in mind that it being gluten free it will not be a
perfect substitute for typical grass grain gluten based flours and so you’re
going to have to look for specifically quinoa based recipes or know how to work
with it so that your recipe of course turns out as its intended so ultimately
where ever you would use perhaps something like brown rice or buckwheat
you can swap quinoa in cooked quinoa for example or sprouted quinoa and enjoy
that as part of any meal now besides the quinoa flour that I
mentioned to you there are also other quinoa products on the market today such
as quinoa pasta and this is again due to the growing demand of gluten-free needs
or products in our society quinoa if it’s pure quinoa pasta that can be a
much better choice for example than any of course white wheat or even regular
whole wheat but not organic so experiment with that if you do choose to
use any pasta in your diet but remember that whole as much as possible is best
or minimally processed and trying not to go into any of the heavily processed
quinoa foods so be smart with how you use the whole plant food the more
processed it gets the more we lose the more we miss out and the more we
introduce other unfavorable characteristics and so I hope you
enjoyed this introduction and guide to using quinoa understanding that it is a
superior whole plant food and one that we can comfortably use and include as
part of optimally healthy living and eating and quinoa is very easy to work
with whether it is its cooking method or the
different versatility that it provides to our meals I hope you enjoy working
with quinoa if you haven’t tried it already I definitely recommend that you
give it a try and if you have tried it or have some of your favorite recipes
with quinoa that are optimally healthy then feel free to include those in the
comments below thanks for joining me today and see you next time
you

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100 thoughts on “How to Eat Quinoa: Nutrition, Health, Cooking & Meal Ideas

  1. Hello, and greetings from Nottingham, UK! I've just seen your great video about quinoa, and I loved it!!! I've been eating this yummy seed for six years now and it's a firm favourite. I buy organic tricolore from my brilliant health food shop, and I can easily buy it on line too. I've experimented by cooking it with amaranth, which produced a very interesting 'porridge', and I really enjoy this with organic honey, a few drips of good vanilla extract, some pistachios and a goodly dollop of natural yoghurt, organic – of course! I've just bought some whole cardamon pods and I'll bash up a couple and add to my quinoa ioday to prepare my next batch. Pomegranate seeds with their gorgeous gleaming pinkness and a drizzle of date nectar with some toasted almond flakes are tomorrow's breakfast!!!

  2. I dry roast quinoa on low heat till it looks a bit brown, then add ,say, to one cup quinoa 1.5 water. Now I add a handful of shreded coconut and cook covered on very low heat till water is gone and quinoa looks fluffy. its delicious !!

  3. Hello from Oregon. Thank you so much for this video. We use our pressure cooker a lot. I learned to cook quinoa in the pressure cooker. No worries about getting sidetracked and forgetting it on the stove.

  4. I saw organic quinoa the other day next to chia seeds which I bought because I already know their great health benefits but I had no previous knowledge about quinoa and that's why I decided to find out and, fortunately, I came across your great and informative video. Thanks.

  5. This video is very helpful. You are using an electric stove and I have an electric stove so it's good to know how to properly set for cooking. Awesome video

  6. Lynette from Sydney Australia thank you i enjoyed your video i am 72 and going vegan i was a vegetarian for some time but feel it will be better for my health i look forward to seeing more in the future

  7. Hello from Egypt, I've eaten quinoa salad. Here's the recipe;
    Arugula leaves, apple slices, quinoa, raw onion rings, vinegar, bees honey.
    It was beyond perfection, so I thought of sharing it with the whole world to enjoy the sweet n sour quinoa salad ❤❤

  8. I just cook up this wonderful quinoa to put in salads but I will have to expand in place of brown rice & see what how it fares that way

  9. i bought a bag of this today for the first time. my daughter told me about this. due to having health problems & to loose weight..which i need for all. i hope i will like it & if not im not going to stop useing it.. gotta go for it.. great video. very clear spoking. thank you for the info.

  10. I have an intolerance towards Quinoa & Amaranthe. As a vegan I find this perplexing and frustrating. I have even attempted sprouting. Have you ever come across anyone else with this problem?

  11. Thanks so much for your video. Today is the first time I heard about quinoa. I'm from Fiji, sound like its really good to eat. but thanks your video is really clear, wish all video is clear and loud enough to hear. God Bless.

  12. Thank you so much for sharing this very informative video, I've heard of Quinoa but had absolutely no idea how to use it, I will be trying this in a salad recipe. Instructions were so clear that I'm sure I won't create a disaster.Again thanks so much. I'm in Fla and this will be great for the hot humid months ahead.

  13. Very good explaination & presentation..very clear and usefull.. thank u so much… i just cooked mashed & strained quiona with red bean. Served with chicken & vegetable kebabs.. so yummy…

  14. I enjoy eating quinoa almost every day. I cooked sautéed vegetables then mix them together. At first, I would mix it with rice, but now, I enjoy it. I also give my husband and he loves it. Thanks for sharing this info as well.

  15. Awesome thank you I enjoyed your video I love it , it is very informative video I never used it before because I did not know to good it , now I know how to use it Excellent .God bless you..

  16. Ah… It's been a minute but I've found the great communicator talking about what I have a pantry full of!! Thanks yet again for your advice!!!

  17. I really do love and enjoy Quinoa
    I never knew to rinse it or soak it but i have never thought it tasted bitter ….it is always so delicious.
    I literally eat it as a meal with veggies steamed in or fresh fruit over it….it is just a wonderful food.
    Thank you very much for this video.
    May God bless you!

    Jesusaves! John 3:16-18❤

  18. Thanks for the info. İs it better to soak the quinoa with a dash of vinegar as some people say, or is this a myth? tia

  19. Thank you so much! I just tried eating this & I was intrigued. I might begin to eat this! Eating rice, wheat, flour, & corn tortillas it makes me get swollen. I hope this helps.

  20. This was exactly what I needed, very informative and helpful, thank you, this is an excellent introduction for newbies like me. Subscribed, can't wait to see what else you have uploaded.
    Many thanks from Warwickshire UK.

  21. It's highly recommended that before your place any hot item in your fridge, allow it to cool off first. Otherwise, it will raise the temperature of the fridge and can cause foods to spoil and or grow bacteria

  22. Thank you for explaining.. I didn't know what it was until I tasted it. Thank very informative. I love your videos so plain not complicated. Thank you. God bless😇

  23. Thank you, I purchased a bag as part of my new healthy/proper eating plan, but wasn't exactly sure of the best way or ways to prepare & include it in my meals, this is very helpful, blessings.

  24. For fluffier quinoa that doesn’t clump, I sprinkle a little cold water after it’s done. Move it around with a fork or spatula so that the grains come in contact with the water n stop cooking. Cover n remove from the stovetop. Let it sit for a few minutes.

  25. Thanks a lot. Very informative n comprehensive.
    Also, you have a very nice, quiet n clear way of speaking. Much appreciated.

  26. I love your video! Chock full of information, you are a wonderful teacher.
    A question I have is the ratio of water to cook 1 cup soaked quinoa.
    Thank you

  27. How about the bad side effects of Quinoa? If you use the Quinoa Flour you can't soak it in water to remove the impurity of-it, and I hear that it can't create liky guts creating more harm than good.

  28. Thank you for this video. Found this very informative. Just discovered I'm a type 2 diabetic and I'm looking for ways to cut out starches and quinoa sounds like the perfect substitute.

  29. First of all, thanks for uploading this great video about this superfood. I usually make quinoa as an Indian version ,called quinoa Upma. Basically it’s mix of veggies with onion tomato garlic sautéed , and just adding cooked quinoa to it. It tastes delicious!😊

  30. I use it in tacos as a meat replacement. It's also great for nachos again as a meat replacement. Its wonderful for it. Love how versatile it is

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