The health benefits of quinoa by Jo Lewin

A bowl and two spoons filled with uncooked quinoa seeds

A complete protein and fantastic wheat-free alternative, the demand for quinoa has risen sharply in recent years. Nutritionist Jo Lewin shares recipes, cooking tips and the nutritional highlights of this fashionable grain-like crop…

An introduction to quinoa

Quinoa, pronounced ‘keen-wa’ is a great wheat-free alternative to starchy grains. There are two types: red and creamy white. Both types are slightly bitter when cooked and open up to release little white curls (like a tail) as they soften.

Grown in South America (Peru, Chile and Bolivia) for thousands of years, quinoa formed the staple diet of the Incas and their descendants. In recent years, foodies in the UK and the US have heralded it as a superior alternative to bulgur wheat, couscous and rice. Though it often occupies a similar role to these grains in dishes, quinoa is actually a seed from the same family as beets, chard and spinach.

Nutritional highlights…

The UN named 2013 ‘International Quinoa Year’ in recognition of the crop’s high nutrient content. With twice the protein content of rice or barley, quinoa is also a very good source of calcium, magnesium and manganese. It also contributes useful levels of several B vitamins, vitamin E and dietary fibre.

Cooked quinoa seeds become fluffy and creamy, yet maintains a slight crunch. It has a delicate and subtly nutty flavor, versatile for breakfast (as a cereal), lunch (as a salad) or dinner (as a side).

Quinoa is among the least allergenic of all the ‘grains’, making it a fantastic wheat-free choice. Like buckwheat, quinoa has an excellent amino acid profile, as it contains all nine essential amino acids making it a complete-protein source. Quinoa is therefore an excellent choice for vegans.

A 100g serving of cooked quinoa provides:
 120 calories 4.4g protein 1.9g fat 19.4g carbohydrate 2.8g fibre

Research

Quinoa is high in anti-inflammatory phytonutrients, which make it potentially beneficial for human health in the prevention and treatment of disease. Quinoa contains small amounts of the heart healthy omega-3 fatty acids and, in comparison to common cereal grasses has a higher content of monounsaturated fat.

As a complete protein, quinoa contains all nine essential amino acids – including the elusive lysine and isoleucine acids, which most other grains lack. Naturally high in dietary fibre, quinoa is a slowly digested carbohydrate, making it a good low-GI option.

How to select & store

Ensure there are no tears or holes in the packet of quinoa you are buying as moisture can affect the freshness of the grain. Store in an airtight container and keep it in a cool, dry place where it can last for several months.

Safety

When boiling quinoa, the compound that coats the seeds (saponins) creates a foam. These saponins give quinoa a slightly bitter taste. It is best to remove any leftover saponins on the quinoa coat; thoroughly washing the seeds before cooking by putting them into a sieve and running them under cold water. Once you have rinsed it well, it can be cooked like rice. It will expand to several

READ MORE HERE:  https://www.bbcgoodfood.com/howto/guide/health-benefits-quinoa

Quotes to ponder

How to Grow Patio Tomatoes by Gardening Channel

How to grow successful patio tomatoes

ABOUT PATIO TOMATOES

The Patio and Patio Hybrid tomato varieties give away their gardening instructions in their names. They are designed for growing on patios, decks or balconies in containers. They grow to about two feet tall, with plenty of dark green foliage. These dwarf tomatoes are a determinate tomato variety that can be called the ideal container plant, and have become one of the most popular small container tomatoes sold in the United States. Determinate means they grow compactly and produce fruits that are close together. Patios also have relatively large fruit among the dwarf tomatoes, averaging about three to four ounces per tomato. Their strong stems and bush-like shape make them perfect for a good tomato yield right from your patio.

Want to buy tomato plants online and have them shipped to you?

We recommend The Tasteful Garden for the online purchase of tomato plants. They carry heirloom tomatoes, cherry tomatoes, slicing tomatoes, black, orange, red and many, many other tomato varieties. Check out the Legend Tomato, shown above.

IDEAL SOIL CONDITIONS FOR TOMATOES

When growing dwarf tomatoes in containers, you need a well-drained, loose, but rich soil. You can use potting soil, which is mixed for this purpose, or make your own. Mix leaf mold or fine mulch in with some peat moss, vermiculite or perlite for a lightening effect that will ensure good drainage. The basic soil that you mix these with should be a dark, moist soil like humus, or even compost. Add more peat, mulch or equivalents to heavy compost, though, to be sure it doesn’t retain water too heavily and risk

READ MORE HERE:  https://www.gardeningchannel.com/how-to-grow-patio-tomatoes/

BBQ Time!

Greetings my Arising Soul Family!

Let’s get you ready for a delicious vegetarian BBQ that you can do this weekend with your family and friends.

Isn’t it great that you can have a BBQ without taking the life of another living being!  Grilled veggies are fantastic, and I know you’ll love them if you just give them a chance.

I wish you and yours, Understanding, Balance, and Peace,

the Silver Sage of

NewFound-Life.com

It’s About To Get Real! By the Silver Sage of NewFound-Life.com

👁Greetings my Arising Soul Family! (ASF🧠)

Just a tip…the Silver Sage is getting ready to open your eyes with new information, ideas, and facts.

Be sure to SUBSCRIBE to my YouTube channel and FOLLOW my blog on NewFound-Life.com So you can join in.

🤓It’s about to get real…

https://www.youtube.com/channel/UCopeuk53MA1yZp32xlP_DQg

#thesilversage

https://newfound-life.com/blog-post/

the Silver Sage, wishing you understanding balance and peace 🧘🏽‍♀️⚖✌🏽

Watch “Healthy Oatmeal Carrot Cake” on YouTube

Greetings my Arising Soul Family (ASF)!

Uuuhh, now this carrott cake looks DELICIOUS!

If you try it, let me know what you think!

Understanding, Balance, and Peace, from the Silver Sage of NewFound-Life.com

🧠⚖✌🏽🧘🏽‍♀️