Is Quinoa Gluten-Free? By Bojana Galic Reviewed by Bonnie Taub-Dix, MA, RD, CDN

Quinoa is naturally gluten-free but you’ll want to check the package nevertheless.
Image Credit: 4kodiak/iStock/GettyImages

If you’re looking to avoid gluten or simply want to add some variety to your plate, add quinoa to your cart. Quinoa is a naturally gluten-free seed (yes, it’s technically a seed) that’s safe for those with gluten intolerance or sensitivity, according to the Celiac Disease Foundation.

However, not all products or quinoa blends are necessarily free of gluten, so you should check for gluten-free labels on your quinoa packaging. Likewise, at a restaurant, you’ll want to verify your quinoa is prepared separately from gluten-containing ingredients such as wheat, rye or barley.

Why You Should Include Quinoa in a Gluten-Free Diet

When it comes to the many marvelous types of grains, knowing which varieties do and don’t contain gluten requires some memorization. Alongside gluten-free buckwheat (yes, buckwheat is gluten-free even though the word ‘wheat’ is within its name), quinoa is another you can add to the gluten-free list.

Quinoa is high in fiber, iron and magnesium, according to the Whole Grains Council. You’ll get about 3 grams of fiber total, which is about 12 percent of your daily recommended value, per 1/4 cup of uncooked quinoa.

Quinoa is also one of the only plant-based sources of complete protein, meaning it contains all nine essential amino acids that your body can’t produce on its own. You’ll get about 6 total grams of complete protein per serving.

Tip

If you haven’t eaten quinoa before and have a gluten intolerance or sensitivity, introduce it into your diet gradually, recommends Joanna Foley, RD. “Quinoa should be well tolerated by most people with gluten sensitivity, yet should be introduced gradually and in small portions to allow the body to become familiar,” she says. “Always pay close attention to symptoms, since it is possible to develop sensitivities to many foods.”

Verifying Your Quinoa Is Gluten-Free

In its natural form, quinoa is gluten-free. However, quinoa can be exposed to gluten-containing ingredients either during preparation or during manufacturing, according to the Celiac Disease Foundation. So, if you’re at a restaurant, you’ll want to verify that your quinoa is prepared on separate surfaces and with separate utensils.

When buying packaged quinoa, check the container to make sure it’s safe from cross-contamination. If your package is labeled gluten-free, that means it contains less than 20 parts per million (ppm) of gluten, making it generally safe for consumption, according to the FDA.

In some cases, your quinoa may even have a Certified Gluten-Free seal on the

READ MORE HERE:  https://www.livestrong.com/article/13725535-is-quinoa-gluten-free/

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

Upping the quarantine Routine, by the Silver Sage

Greetings, my ASF! 😉 (ARISING SOUL FAMILY)

How are you doing? It’s important that you’re not allowing ‘the quarantine’ to pull you down.

It’s my hope that you’re using this time wisely and lifting yourself (and others), up.

Here are a some tips from me as to a few of the things I do to help lift my soul during this time.

1. Meditation

2. Spiritual cleansing baths

3. Communing with Mother Nature by way of taking care of my plant-babys, going for walks, and being outdoors with my face to the sky.

4. Journaling

5. Getting extra sleep

6. Cooking DELICIOUS, lowfat, low calorie Vegetarian & Vegan meals

I’ll share more of my list in another article, but for now, I’ll share with you a few photos of the meal and (lowfat,low calorie), dessert that we made today.

We feed our fur-baby the same things we eat, except for desserts, of course! 😁👍🏽

Stay safe and healthy and look after one another.

Peace🕉☮,

the Silver Sage of NewFound-Life.com

vegan meatloaf by Iosune

This vegan meatloaf is a savory, healthy and gluten-free dish. Made with easy to find ingredients, it’s a delicious plant-based version of a classic recipe.

A picture of a sliced vegan meatloaf onto a white surface

Here’s another plant-based recipe, perfect for Thanksgiving, Christmas, special occasions or just to make on a daily basis. I’ve never been a meatloaf-lover myself, but I do love this vegan meatloaf.

The classic recipe is made with ground meat, bread, and some spices. I’ve used legumes instead of meat and nutritional yeast instead of bread to make a gluten-free recipe.

This meatloaf is adapted from our veggie burgers, which are the best plant-based burgers we’ve ever tried. You can find the recipe in our Simple Vegan Meals ebook. I don’t know which recipe I like the most (the burgers or the meatloaf) because both are AMAZING.

I preferred to use a lined 9×5 inch (23×13 cm) loaf pan to make this meatloaf, but any other rectangular pan will do. If you don’t have any, you can also use your hands and a lined baking sheet, it’s up to you!

This vegan meatloaf is simple, easy to make and so tasty! You can eat it with my vegan mashed potatoes and this delicious vegan gravy to enjoy a delicious plant-based meal

how to make vegan meatloaf – step by step
Step by step photos of how to make vegan meatloaf
  • Preheat the oven to 350ºF or 180ºC.
  • Add the chickpeas and beans to a mixing bowl and mash them (photo 1).
  • Add all the remaining ingredients of the meatloaf and mix until well combined (photo 2).
  • Press the mixture firmly in a lined 9×5 inch (23×13 cm) loaf pan (photo 3).
  • To make the glazemix all the ingredients in a mixing bowl (photo 4).
  • Spread the glaze evenly over top and bake for 50 minutes (photo 5).
  • Remove from the oven and allow the vegan meatloaf to cool for at least 5 minutes before removing it from the loaf pan (photo 6).

pro tips

  • Tahini can be replaced by any

READ MORE HERE:  https://simpleveganblog.com/simple-vegan-meatloaf/

Veggie Dumpling Stew By The Purple Carrot

By The Purple Carrot

Veggie Dumpling Stew

DINNER
Family FriendlySpring RecipesSoy-FreeBeans/LegumesRoot VegetablesAppetizerSide DishSoupDinner
GET RECIPES DELIVERED

SERVINGS

2

PREP & COOK TIME
40 min
CALORIES
266
FAT
2g
CARBOHYDRATES
54g
PROTEIN
9g

MAIN INGREDIENTS

  1. 2 potatoes
  2. 3/4 cup peas
  3. 1 carrot
  4. 1 1/2 cups whole wheat flour
  5. 1/2 teaspoon baking soda
  6. 3/4 cup almond milk
  7. 1 tablespoon agave
  8. 1 onion
  9. 2 garlic cloves, peeled
  10. 4 cups vegetable broth, used in two steps
  11. 1/4 cup fresh parsley
  12. 1 tablespoon nutritional yeast*
  13. 1/2 teaspoon dried oregano*
  14. 1/2 teaspoon dried rosemary*
  15. 1/2 teaspoon dried basil*
  16. pinch salt**
  17. 2 tablespoons olive oil**
  18. * spice pack
  19. ** not included

TOOLS

  • Large Saucepan
  • Medium Bowl

INSTRUCTIONS

1. Prepare. Rinse and dry all produce. Peel and chop the onion; mince the garlic, peel and dice the carrot; dice the potato. Roughly chop the parsley, removing the stems. Place olive oil in a large saucepan over medium high heat.
2. Add two tablespoons of vegetable broth, the onion and 

15 Wonderfully Cozy Bread Recipes That Taste Just Like Fall by Claire Sibonney

One of the most exciting things about fall (besides showing off our new knitting projects) is baking beautiful sweet loaves and breads using our favourite harvest goodies — freshly picked apples, pears, squash and pumpkins — paired with rich, warm spices. Bring on those carbs and cozy sweaters!

This Witch is baking in her kitchen By The Silver Sage Witch of NewFound-Life.com

This Witch is baking in the kitchen today and talking about why it’s not necessary to fear Witches or Witchcraft.

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♥♥♥Be sure to book your personal Tarot Card Reading, or an Angel Card Reading with me to help you plan your future.

Contact me at:  igo4more@web.de

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Please let me know what you are interested in hearing about.

I look forward to meeting with you again next Thursday.

Bright Magickal Blessings, from The Silver Sage Witch

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