Native from South America – the Incas considered it a sacred grain –, quinoa is an edible seed, with a high content of protein and fibre which makes it highly satiating, but with a low caloric content . In the last 20 years, it took up the front of the shelves in supermarkets, gaining popularity, competing with rice and pasta, and getting in many diets. There are several types of quinoa but the most predominant and easily to find are red, black and white quinoa (also differing in flavour, which can be stronger or milder). It is generally prepared and consumed like any other grain, but it is also available as flour. As with (almost) everything in cooking, its preparation involves a few tricks, being however quite fast . And it can be served cold or hot, as a side dish, plain or mixed with other ingredients. Be aware that quinoa: Has no gluten, therefore being an excellent alternative for people with celiac disease or intolerant to gluten; Is rich in fibre (more than other grains), which is important for metabolism, and also rich in protein, calcium, iron, phosphorus and magnesium; A cup of cooked quinoa (± 185 g) contains 5 g fibre, 8 g protein, 3.5 g fat, and 222 calories; When integrated in a balanced diet, studies conducted confirmed that it can contribute to improve risk factors of certain diseases; Can be consumed at breakfast or afternoon snack (replacing cereals), with milk or yogurt, and also at main meals (as a side dish, replacing potatoes, rice or pasta); As flour, it can be used in the confection of cakes, breads and cookies. Note: The fact of having low calories and being highly digestive leads many people to consume quinoa in excess. However, diet should be varied. If you enjoy quinoa, eat it moderately, for excess could be unhealthy . Sources: Healthline Innovations in health value and functional food development of quinoa Now, learn the recipes by our nutritionists Alexandra Lima , Cristina Vieira Cunha , Paula Claudina , Raquel Barbosa , Simone Fernandes , Sónia Xavier e Tiago Morim . Meet the nutrition clinical team from Hospital da Luz network
