Teach you 6 ways to make the best staple food for fitness "quinoa"」

Among all healthy and fat-loss meals, the highest rate of staple food is "quinoa". Whether you have eaten it or not, you should know this "king of grains" today.

Why is it a favorite cereal for fitness workers and the best cereal?

① The most perfect all-nutrition food

Quinoa is the only plant found in the world that contains a large amount of complete protein. This protein contains a variety of essential amino acids in the human body. In theory, eating quinoa alone can meet the nutritional and development requirements of our daily life. Quinoa contains 16%-22%. For comparison, let me tell you that the protein content of beef is 20%. As a plant, quinoa shows some pride.

② Low fat, low calories, strong sense of fullness

Quinoa is not only nutritious, but also has low fat and calories, and a strong sense of fullness. Eating a meal of quinoa is not only full, but also meets your daily nutritional needs and does not gain weight. It is a blessing for comrades who lose weight.

③ It's a grain, it's a fruit

Although quinoa looks very cereal, it is actually still "fruit". Quinoa contains a lot of cellulose and is not inferior to other fruits in promoting gastrointestinal peristalsis.

These benefits are something other grains cannot do.

How to make quinoa better?

The following will be introduced 6 How to grow quinoa，Various ways to eat it to solve your troubles of how to balance nutrition.

Quinoa Avocado Salad

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Ingredients:

Quinoa 50 g

Chickpeas, half avocado, arugula

Cherry tomatoes, water carrots, a little mint leaves

Apple cider vinegar, salt, black pepper, olive oil

practice:

1:Cook the quinoa in water drizzled with olive oil for 15 minutes and drain and set aside.

2:Cut avocado, cherry tomatoes and water radish into pieces and set aside.

3:Put the prepared quinoa, avocado, cherry tomatoes and water radish into a salad bowl and add some mint leaves to add texture.

4:Mix olive oil and apple cider vinegar (white vinegar) in a ratio of 3:1 and mix well, and add salt and black pepper to your personal preference.

Stir-fried quinoa rice with miso

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Ingredients:

1 cup of brown rice and quinoa each

Tomatoes, beans, zucchini, corn kernels

A tablespoon of miso sauce

practice:

1：Put the brown rice in the rice cooker and steam for 20 minutes, then add quinoa and corn kernels and steam for 15 minutes, and serve and let cool.

2：Cut the tomatoes and ginger and set aside, cut the zucchini in half.

3：Preheat the pan and add olive oil, pour in the steamed quinoa brown corn kernels and miso sauce.

4：Put all the prepared ingredients in the zucchini and put them in the oven for 5 minutes to remove.

Quinoa Vegetable Roll

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Ingredients:

Red Quinoa 50 g

Corn kernels, kale, carrots, purple cabbage

Corn flakes, chutney, olive oil

practice:

1：Soak the quinoa for 6-8 hours and cook.

2：Cut the above ingredients into diced items and add olive oil, mix well to make a salad.

3：Just coat the kale with chutney and roll the salad in the middle.

Quinoa Chowder

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Ingredients:

Quinoa 50 g

1 sweet potato

spinach,Half a white radish, Half a cup of chickpeas

Coriander (added by personal taste)

practice:

1：Pour the quinoa into a pot and cook for 15 minutes before removing it for later use.

2：In another large pot, add sweet potatoes, chickpeas, white radish and ginger and pour in quinoa.

3：Add spinach, sweet potatoes, sesame paste and cook for 5 minutes, sprinkle with coriander, and serve.

Quinoa with beibe pumpkin

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Ingredients:

90g quinoa

1 beibe pumpkin

practice:

1： The pumpkin does not need to be peeled, just remove the scoop and cut it into pieces.

2： After the water boils, put the pumpkin in a steamer and steam it in water.

3： Pre-soak the quinoa for about 15 minutes, then put it in a pot and cook for 12 minutes.

4：Take out the pumpkin and cut it into granular shapes, mix well with quinoa.

Quinoa mashed potatoes

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Ingredients:

Quinoa 15 g

Potato 250 g A small piece of carrot

One tablespoon of cooked corn kernels one tablespoon of green beans

A little salt and a little pepper

10g coconut pure coconut milk 50g

practice:

1:Peel and steam the potatoes and press them into a paste

2:Put mashed potatoes in a non-stick pan, turn on low heat, add coconut oil until fully absorbed and blended

3:Add coconut milk and continue to stir until it is completely absorbed. At this time, the mashed potatoes are already very slippery and have a shiny surface.

4:Add the cooked quinoa, mixed vegetables, salt, and white pepper to mix

5：Apply oil on the inner wall of the abrasive ring, fill it with mashed potatoes, compact it and remove the mold.

Finally, I would like to share with you:

Quinoa has the most benefits, but it is also a bit expensive, so you can buy brown rice, millet, black rice (the nutritional value and fat loss are better than rice) and cook it. It is healthy and affordable.

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