Quinoa
Quinoa, found at altitudes between 1,500 and 4,500 meters above sea level in regions such as Amazonas, Ancash, Apurímac, Arequipa, Ayacucho, Cajamarca, Cusco, Huancavelica, Huánuco, Ica, Junín, La Libertad, Lambayeque, Lima, Lima Metropolitana, Moquegua, Puno, and Tacna, is a nutrient-dense food rich in complete proteins, fiber, magnesium, and iron. It supports bone health and helps prevent osteoporosis due to its calcium content. Additionally, quinoa is high in iron, aiding in anemia prevention, and has a low glycemic index, making it beneficial for managing Type 2 diabetes. Its complete proteins and essential nutrients assist with hormonal balance, particularly in conditions like PCOS and irregular menstruation. Quinoa is hypoallergenic, making it suitable for those with food allergies, and its fiber content aids in weight control. Furthermore, it supports thyroid health and promotes mental well-being due to its antioxidant properties. While there are no major contraindications, quinoa contains saponins that should be thoroughly rinsed before cooking to avoid potential digestive upset if consumed in large amounts.
| AREAS – MASL | RICH IN |
| 1500 TO 4500 MASL – AMAZONAS – ANCASH – APURIMAC – AREQUIPA – AYACUCHO – CAJAMARCA – CUSCO – HUANCAVELICA – HUANUCO – ICA – JUNIN – LA LIBERTAD – LAMBAYEQUE – LIMA – LIMA METROPOLITANA – MOQUEGUA – PUNO – TACNA | – Complete proteins – Fiber – Magnesium – Iron |
| BENEFITS | CONTRAINDICATIONS |
| Quinoa supports bone health and helps prevent osteoporosis with its calcium content. It’s also rich in iron, aiding in anemia prevention. Its low glycemic index helps manage Type 2 Diabetes. Quinoa’s complete proteins and nutrients assist with hormonal balance, especially in PCOS and irregular menstruation. It’s hypoallergenic, making it ideal for those with food allergies, and its fiber aids in weight control. Additionally, quinoa supports thyroid health and promotes mental health with its antioxidants. | No major contraindications, but quinoa contains saponins, which should be thoroughly rinsed off before cooking as they can cause digestive upset if consumed in large amounts |
RECIPE – Quinoa Salad with Lemon and Herbs
Ingredients
Instructions
- Rinse the quinoa thoroughly under cold water to remove the saponins.
- In a pot, combine the quinoa and water (or vegetable broth) and bring to a boil. Reduce heat, cover, and simmer for about 15 minutes or until the quinoa is tender and all the water is absorbed.
- Fluff the quinoa with a fork and let it cool.
- In a large bowl, combine the diced cucumber, bell pepper, red onion, parsley, and mint.
- Add the cooled quinoa to the bowl and mix.
- In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
- Pour the dressing over the quinoa salad and toss well.
- Optional: Add crumbled feta or avocado for extra flavor and texture.
- Serve chilled or at room temperature.