Organic quinoa flakes are suitable for various dishes and for adding to breakfast cereals. They are rich in fibre, protein, have ggluten-free and suitable for suitable for vegans.
You can make salty quinoa porridge with spices or vegetables, for example, or sweet with a vegetable drink, nuts or fruit.
Preparation: pour boiling water over the flakes, wait 5 minutes. You can fry the crumbs in a pan beforehand.
The biggest advantage of quinoa (Chilean butaltsa) is its nutritional value.
The nutritional value of 1 cup (185 g) of cooked quinoa is given below:
Kilocalories: 222 kcal
Fats: 3,6 g
Protein: 8 g
Fibre: 5,2 g
Manganese: 1,2 mg
Calcium: 31.5 mg = 3.5% SPT
Iron: 2.8 mg = 21% SPT
Magnesium: 118 mg = 39% SPT
Phosphorus: 281 mg = 40% SPT
Copper: 0.4 mg = 40% SPT
Zinc: 2 mg = 20% SPT
Potassium: 318 mg = 10% SPT
Thiamine (vitamin B1): 0.2 mg = 18% SPT
Riboflavin (vitamin B2): 0.2 mg = 15% SPT
Vitamin B6: 0.2 mg = 15% SPT
Folic acid (vitamin B9): 77.7 μg = 39% SPT
Kinoa contains flavonoids. Flavonoids are plant antioxidants with significant health benefits. In particular, two flavonoids are analysed in detail, namely quercetin and kaempferol. They have anti-inflammatory, antiviral, anticancer and antidepressant properties. Interestingly, these antioxidants are found in extremely high and very concentrated amounts in quinoa. The quercetin content in quinoa is even higher than in the typical source of quercetin – cranberries or blueberries. Compared to the grains we are used to (wheat, rye, rice), quinoa far outperforms these cereal alternatives in terms of protein content. 8 grams of high quality protein per cup of cooked quinoa makes this bar a great choice for vegetarians and vegans.
Recipes for cinema:
Quinoa salad: mix chilled, cooked quinoa sticks or flakes with cooked or canned beans, pumpkin seeds, shallots and coriander. Sprinkle your favourite spices and herbs on the salad.
Morning porridge: season cooked quinoa sticks or puffed quinoa flakes with nuts and dried fruit and serve for breakfast.
Soups with quinoa: use quinoa in your favourite vegetable or cereal soups. Substitute it for plain rice or barley groats.
