My competition diet requires me to consume portioned meals at particular intervals or times during the day, with my macro's carefully planned out by a qualified nutritionist to enable for the best results. For my own personal body and goals, this means eating every three hours portioned meals of protein, carbohydrates and good fats.
My protein source includes options such as egg whites, chicken breast, tuna, white fish, oily fish, kangaroo and lean steak. Carbohdrates of oats, quinoa or bamati rice or sweet potato and good fats such as walnuts or almonds!
As a result from following this diet I have developed a soft spot and love for QUINOA! Carbs, protein, energy, great taste, easy to cook and so versatile! Quinoa where have you been all my life!? I simply cannot believe that I hadn't discovered it sooner, I guess my fear of carbohydrates had steered me clear of that path!
So what is this quinoa!? Pronounced Keen-Wa not Quin- o - ah (yes you anthony if you are reading this)
Referred to as a grain, quinoa is in actual fact a seed from a vegetable of the spinach and beet family.
Quinoa is a high quality protein with 9 essesential amino acids and it comes in a variety of colours white, red and black- Now this confused me at first. I was unsure which would be more nutritional as we know there is a big difference in other carbs like rice- white vs brown. I am happy to have learnt that there is NO nutritional difference among different colours of quinoa.
Red and white alike have high concentrations of complete protein, Vitamin E, B vitamins, calcium and phosphorus.
It is not fattening and has only 172 calories per 1/4 cup (uncooked) 24 calories from protein and 12 from sugar, the rest is made up of complex carbohydrates, fibre and good fats. Since quinoa is not a part of the wheat family it is also gluten free!
Being a complex carb it won't spike your blood sugar level!
Interesting Fact I learnt:
Inca warriors had more stamina and quicker recovery time by eating these quinoa seeds, making it a truly ancient powerfood!
Quinoa Nutrition:
Nutritional Value of Quinoa (100 grams)
372 calories
Proteins 11.49 grams
Fat 4.86 grams
Carbohydrates 71.2 grams
Calcium 66 milligrams
Iron 8.5 milligrams
Vitamin 1 gram
Vitamin C 1 gram
Thiamin 0.24 grams
Riboflavin 0.23 grams
Niacin 1.40 grams
Source: Bethzabe Iiguez de Barrios. Mil Delicias de la Quinua. Oruro, Bolivia: (Editora Quelco, 1977), p. 29
Quinoa is so versatile. It can be used as a rice substitute, you can add it cold to your salad at lunch, you can make a pilaf, you can use it as a stuffing for roasts, in soups, quinoa patties and pan fry or bake.. The list goes on.
Here is a little recipe to make a delicious quinoa breakfast porridge: Serves 2
1 cup almond milk
1 cup water
1/2 cup quinoa
2 apples, diced with skin
½ teaspoon ground cinnamon
1 teaspoon vanilla extract
1 tablespoon ground LSA (linseed, sunflower seed, almonds)
Cook quinoa as per instructions on packet (either microwave or saucepan boil)
Add milk, apple, cinnamon, seeds and vanilla.
Cook for 5 minutes until creamy – add more milk if needed for a creamier texture.
Spoon into serving bowls and enjoy.
Add honey on the top if you want an extra treat or even add some more fruit like banana, sultanas or blueberries! Nom Nom!!!
