Good, healthy and also suitable for the diet of celiac, because it is gluten-free. It is really worth eating the seeds of this herbaceous plant considered nutritionally valuable because, in addition to containing all the essential amino acids indispensable for protein synthesis, it has strong properties antiage.
With the help of Dr. Luca Speciani, doctor and nutritionist in Oreno di Vimercate (MB), we will explain how it works.
What it contains
«In addition to mineral salts with an anti-aging action, such as zinc, quinoa provides Vitamin E, antioxidant, and especially flavonoids, including quercetin and kaempferol, which counteract the harmful action of free radicals and, therefore, premature aging.
A study published in Molecular Nutrition & Food Research revealed that quinoa is among the foods richest in these substances. In particular, the content of quercetin, whose anti-inflammatory properties, antiage and even anticancer have been proven for some time, it is superior even to that of cranberry»Says our expert.
How to use it in the kitchen
Quinoa looks good in soups and in salads, but it is also ideal for preparing vegetable meatballs and accompanying main courses of meat, like the one proposed here on the side by chef Laura Ravaioli.
Glazed chicken nuggets with grain salad
Ingredients 4 people to
chicken breast cut into bite-sized pieces
Quinoa
1/2 pepper red cut into strips
1/2 yellow pepper cut into strips
1 finely sliced ​​red onion
2 cloves of minced garlic
6 spoons of honey
5 tablespoons of extra virgin olive oil
4 dl of water
2 dl of soy sauce
2 spoons of ginger fresh grated
2 tablespoons of lemon juice
Salt to taste
pepper as needed.
Prepare them like this
Put in a bowl honey, soy, ginger, the lemon juice and the well-crushed clove of garlic, mix well and add the chicken nuggets. Cover with cling film and leave rest at least 3 hours in the refrigerator.
Pour the quinoa into a fine mesh colander, wash it under running water, drain and transfer it in a saucepan with 4 dl of cold water. Bring to a boil, then reduce the heat, cover the saucepan and simmer for 12-15 minutes, until the grains are transparent.
Meanwhile prepare the ratatouille: in a rather large pan, cook the onion with 3 tablespoons of oil, raise the heat and fry the peppers quickly, so that they remain crisp, then season with salt and pepper.
In another pan, heat the remaining oil and cook the chicken nuggets drained from the marinade. Arrange the quinoa in the center of a plate serving, season with salt and pepper and then add the peppers and chicken nuggets.
