Quinoa Health Benefits and Recipes

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Have you heard of quinoa? This superfood is one of the world’s most popular health foods.

First, let’s get the name right, for this seed that’s often referred to as a grain.

Quinoa is pronounced “KEEN-wah”. And there are many excellent reasons to include quinoa in your diet.

Need encouragement? Check out these quinoa health benefits and recipes.

Quinoa Health Benefits and Recipes title meme

Quinoa Nutritional Facts

Quinoa is grown as a grain crop although technically, it’s a seed. The Inca considered quinoa an important crop, calling it the “mother of all grains”. In South America, quinoa has been eaten for thousands of years. Only recently has the superfood become a trend in the US.

Quinoa comes in three varieties: red, white and black.  It is gluten free, high in protein and one of the few plant based foods that provides all nine essential amino acids that the body needs.

Additionally, quinoa is high in fiber, magnesium, vitamins B and E, iron, potassium, calcium, phosphorus, copper, zinc and antioxidants.

Quinoa’s antioxidants help calm inflammation throughout the body and provide anti-cancer, anti-viral and anti-depressant properties.

NASA considers quinoa a suitable crop to grow in space, due to its high nutritional content, ease of growing and its simple preparation methods.

Quinoa Health Benefits and Recipes uncooked
Quinoa health benefits and recipes – uncooked quinoa

Health Benefits of Quinoa

These important health benefits help give quinoa its superfood status:

  • gluten free means quinoa won’t cause symptoms that those with gluten sensitivities experience such as rashes and digestive disorders
  • provides all nine essential amino acids that the body cannot produce on its own
  • excellent source of protein, especially beneficial for those on a plant based diet One cup of cooked quinoa provides 8.14 grams of protein.
  • low glycemic index, meaning it does not quickly raise blood sugar levels
  • improves metabolic health by reducing insulin and triglyceride levels
  • high fiber content reduces the risks for constipation, high cholesterol, high blood pressure and diverticulosis
  • promotes a healthy weight. High fiber foods help people feel full longer
  • vitamin E content helps reduce the risk for heart disease, eye disorders and certain types of cancer
  • high iron content supports blood health, energy and cell function, connective tissue health and muscle metabolism
  • B vitamin folate promotes healthy pregnancies and reduces the risks of certain cancers and depression
Quinoa Health Benefits and Recipes cooked
Quinoa Health Benefits and Recipes – cooked quinoa

Adding Quinoa to the Diet

Quinoa is easy to prepare and simple to add to meals.

Prepare quinoa by combining two cups of water with one cup of uncooked quinoa in a sauce pan. Always use a 2:1 ratio of water to quinoa. Bring mixture to a boil, reduce heat to a simmer, cover and cook for 15 minutes. Remove from heat and leave quinoa covered for five more minutes. Remove cover and fluff quinoa with a fork.

Or prepare quinoa in recipes.

Check out what I made this week, all from one box of dried quinoa.

Quinoa and Black Bean Tacos

This simple to prepare recipe yielded yummy, meatless tacos. While the quinoa and black bean filling simmered, I chopped toppings for the tacos: tomatoes, mixed greens, red, yellow and orange peppers and avocado.

I’m on my second package of gluten free tortillas…and still have leftover quinoa and black bean filling in the fridge. The perfectly seasoned filling reminds me of meat, texture and flavor wise, and they are perfect for Taco Tuesday.

Quinoa and Black Bean Tacos

Quinoa and Black Bean Tacos

Try this meatless taco that's full of flavor
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Main Course
Cuisine Mexican
Servings 8 Servings

Ingredients
  

  • 2 tbsp olive oil
  • 1 yellow onion, chopped
  • 3 garlic cloves, minced
  • 1 1/2 tsp chili powder
  • 1 1/2 tsp cumin
  • 1 tsp smoked paprika may use regular paprika
  • 1 6 oz can tomato paste
  • 1 cup uncooked quinoa
  • 1 14 oz can black beans
  • 2 cups vegetable broth
  • 1 lime, juiced
  • sea salt and black pepper, to taste
  • 1 pkg gluten free taco sized tortillas may use regular taco sized tortillas
  • assorted toppings such as diced tomatoes, shredded greens, salsa and chopped avocado for tacos

Instructions
 

  • Saute onions and garlic in skillet with olive oil 3 - 4 minutes until soft and translucent
  • Add spices, tomato paste, quinoa and vegetable broth. Stir to combine and bring to a boil. Add black beans. Reduce heat, cover and simmer for 15 minutes
  • Remove pan from heat and leave covered for 5 minutes
  • Remove cover, add lime juice and fluff mixture with a spoon or fork

Assemble Tacos

  • Heat tortillas in a lightly greased skillet or griddle, one at a time, until they puff and brown slightly. Move to plates and fold in two.
  • Spoon quinoa and black bean mixture into tortillas. Top with diced tomatoes, shredded greens, avocado and salsa. Makes at least 8 tacos.
Keyword black bean, meatless, quinoa, taco

 

Quinoa and Black Bean Tacos
Quinoa Health Benefits and Recipes – Quinoa and Black Bean Tacos

Quinoa Breakfast Bowl

Using the quinoa in place of oatmeal, this morning I prepared a tasty breakfast treat. Plus I made enough quinoa to use for dinner tonight.

For a hearty quinoa breakfast bowl, with leftovers, combine one cup uncooked quinoa with two cups of water. Bring to a boil, reduce heat and cover. Simmer for 15 minutes, remove from heat and leave the cover on for another five minutes. Use plant based milk, if desired, in place of water.

I combined a healthy portion of cooked quinoa with a cup of fresh blueberries, sliced banana and a tablespoon of chia seeds plus a splash of unsweetened almond milk. If desired, sweeten the breakfast quinoa with a spoonful of pure maple syrup. I left mine unsweetened and it was perfect for me.

A quinoa breakfast bowl is a great change up from oatmeal and packed with nutrients. Try different combos such as raisins and cinnamon, strawberries and bananas, chopped dates and walnuts, bananas and nut butter. The possibilities are endless.

Quinoa Health Benefits and Recipes breakfast
Quinoa Health Benefits and Recipes – breakfast bowl

Quinoa and Chickpea Bowl

With my leftover quinoa from this morning, I created a simple, delicious dinner bowl tonight.

I call these bowls my “clean out the fridge” meals. They are a wonderful way to use up leftover veggies and cooked quinoa or brown rice.

In a skillet, melt two tablespoons plant based butter or use olive oil. Add one chopped yellow onion, 3 garlic cloves, minced, and any other veggies you want. I added diced red, yellow and orange peppers and sliced mushrooms. Stir fry veggies until barely tender.

Add cooked quinoa and combine well. I added a generous sprinkle of sea salt and garlic powder. Reduce heat to simmer and cover, allowing quinoa to heat through.

While quinoa mixture simmered, I warmed up organic chickpeas from a can and sliced an avocado.

My assembled bowl contained the quinoa/stir fry mixture, chickpeas, sliced avocado and a mixed green salad with slivers of carrots and red cabbage. It was the perfect evening meal, ready in about 15 minutes.

Quinoa Health Benefits and Recipes bowl
Quinoa Health Benefits and Recipes – quinoa and chickpea bowl

I’m Sold on Quinoa

I love this superfood! And I’m looking forward to creating more meals with quinoa and discovering new recipes…or creating my own.

Do you love quinoa too? What’s your favorite way to enjoy this highly nutritious food?


 

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Negativity’s Impact on Health

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Negativity. We are all familiar with it as a lower energy feeling. The simple definition of negativity is the expression of criticism or pessimism. However, that definition doesn’t go deep enough.

Negativity is a tendency to feel downcast, disagreeable and cynical. It’s a pessimistic attitude that expects the worst in life.

Anyone can experience a negative feeling or a low vibe day. Temporary negativity is often the result of an illness or accident, unexpected life circumstances or personal difficulties. However, when most thoughts about the world, life, others and the self tend toward the bleak, negativity can become habitual.

Like positive thoughts, negative thoughts create neural pathways. The more negative thoughts and experiences we have, the more entrenched those pathways become. We actually condition ourselves to think negatively and find the bad in life.

We can shrug and say, “I’m just a negative person.” However, that negativity comes with a price. Check out negativity’s impact on health and learn how to shift.

Negativity's Impact on Health title meme

Signs of Negativity

Not sure if negativity is becoming habitual in your life? It can show up in these ways:

Cynicism – a distrust of people and their motives

Hostility – unfriendliness or opposition towards people, often accompanied by anger

Unreasonable anger – an intense emotional state involving strong, non-cooperative responses to perceived hurts, provocations or threats.

Skewed perceptions – only seeing the bad in situations or people

Assumptions – assuming bad things will happen

Blaming – assigning responsibility for wrongs or faults to others or believing you are a victim of life circumstances

Feeling of doom – expecting terrible, destructive fates to happen

Paranoia – thinking everyone…or life…is out to get you

Negativity's Impact on Health
Negativity’s Impact on Health – skewed perceptions

Negativity’s Impact on Health

Negative situations, relationships and thoughts create stress. The body responds by releasing the hormone cortisol, also known as the “fight or flight” hormone.

This hormone is valuable when we are faced with actual danger. However, when the body stays in fight or flight mode, for extended periods of time, it has a detrimental effect on the body and on health.

Common effects of negativity on the body include:

Brain disorders – degenerative brain diseases, dementia, stroke, depletion of brain chemicals required for happiness

Heart disease – chest pain, heart attacks, high blood pressure

Digestive issues – slowed digestion, hardening of organs in digestive system, upset stomach, type 2 diabetes, irritable bowels, overeating, loss of appetite

Immune system – increased infections, inability to fight off inflammation which leads to many types of diseases

Fatigue – sleep disorders, tiredness, irritability, muscle tension and pain

Headaches – tension, jaw clenching, migraines, eye strain

Mental health – anxiety, fear, depression, social withdrawal, unhappiness

Negativity's Impact on Health stomachache
Negativity’s Impact on Health – digestive disorders

Changing Negativity to Positivity

Have you experienced any of the signs of negativity? Once we become aware of negativity’s impact on our bodies, we can shift it.

Here are ways to overcome negativity, lessening its impact on health and creating positive pathways in the brain:

Limit – turn off the news, stop reading negative posts on social media, unfriend or block or snooze negative people to clean up your feed, carefully choose who you hang out with, set boundaries with negative family members, remove yourself from negative situations, people and conversations

Live in the moment – release the past, forgive others and yourself, don’t worry about the future, focus on tasks at hand, speak positive affirmations

Practice gratitude – every day, express thanks for all the good things in your life

Engage in activities you love – do what brings you joy, laugh, play, explore new hobbies, spend time with people who encourage you, create, offer to others

Meditate – learn to still the mind, let go of negative thoughts, focus on breathing

Take action – if a negative situation or thought arises, take positive actions. For example, if a driver cuts you off in traffic, starting a negative train of thought, slow down, take deep breaths, and allow another car room to change lanes in front of you.

Negativity's Impact on Health online
Negativity’s Impact on Health – limit negativity online

Making Positive Choices

When signs of negativity show up in your body, affecting health, make choices.

When I’m in a negative situation or around negative people, my body responds in specific ways.

My jaw and hands clench, the muscles in my face, neck and scalp tighten and I get a headache. I notice my breaths are rapid and shallow. If I don’t remove myself quickly enough from the situation, my body goes into shut down mode. I can’t see or hear well and my throat narrows, limiting my ability to speak. For me, it feels like negative energy overwhelms me, overpowers me. It’s not a feeling I like.

The best choices I can make are to get out of the situation, leave the conversation or walk away from the person. As my body calms from fight or flight mode, I practice deep breathing, express gratitude, go for a walk outdoors or spend a few minutes in meditation to restore my positivity.

How does it feel, when you encounter negativity? What choices can you make, to shift back into positivity?

Remaining healthy at every age includes removing the habit of negativity from your life. It’s not just an attitude adjustment or a glass half full mentality…although those are important. Shift the negativity for a healthier you and a longer, happier life.

Negativity's Impact on Health laugh
Lessen negativity’s impact on health for a longer, happier life.

 

Amazon finds to boost positivity:

 


 

Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.