{"id":1843,"date":"2019-03-03T05:18:40","date_gmt":"2019-03-03T05:18:40","guid":{"rendered":"http:\/\/demo.bee-themes.com\/wp\/personal\/j\/counseling\/demo\/?p=1843"},"modified":"2021-04-03T13:33:12","modified_gmt":"2021-04-03T13:33:12","slug":"quinoa-keen-wah-for-thought","status":"publish","type":"post","link":"https:\/\/www.sanmateoprimarycare.com\/staging\/quinoa-keen-wah-for-thought\/","title":{"rendered":"Quinoa (Keen-wah) For Thought!"},"content":{"rendered":"

[vc_row css=”.vc_custom_1536674930555{padding-top: 15px !important;padding-bottom: 0px !important;}”][vc_column][vc_column_text]<\/p>\n

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raw quinoa<\/em><\/p>\n

What do we know about Quinoa? How does it compare to other cereals\/grains? Is it expensive?<\/em><\/strong><\/p>\n

It is a seed grown in South America.<\/p>\n

It is a\u00a0<\/span>pseudo-cereal\u200a<\/em><\/strong>\u2014\u200aits used as a grain but not really a grain.<\/p>\n

It is a carbohydrate.<\/p>\n

Rich in fiber and high quality protein (meaning it contains essential amino acids which are great for the body)<\/p>\n

Appears to have physiological benefits\u200a\u2014\u200aantimicrobial, anti-inflammatory, cholesterol lowering<\/p>\n

It\u2019s a great gluten-free option for celiac\/gluten-intolerant individuals.<\/p>\n

……………..<\/p>\n

\"\"<\/p>\n

So lets understand and discuss the 4 popular cereal grains\/seeds that are talked about and compared in the recent times.<\/em><\/strong><\/p>\n

Quinoa vs. Brown rice vs. Bulgur vs. White rice<\/strong><\/p>\n

(Nutritional facts are indicated per 1 cup cooked)<\/p>\n

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Summary of the Table<\/strong><\/p>\n

When we talk of calories, bulgur has the least (151 calories) compared to quinoa, brown rice and white rice (200\u2013220 calories).<\/p>\n

Both varieties of rice, white and brown have higher carbohydrate content (45 g) compared to quinoa(39 g) and bulgur (34 g) which has the least.<\/p>\n

Quinoa has the highest protein content of the group (8.1 g). Quinoa is rich in essential amino acids which enhances its protein quality.<\/p>\n

Bulgur leads the run on the fiber content with (8.2 g) followed by quinoa with (5.2 g).<\/p>\n

Fat content is the highest in quinoa (mostly polyunsaturated) (3.5 g) compared to the others (0.5\u20131.5 g).<\/p>\n

……………..<\/p>\n

\"\"<\/p>\n

In addition to the nutritional benefits, one of the main factors that determine our food choices is the cost.<\/em><\/strong><\/p>\n

\"\"<\/p>\n

Quinoa is the most expensive of the group with a 4lb bag costing $26.95, followed by bulgur $18.45.<\/p>\n

The least nutritious of this group, white rice, is also the cheapest costing $4.50 for the same amount. A healthier option of brown rice on the other hand is around $6.90\/4 lb.<\/p>\n

\"\"What works best for you?<\/em><\/strong><\/p>\n

As a dietitian and researcher, keeping the health and cost in mind, I would recommend brown rice\u200a\u2014\u200awhich is a balance of nutrients and inexpensive. However, if cost is not a barrier, chose Quinoa!<\/p>\n

White rice may not be as healthy, but it is cheap and may be an option for a lot of people. It can contribute to a wholesome meal when accompanied by lentils\/meats and vegetables!<\/p>\n

……………..<\/p>\n

A quick recipe that is both nutritious and delicious\u200a\u2014\u200aany of the 4 cereals mentioned above can be used interchangeably in the following recipe!<\/em><\/strong><\/p>\n

Cook either grain (quinoa\/brown rice\/ bulgur\/white rice) separately by boiling it in twice the amount of water (follow instructions on the bag if needed).<\/p>\n

\"\"<\/p>\n

Dice a variety of vegetables\u200a\u2014\u200apeppers, onions, broccoli, mushrooms, carrots, kale, beans, spinach, cauliflower\u200a\u2014\u200aany kind you like! Saute them together on a non-stick. Add salt, pepper and lemon juice for taste.<\/p>\n

Alternatively you can either boil or slightly steam the vegetables and add the seasoning to them.<\/p>\n

Marinate a piece of fish or chicken for a couple hours in lemon, ginger-garlic and chili flakes. Grill the meat at about 350\u2013400 F for approximately 15\u201317 minutes.<\/p>\n

And now for the fun part\u00a0!!! Setting up the plate!<\/em><\/strong><\/p>\n

Mix the vegetables into the quinoa\/ brown rice\/ bulgur\/ white rice. Serve the grilled meat\/fish on the side. Drizzle a little hot sauce or cilantro dressing to add to the color and flavor\u2026<\/strong><\/p>\n

Because we understand that healthy food also needs to be interesting and delectable!<\/strong>[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n","protected":false},"excerpt":{"rendered":"

What do we know about Quinoa? How does it compare to other cereals\/grains? Is it expensive? It is a seed grown in South America. It is a pseudo-cereal\u200a\u2014\u200aits used as a grain but not really a grain.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[223],"tags":[],"class_list":["post-1843","post","type-post","status-publish","format-standard","hentry","category-blog"],"_links":{"self":[{"href":"https:\/\/www.sanmateoprimarycare.com\/staging\/wp-json\/wp\/v2\/posts\/1843","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.sanmateoprimarycare.com\/staging\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.sanmateoprimarycare.com\/staging\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.sanmateoprimarycare.com\/staging\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.sanmateoprimarycare.com\/staging\/wp-json\/wp\/v2\/comments?post=1843"}],"version-history":[{"count":2,"href":"https:\/\/www.sanmateoprimarycare.com\/staging\/wp-json\/wp\/v2\/posts\/1843\/revisions"}],"predecessor-version":[{"id":23929,"href":"https:\/\/www.sanmateoprimarycare.com\/staging\/wp-json\/wp\/v2\/posts\/1843\/revisions\/23929"}],"wp:attachment":[{"href":"https:\/\/www.sanmateoprimarycare.com\/staging\/wp-json\/wp\/v2\/media?parent=1843"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.sanmateoprimarycare.com\/staging\/wp-json\/wp\/v2\/categories?post=1843"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.sanmateoprimarycare.com\/staging\/wp-json\/wp\/v2\/tags?post=1843"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}