Quinoa flour is excellent for dough recipes, but also for protein shakes very popular among sports people. It has valuable nutritional properties, it is a complete source of protein and has many health benefits. Quinoa is the seed of a plant scientifically known as Chenopodium quinoa. It is rich in many nutrients and is often called “super food”.
Quinoa is not really a cereal, but a pseudo-cereal, a seed similar to legumes (you can read more information here). Quinoa is richer in nutritional value for health than most cereals.
Quinoa is also a gluten-free option for people with wheat allergies. Quinoa flour is an excellent alternative to gluten, bread and wheat pasta.
Why is quinoa flour special and why is it preferred by athletes?
It contains up to 50% more protein than other regular cereals and is also rich in other essential nutrients. Quinoa protein is comparable to casein (a type of high-quality protein found in dairy products). Most cereals are considered inadequate as full protein sources because they lack optimal amounts of the amino acids lysine and isoleucine. The relatively low level of lysine and isoleucine in the cereal protein is what determines that these amino acids are considered limiting amino acids. Conversely, quinoa has significantly higher amounts of lysine and isoleucine (especially lysine), which qualifies quinoa to serve as a complete source of protein.
Quinoa is the only plant food considered a complete protein source because it provides all the essential amino acids. The U.S. Whole Grain Council explains that this is also due to the unusually valuable relationship between proteins and carbohydrates. This makes quinoa a healthy replacement for meat and dairy proteins, especially for weight control, as its high protein content helps you feel fuller longer.
Quinoa is a very good source of manganese. It is also a good source of phosphorus, copper, magnesium, dietary fiber, folic acid and zinc.
Other vitamins are found in quinoa flour: vitamin B1, B2, B3, B6, B12, pantothenic acid, vitamin E. Other minerals found in quinoa flour are calcium, iron, phosphorus, potassium, selenium.
Quinoa is a high quality protein food and is generally considered an appropriate source of essential amino acids, including lysine and isoleucine. It offers a variety of antioxidant phytonutrients, including ferrous, coumaric, hydroxybenzoic and vanilic acids. Antioxidant flavonoids, which include quercetin and kaempferol, are also highly present in quinoa. Quercetin is a potent polyphenolic antioxidant that can protect against various diseases such as heart disease, osteoporosis and certain cancers. Kaempferol is a polyphenol antioxidant that can reduce the risk of chronic diseases such as cancer. Squalene is a precursor of steroids and an antioxidant in the body. Quinoa provides many of the vitamin E tocopherol related compounds, which include significant amounts of gamma-tocopherol.
Special benefits and recipes
Quinoa flour is the newest and most nutritious way to prepare dough. Quinoa flour is easy to use in any recipe dough, it is particularly rich in valuable health nutritional properties, complete protein, dietary fiber, complex carbohydrates, vitamins and minerals. It is perhaps the most suitable flour for homemade recipes, for: pancakes, rolls, bread, biscuits and cakes. It is a good source of antioxidants and minerals, providing more magnesium, iron, and zinc fibers than many cereals.
Quinoa flour can be used for cooking, can be added to protein shakes, milk, rice pudding or sauces to thicken further. It is a flour that can be integrated into almost every dough recipe!
What is the secret of quinoa recipes?
There is no secret about how to use or prepare recipes, but simply follow the standard recipe, replacing wheat flour (much poorer in nutritional terms) with quinoa flour that is more beneficial to health and does not fatten so much. If you prefer, you can first combine quinoa flour with standard wheat flour.
Studies show that quinoa flour is very easy to digest. We can cook any recipe with 100% quinoa flour. However, commercially, most brands combine quinoa flour with other flours, such as starch, tapioca rice flour or oats to produce a lighter texture. Foods entirely made with 100% quinoa flour have a denser texture.
Brioche recipe with quinoa flour and bananas
These muffins aren’t too sweet, but they’re very easy to make. Quinoa flour is ideal for baking delicious and healthy brioches. The recipe can also be used to make cakes or various cakes, it’s up to you to be creative and the ways you will use to bake.
Ingredients:
- 2 cups quinoa flour
- 1 cup tapioca starch or rice flour
- 1 or 2 teaspoons of baking powder
- 1 teaspoon of cinnamon
- 1/4 teaspoon of sea salt
- 3 tablespoons of butter (can also be coconut butter)
- 3 eggs
- 1 cup of milk (can also be coconut milk)
- 1/2 cup maple syrup or stevia liquid sweetener to taste
- 1 crushed banana with fruit
- Fruits according to preference (dried blueberries, raisins, dried fruits aronia, etc.)
Method of preparation:
- Preheat the oven to 180 ° C.
- Use silicone containers and kitchen paper.
- Mix the dry ingredients in a bowl and set aside. Melt the butter in the frying pan with little heat.
- In a large bowl, beat the eggs. Add the milk, melted butter, maple syrup and crushed banana and mix well. Add the dry ingredients over the wet ingredients and pour into shapes.
- Bake for 25 minutes or until dough is perfectly cooked.
Gluten-free bread with quinoa flour recipe
This quinoa flour recipe is very easy to prepare and very delicious. The combination of quinoa flour and apple cider makes this bread taste like authentic traditional bread. It is soft and sweet on the inside, with a crispy crust on the outside. This is the type of bread that you can take as a snack or as a sandwich base.
Ingredients:
- 2 tablespoons of various seeds (sunflower, pumpkin, chia)
- 4 tablespoons of warm water
- 2 quinoa flour
- 2 cups tapioca starch or rice flour
- 1 tablespoon baking powder
- 1/2 teaspoon salt
- 1/4 teaspoon baking soda in vinegar
- 2 large eggs
- 125 ml apple cider
Instructions:
- Preheat oven to 350-400 °.
- In a large bowl, combine quinoa flour, tapioca starch (rice or wheat flour), baking powder and salt. Then add the eggs and hot water and after mixing well, slowly add the apple cider. Dosage so that the dough has an elastic and consistent texture. Pour the mixture in the form of a preparation into the silicone containers and sprinkle the seeds. Place the bread in the oven and bake for 40 minutes until golden brown. Allow to cool slightly in a wire rack before cutting.
- The dough thus prepared can also be used for gluten-free pudding, rich in valuable nutritional properties.
Recipe for gluten-free biscuits with quinoa and almonds
Ingredients:
- 2 cups quinoa flour
- 1 tablespoon baking soda in vinegar or lemon juice
- 1 tablespoon baking powder
- 6 tablespoons melted butter (or coconut oil)
- 8 tablespoons brown sugar
- Vanilla essence
- 1 cup chopped almonds
The recipe preparation mode:
- Preheat the oven to approximately 200 °C.
- Mix the quinoa flour, baking soda and baking powder in a large bowl.
- 3. In another bowl, mix the sugar and butter (or coconut oil) and beat or mix with electric mixer. Once the mixture is smooth, add the egg and beat until creamy. Finally add the essence.
- Combine dry ingredients with wet ingredients.
- If you wish, you can add chocolate or other nuts.
- On a baking sheet, put a tablespoon of dough that you press down a little. The dough will expand, so make sure you have enough space between the biscuits.
- Bake for about 10 minutes or until the sides turn a little brown. Allow biscuits to cool and cure for a few minutes, then gently place on a wire rack.
Conclusion: the health benefits of quinoa flour
Being extremely nutritious and rich in many valuable minerals and natural compounds, quinoa can be a recommended health food in any diet. Many studies show that adding quinoa to the daily diet can increase overall nutritional value and can help lower blood sugar levels and reduce blood triglycerides.
