Qunioa – Vegan Protein alternative

Quinoa, those gorgeous delicate seeds which provide such a great source of nutrients to have in your diet! But we want to know what is so fantastic about these little morsels! Just checking with you all but Quinoa, pronounced ‘keen-wah’

Why is it great?

Quinoa is among the least allergenic of all the grains, making it a fantastic wheat-free choice.

Like buckwheat, quinoa has an excellent amino acid profile, as it contains all nine essential amino acids making it a complete-protein source and an awesome choice for vegans and vegetarians who may struggle to get enough protein in their diets.

Naturally high in dietary fibre, quinoa is a slowly digested carbohydrate, making it a fantastic low-GI option.

What does all this mean?

Well, the fact it is low GI and a high carb ratio mean that it’s a perfect choice to have with your pre-workout meal 2-4 hours before your session which is really effective when you have the time to digest it, like for those afternoon/evening rides.

If you didn’t know it can also be used to make a meal like porridge making it ideal for breakfast especially if mixed with yogurt it will be it high in protein and if you add some spice and berries you’re well on your way to something scrumptious.

Want to know more nutritional info about Quinoa?

A 100g dry weight of quinoa provides:

368 calories14g protein   6g fat    64g carbohydrate7g fibre 


A recipe for a Quick Quinoa Salad

  • 1½ cups dry quinoa
  • ½ tin cooked chick peas
  • 2 tbsp extra virgin olive oil
  • 1 tbsp balsamic vinegar
  • ½ tsp dry basil and salt
  • ½ a roasted or raw red bell pepper
  • Small handful pitted olives,
  • Handful crumbled feta cheese
  • Optional mixed salad leaves

 

COOK quinoa till fluffy and drain

ADD everything into a big bowl

MIX till beautifully combined

DONE

 

Will Girling – Sports Nutritionist – www.willgirling.com

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