Superfood that increases muscle mass, reduces weight and prevents aging: an excellent source of protein

When we think about protein-rich foods, meatbut there is a vegetable that is a real treasure squirrels high quality: quinoa. Proof of this is that it has become a staple ingredient in the diet astronauts from NASA. At the same time, they spend months in space, where the lack of gravity can lead to the loss of up to one third muscle mass and 6% bone mass, quinoa becomes a powerful ally. Even though it is a plant food, it contains all the essential amino acids, including lysine, which is essential for healthy muscles. And the more muscle mass you have, more calories you burn because muscle is the most metabolically active tissue, so it will be easier for you to lose weight. In addition, proteins fill you up and help control your appetite. appetite.

Although quinoa is often confused with a grain, quinoa is technically pseudocereals, with a nutritional composition similar to whole grains. Its popularity has grown significantly in recent years, and for good reason. We encourage you to discover this dish and add it to your menu.

Superfood for your muscles

Like other whole grains, quinoa is an excellent source vitamins, minerals And fiberbut if anything stands out, it’s because it’s an excellent source of protein.

• Squirrels. Quinoa provides 3.8 grams of protein per 100 grams of food, making it one of the highest protein plant foods. Contains all essential amino acids, including lysine, an amino acid not found in other grains. Lysine is vital for protein synthesis.
• Fiber. Quinoa contains 7.9 grams of fiber per 100 grams of food. A full serving of quinoa can provide more than 40% of your daily recommended fiber intake. Fiber plays a key role in the proper functioning of digestion, as well as in controlling cholesterol and blood glucose levels.
• Minerals. One cup of quinoa contains about 2.76 mg of iron, which is 34.5% of the recommended value for men and 15.33% for women. It also contains 780 mg of potassium, 210 mg of magnesium and 230 mg of phosphorus.
• Vitamins. Quinoa is a source of vitamin E, a powerful antioxidant that reduces the risk of heart disease and cancer. It also provides folic acid, which is involved in the formation of cellular DNA.
• Antioxidant compounds. Quinoa contains quercetin and kaempferol, antioxidant compounds that protect cells from oxidation caused by free radicals and therefore many chronic diseases.
• healthy fats. This pseudocereal contains 5.7 grams of fat, but only 0.5 grams is saturated. And like any vegetable, it contains 0 cholesterol.

How to cook quinoa

A simple tip for incorporating quinoa into your diet is to use it in any recipe in place of rice. Its delicate taste, which reminds some nut, making it a versatile ingredient in the kitchen. Quinoa is ready in just 15 minutes and you can use it in savory dishes, salads, soups, vegetable burgers; for stuffing vegetables, such as eggplants, zucchini or peppers; make cookies… Here’s an easy recipe for making quinoa burgers.

Quinoa and vegetable cutlets with egg

Ingredients (2 people):

• 4 eggs • 300 g cooked quinoa • ½ leek • 1 carrot • ½ red onion • Chickpea flour • 2 tbsp. diced cheddar cheese • 2 pear tomatoes • 100 g tender sprouts • 2 radishes • Arugula • Olive oil • Pepper • Salt

Preparation:

1. Heat the quinoa lightly and transfer to a large bowl. Boil 2 eggs for 10 minutes, refresh them with cold water and peel them.

2. Add chopped leeks Pour ½ finger of water into a microwave-safe container, cover and cook for 2 minutes. Stir gently to avoid burning yourself, cook for 1 more minute and drain.

3. Blend the quinoa with leeks, grated carrots, chopped onions, cheese, pepper and salt. Add the remaining eggs one at a time and mix. Add 2 tbsp. level with chickpea flour and stir until smooth. Form the dough into 4 balls and flatten them to make 4 burgers.

4. Roll them in flour. chickpeas and fry it. Cover two with tomatoes and sliced ​​boiled egg and sprouts. Place the other two burgers on top, garnish with sliced ​​radishes and arugula, and serve.