Quinoa: a must-have in gluten-free eating

Quinoa, a food particularly suitable for people with celiac disease

For us, celiacs, quinoa is definitely one of our major assets. First, because it is gluten-free. And that is essential for us. But we must not settle for that; we also need good nutrients.

The nutritional benefits of quinoa

A complete plant protein

No worries, quinoa aligns perfectly with what we need. Its benefits are numerous. So much so that Harvard Medical School has ranked it among the foods richest in protein (it has more than grains). It contains all 9 essential amino acids. This little seed is perfect for us, and we could even say it is "complete."

A source of fiber and essential minerals

For your information, one cup provides 8 grams of high-quality protein, 5 grams of fiber (which will fill you up and gently stimulate digestion), and minerals like magnesium, phosphorus, and copper, etc.

How to incorporate quinoa into a gluten-free diet?

If you weren't used to cooking it, you'll find that it becomes your perfect ally in preparing your meals. Because it is easy to integrate into hot or cold dishes and has a low glycemic index (yes, it has fewer carbs than pasta or rice!).

To inspire you for lunch or dinner, here are two easy and quick recipes.

Properly prepare quinoa before cooking

Just remember to rinse the quinoa well until the water runs clear. To remove any trace of saponin and avoid a bitter taste. That's all!

In summary: why is quinoa an ally for people with celiac disease?

Naturally gluten-free, rich in complete proteins, fiber, and minerals, quinoa is a particularly interesting food for people with celiac disease. Easy to prepare and versatile, it allows for meal variety while providing essential nutrients for a balanced diet.

Two easy gluten-free quinoa recipes

Quinoa salad with avocado and lemon

• 1 cup of quinoa

• 2 cups of water

• 1 avocado, diced

• 1 cucumber, diced

• 1 tomato, diced

• Fresh cilantro (or parsley)

• Lemon juice

• Salt & pepper

• Olive oil

1. Rinse the quinoa and cook it in 1.5 cups of boiling water until the liquid is absorbed. Let it cool.

2. In a large bowl, mix the cooled quinoa with the avocado, cucumber, tomato, and cilantro.

3. In a small container, whisk the lemon juice with the olive oil, salt, and pepper.

4. Pour the dressing over the quinoa salad. Mix well.

5. Serve chilled.

Quinoa with vegetables and curry

• 1 cup of quinoa

• 2 cups of water

• 1 onion, chopped

• 1 zucchini

• 1 carrot

• Curry

• Salt & pepper

• Olive oil

1. Rinse the quinoa and cook it in 1.5 cups of boiling water until the liquid is absorbed.

2. In a pan, heat the olive oil and sauté the onion until translucent.

3. Add the bell pepper, zucchini, and carrot. Sauté everything for 5 minutes.

4. Add the cooked quinoa to the vegetables and mix well.

5. Let simmer for a few minutes for the flavors to blend.

Support, advice, and recipes for a healthy and fulfilling gluten-free diet.

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