Can’t believe we are only two and a half weeks away from Christmas. Because I tend to overeat on gingerbread, I implemented a few strategies on how to survive Christmas without falling off the healthy eating wagon. One of these strategies is to include more whole grains into my diet. It’s not that I wouldn’t eat them already, but there is a difference between flaked grains like oats and intact grain kernels like quinoa. They are digested more slowly resulting in a lower blood sugar, a lower insulin level and less accumulation of fat depots.
For example, consuming brown rice flour gives you twice the blood sugar and twice the insulin spike compared to eating the rice grain intact. It’s the same amount of food, just in a different form. That’s why intact whole grains are preferable over processed grains, especially when you want to keep an eye on your weight.
Quinoa is one of the so-called ‘ancient grains,’ considered to have been little changed by selective breeding over recent millennia, as opposed to more common cereals such as rice or wheat. Quinoa is rich in proteins, omega-3 fatty acids, and phytonutrients. It’s available in a creamy white, red, black or as a mix, though I prefer the black variety. Black rice and black quinoa both have a high anthocyanine content, a phytonutrient known to be protective against heart disease, cancer, and diabetes.
Cooking quinoa is very easy, you start with rinsing the grains twice to remove dust and small particles. For 1 cup quinoa you will need 2 cups of water. Add quinoa to the boiling water, cover with a lid and simmer for 15 minutes. Remove from heat and allow to rest for another 10 minutes and it’s all done.
This Black Quinoa recipe is inspired by Thai black sticky rice, a traditional dessert made with coconut milk and coconut sugar. Though I cooked my quinoa just in plain water and a added a few tablespoons of coconut milk later on to reduce the overall caloric density. I totally love this healthy recipe, and I am sure you will love it too!
Black Quinoa with Coconut Milk
Black Quinoa with Coconut Milk and Coconut Sugar. This recipe is vegan and gluten-free and very similar to Black Sticky Rice.
- 1/3 cup black quinoa
- 5 tbsp coconut milk
- 1/4 tsp corn starch
- 3/4 tbsp coconut sugar
Rinse quinoa twice and cook according to package instructions. Transfer to a small jar or bowl.
Mix coconut milk with corn starch.
In a small pot, bring coconut milk to the boil. Add coconut sugar and remove from heat. Pour over cooked quinoa and decorate with rasperries and edible flowers.