Quinoa and Dark Chocolate

Thanks for checking back into my blog! I have continued my challenge of incorporating different super foods into my diet each week. This week the foods I have decided to eat every day with my meals are quinoa and dark chocolate. Again, I know these foods are not very similar and probably would not go well together; however, separately they will be good substitutes for the more unhealthy foods I have been eating, such as pasta and cookies. Also, I think many of you will be surprised how unalike milk chocolate and dark chocolate are and the difference in health benefits they have. Keep reading to find out more about my experiences with these foods this week.

             My first super food I tried this week was quinoa, which is creating a buzz all around the world because of the several benefits it contains for your body. It is high in protein and low in calories, therefore making it a super food. Also, it contains calcium, iron, and the amino acids, which are important for a healthy diet and immune system.  According to Nutritious Feast, a nutrition website by a dietitian, “quinoa is commonly mistaken for a grain; however, it is a seed from a plant that is called chenopodium or ‘goosefoot’ plant” (Nutritious Feast). It is from Southern American countries, such as Peru, and is starting to become popular all over. Quinoa reaches all different groups of people because it does not contain gluten, it lowers blood pressure, and it is very easy to prepare. Also, is has been known “to lower blood glucose levels in individuals with diabetes” (Quinoa Superfood). Learning about this benefit made me much more open to the idea of consuming it and teaching my family about it because I have a cousin who was diagnosed with Type 1 diabetes a few years back. Being so young, I wish he never had to worry about things that most children don’t have to deal with. However, I am proud that he has shown maturity and taken responsibility for his health. Hopefully, I can be a supportive cousin and teach him about other foods that he may have not yet discovered that will help him. Quinoa has a distinct, nutty flavor and when it is cooked has a similar taste to rice. In fact, because it is so similar to that type of grain, it has become common to replace rice with quinoa, and there is not much of a difference in taste and texture.

I discovered a few ways to try quinoa in my meals this week. I was able to incorporate it into my lunches and dinners in our cafeteria. For lunch, I ate a salad and mixed in some quinoa with my vegetables to add a little more taste and texture. Along with a little olive oil and vinegar, I quickly learned to love the way it gave my salad the extra boost that it definitely needed. Don’t tell my parents, but being in college I have learned to love eating vegetables, something they could not get me to do no matter how much they tried! For dinner I usually go to Benson and have them sauté some vegetables with a little olive oil, but this week, I added quinoa to it and I honestly could have told you I was eating vegetables with rice. It had the same texture and satisfaction as that type of grain and kept me just as full, if not longer. I strongly recommend substituting quinoa into your diet for other grains. I felt full enough to not want to snack, but was not uncomfortably full. I really enjoyed the flavor and texture of it and know I will continue to incorporate it into my daily diet.

            The second food I tried this week was dark chocolate. I know this seems odd for it to be considered a super food; however, if you are going to have something sweet it is definitely the dessert you should be eating. It has much less sugar than milk chocolate and white chocolate, therefore already making it better for you. “Dark chocolate is high in antioxidants known as flavonoids, which are known to improve heart health and endurance, to reduce risk of blood clots, and to lower blood pressure” (My Recipes). There are different amounts of cocoa in dark chocolate, and it is recommended by many to only consume the kind that has over seventy percent. According to The Story of Chocolate, a website providing information about chocolate says, “the higher the percent of the cocoa means that less sugar is added and there is a greater intensity of flavor in the chocolate” (The Story of Chocolate). Furthermore, although dark chocolate is much better for you than milk or white, the portions are still very important. One to two ounces a day is what is suggested. I was able to buy some dark chocolate, containing over seventy percent cocoa, from our grocery store on campus. At first when I tried it, the flavor was a bit intense for me and I could only eat a little amount. However, because I used it to replace the milk chocolate that I would usually eat for dessert, I felt better and healthier about myself. I have heard for many years that a person is supposed to consume a little dark chocolate every day, but I never thought it would actually make a difference in one’s health. Now since I’ve learned about how much less sugar is in dark chocolate and the benefits it has, I hope to continue to substitute it for the other unhealthier desserts I have had in the past. Keeping it in moderation, of course!

            I hope that you were able to learn about the many benefits that quinoa and dark chocolate will have on your body. By doing this project, I am not only trying to challenge myself, but also encourage all of you to do the same. I did not think that I would be able to stick with it, but so far I have enjoyed learning about what I am putting into my body and how it will help me. Now I know about four new foods I can eat daily that will provide me with nutrients and help my health overall. Check back again next week to learn about more delicious super foods and interesting ways to integrate them into your diet.