Most people have heard of quinoa, but have you heard of kaniwa? It is the latest super seed to supersede the healthy grain game. This new superfood is a little harder to track down, but it is worth the effort.
Kaniwa is a nutty, slightly sweet flavored seed from South America and because it does not contain saponins that lend a soapy taste to quinoa should you try to cut corners and prepare it without washing it first. Plus, kaniwa has a bounty of health benefits that you probably didn’t know about.
1. More protein
For every serving, you get 7 grams of powerful protein at only 160-calories. This is great for vegans, vegetarians and even meat eaters who desire a healthier way to get in proteins without eating too much meat. There is more protein in kaniwa than in brown rice or quinoa too.
For anyone with gluten sensitivities or with celiac disease, kaniwa is a great choice for a filling food that won’t cause intestinal upset.
3. High in iron
Iron is so important for our bodies to function properly. One serving of kaniwa gives you 60% of the recommended daily value for iron, which is more than quinoa, bulgur or buckwheat can give you.
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4. Packed with nutrients
Kaniwa is brimming with other good stuff too, like calcium, zinc, and fiber. It has more fiber than millet or wild rice. Fiber helps you feel full for longer which is helpful for those looking to lose weight.
5. Full of antioxidants
The more antioxidants you get into your diet, the better. They help protect your cells from damaging free radicals. Kaniwa is an excellent source of antioxidants that are all good for your health.
For each serving of kaniwa, it only has one gram of fat. There are no sugars, and with 3 grams of fiber, it will help you feel satiated. Additionally, it is a vegetable grain so there is no cholesterol or saturated fat.
7. Reduces risk for diseases
Kaniwa is a healthful whole grain that can help reduce your risk for diabetes, stroke, high blood pressure, heart disease, certain types of cancer, and more. This is one of the best health benefits of the new superfood kaniwa.
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So how do you use and enjoy kaniwa? You prepare it much like quinoa though it goes a little faster simply because you do not need to rinse it first. You will use two cups of water for every cup of dry kaniwa. Simmer it for 15 to 20 minutes on the stove. Toasting it for 20 minutes in a dry pan first though will bring out its flavor more before you cook with it.
Try it as a porridge or you can also grind it up into a flour to use for making breads. For breakfast, try it as a suitable substitute for oatmeal and top it with fresh berries. Kaniwa makes for a great replacement for starchy foods too. Try making kaniwa to go with your next meal today to reap all its health benefits.