Originating from South America, Quinoa (pronounced keen-wah) is a super food. It is identified as one of the world's healthiest foods, containing a complete combination of nutrients. It is a superior source of non-animal protein, containing high levels of amino acids, as well as being rich in vitamins & minerals, such as fibre, vitamin E, potassium, phosporus, beta carotene, iron & calcium. It is a complex or "good" carbohydrate, meaning it releases energy slowly & digests gradually, leaving you feeling fuller longer & without disrupting blood sugar levels. Technically it is not a grain, but rather is the seed of a plant & is therefore suitable for people allergic to gluten. Its benefits are similar to those of whole grains, in that it has been linked to reducing blood pressure, decreasing risk of breast cancer, prevention of gallstones & a lower risk of type 2 diabetes. Quinoa's high magnesium & copper content provide powerful antioxidants & it is also abundant in linolenic acid, the essential fatty acid proven to be beneficial to immune response. All of this in a food that is super easy to prepare & extremely versatile!
Quinoa does have a slightly nutty taste, but can be used in replace of any other grains, including sweet & savoury meals. Some people find quinoa to have a slightly bitter taste, caused by the protective coating on the outside of the seed, which can be lessened by rinsing before cooking. Quinoa seeds cook much like rice, fluffing up & expanding when boiled in liquid. Typically you need half the amount of quinoa to liquid & this will produce almost 3 times the original uncooked amount. I have eaten it as a meat accompaniment, in vegetable dishes, salads & soups, as a breakfast cereal & in baked goods, such as granola bars. Quinoa flour is also a wonderful & nutritious alternative in baking, especially gluten-free. The slightly nutty flavour works well in most recipes, but may sometimes overpower others. Keep in mind that the lack of gluten can make some baked goods slightly denser & heavier. One option is to use half quinoa flour combined with half of another flour, such as all-purpose, whole wheat, potato, tapioca or rice flour. Quinoa flakes are also available as an alternative to rolled oats.
Another selling point of quinoa is the sustainability of it's cultivation. It is extremely hardy & able to grow in cool temperatures, at high altitudes & with very little water. Amazingly it only takes 1 litre of quinoa seeds to grow an entire crop! In addition, quinoa is often organically-grown, as the outer saponin seed coating provides an all-natural protection from pests, making the use of chemical pesticides unnecessary.
My favourite quinoa recipe book is: 'Quinoa 365: The Everyday Superfood' by Patricia Green & Carolyn Hemming
http://quinoa365.com/
Recently I have used various quinoa mixes to stuff vegetables. I will post the recipes shortly.
Here is a link to one I have tried & really like (I used Kale instead of Cabbage- another superfood!): Quinoa & Bacon Cabbage Rolls http://smallgirlbigplate.com/2012/04/quinoa-bacon-cabbage-rolls/
Love for you to share your favourite quinoa recipes also!
Acknowledgements:
'Quinoa 365: The Everyday Superfood' by Patricia Green & Carolyn Hemming
Image: http://organicjar.com/2007/8/
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