Topic: Quinoa

[Ke-ke wan]

Quinoa    Pronounced Keen-wah 

Although not a common item in most kitchens today, quinoa is an amino acid-rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked. Quinoa is available in your local health food stores throughout the year.   A variety of recipes including salads and ceral type dishes can be a delicious addition to your diet.  Following, I'll add some quinoa recipes.  I tried a most delish quinoa salad today with mint, parsley, olive oil, lemon and tomatoes.  Mmmmm

Most commonly considered a grain, quinoa is actually a relative of leafy green vegetables like spinach and Swiss chard. It is a recently rediscovered ancient "grain" once considered "the gold of the Incas."



Health Benefits

A recently rediscovered ancient "grain" native to South America, quinoa was once called "the gold of the Incas," who recognized its value in increasing the stamina of their warriors. Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Not only is quinoa's amino acid profile well balanced, making it a good choice for vegans concerned about adequate protein intake, but quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

Help for Migraine Headaches

If you are prone to migraines, try adding quinoa to your diet. Quinoa is a good source of magnesium, a mineral that helps relax blood vessels, preventing the constriction and rebound dilation characteristic of migraines. Increased intake of magnesium has been shown to be related to a reduced frequency of headache episodes reported by migraine sufferers. Quinoa is also a good source of riboflavin, which is necessary for proper energy production within cells. Riboflavin (also called vitamin B2) has been shown to help reduce the frequency of attacks in migraine sufferers, most likely by improving the energy metabolism within their brain and muscle cells.




Cardiovascular Health

Quinoa is a very good source of magnesium, the mineral that relaxes blood vessels. Since low dietary levels of magnesium are associated with increased rates of hypertension, ischemic heart disease and heart arrhythmias, this ancient grain can offer yet another way to provide cardiovascular health for those concerned about atherosclerosis.


Prevent Heart Failure with a Whole Grains Breakfast


Consumption of whole grain products and dietary fiber has been shown to reduce the risk of high blood pressure and heart attack,

Significant Cardiovascular Benefits for Postmenopausal Women

Eating a serving of whole grains, such as quinoa, at least 6 times each week is an especially good idea for postmenopausal women with high cholesterol, high blood pressure or other signs of cardiovascular disease (CVD).



Antioxidant Protection

Quinoa is a very good source of manganese and a good source of copper, two minerals that serve as cofactors for the superoxide dismutase enzyme. Superoxide dismutase is an antioxidant that helps to protect the mitochondria from oxidative damage created during energy production as well as guard other cells, such as red blood cells, from injury caused by free radicals.

[Ke-ke wan]

 

Quinoa, well rinsed and drained    250 mL    1 cup
Cold water    500 mL    2 cups
Tomatoes, chopped    2    2
Large Sprigs Italian (flat-leaf) parsley (leaves only), chopped    2    2
English Cucumber, chopped    1/4 Cucumber    1/4 Cucumber
Chopped Red, Green, Yellow or mixed bell peppers    75 mL    1/3 cup
Vinaigrette    
   

Extra-virgin olive oil    45 mL    3 tbsp
Freshly squeezed lemon juice    25 mL    2 tbsp
Hot pepper flakes (optional)    7 mL    1 1/2 tsp
Salt    2 ml    1/2 tsp
Freshly ground black pepper    2 mL    1/2 tsp
Dried lavender flowers (optional)    2 mL    1/2 tsp

 
In a medium saucepan, over medium heat, bring quinoa and water to a boil. Reduce heat and boil gently for 10 to 15 minutes or until the white germ separates from the seed. Cover, remove from heat and let stand for 5 minutes. Remove lid, let cool and fluff with a fork.
Meanwhile, in a large bowl, combine tomatoes, parsley, cucumber and bell peppers. Stir in cooled quinoa.
Prepare the vinaigrette: In a small bowl, whisk together olive oil, lemon juice, hot pepper flakes (if using), salt, pepper and lavender (if using).
Pour vinaigrette over salad and toss to coat.

[Ke-ke wan]

Quinoa Pilaf

Make just like rice pilaf!

[Ke-ke wan]

Curried Quinoa Salad with Black Beans and Mango




1 cup quinoa
 1-2 ripe mangoes, peeled and chopped
 1/2 red or yellow pepper, chopped
 1/4 English cucumber, chopped
 2-3 green onions or a chunk of purple onion, chopped
 2 cups (packed) baby spinach, torn or sliced (optional)
 half a 19 oz. can black beans, rinsed and drained
 handful of torn cilantro (optional)

Dressing:
 1/4 cup canola oil
 2-4 Tbsp. white wine or white balsamic vinegar
 1 Tbsp. mango chutney, chopped if chunky (optional)
 1 tsp. honey
 1 tsp. curry powder or mild paste
 1/4 tsp. cumin

Rinse quinoa well under cool water in a fine sieve, then cook in a pot of boiling salted water over medium heat until tender but still firm to bite, stirring occasionally, about 15 minutes. (Just like you’d cook pasta.) Drain well, return to the pot, put the lid back on and let it steam – this will produce fluffy quinoa – until cooled.

Combine the oil, vinegar, chutney, honey, curry and cumin in a jar or small bowl and shake or whisk to blend. If you like, season the dressing with salt and pepper.

Put the quinoa, mango, vegetables and beans in a large bowl, drizzle with dressing and toss until well coated. Serves 4

[Michael]

Julie is into this, and we have it in the kitchen, but she hasn't done much with it as yet except as a salad.

[Nick]

Hi guys 

We mix Quinoa with anything that we would have used rice for. When we make home made stir fry for example.

Great way to add protein to the diet.

Nice to see you all again. 

[Ke-ke wan]

Hey Nick!  Nice to see you, too.

The thing I noticed the most about Quinoa is that it has two very distinct flavors.   If you toast it first, then cook it, you get a nice roasted nutty flavour, delicious for salads.  If you don't toast it first, but instead use it like a rice, you get a more green and slightly bitter flavour from it.  I prefer the nutty way!