QuinoaQuinoa (pronounced /ˈkinwɑ/ KEEN-wah) is a species of goosefoot (Chenopodium) grown as a crop primarily for its edible seeds. It is a pseudocereal rather than a true cereal as it is not a grass. Its leaves are also eaten as a leaf vegetable, much like amaranth, but the commercial availability of quinoa greens is currently limited.
The Incas, who held the crop to be sacred, referred to quinoa as "chisaya mama" or "mother of all grains", and it was the Inca emperor who would traditionally sow the first seeds of the season using 'golden implements'. During the European conquest of South America quinoa was scorned by the Spanish colonists as "food for Indians," and even actively suppressed, due to its status within indigenous non-Christian ceremonies.
Quinoa is considered by many Jews to be kosher for Passover, if properly processed.
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.
Most commonly considered a grain, quinoa is actually a relative of leafy green vegetables like spinach and Swiss chard.
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.
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.
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.
As well, it has been shown to to prevent gall stones. How does it do this?
? Researchers think insoluble fiber, which Quinoa is loaded with, not only speeds intestinal transit time (how quickly food moves through the intestines), but reduces the secretion of bile acids (excessive amounts contribute to gallstone formation), increases insulin sensitivity and lowers triglycerides (blood fats).
Tips for Preparing Quinoa:
Tips for Preparing Quinoa:
While the processing methods used in the commercial cultivation remove much of the soapy saponins that coats quinoa seeds, it is still a good idea to thoroughly wash the seeds to remove any remaining saponin residue. An effective method is to run cold water over quinoa that has been placed in a fine-meshed strainer, gently rubbing the seeds together with your hands. To ensure that the saponins have been completely removed, taste a few seeds. If they still have a bitter taste, continue the rinsing process.
To cook the quinoa, add one part of the grain to two parts liquid in a saucepan. After the mixture is brought to a boil, reduce the heat to simmer and cover. One cup of quinoa cooked in this method usually takes 15 minutes to prepare. When cooking is complete, you will notice that the grains have become translucent, and the white germ has partially detached itself, appearing like a white-spiraled tail. If you desire the quinoa to have a nuttier flavor, you can dry roast it before cooking; to dry roast, place it in a skillet over medium-low heat and stir constantly for five minutes.
Since quinoa has a low gluten content, it is one of the least allergenic "grains," but its flour needs to be combined with wheat to make leavened baked goods. Quinoa flour can be used to make pasta, and quinoa pastas are available in many natural foods stores.
A Few Quick Serving Ideas:
Combine cooked chilled quinoa with pinto beans, pumpkin seeds, scallions and coriander. Season to taste and enjoy this south-of-the-border inspired salad.
Add nuts and fruits to cooked quinoa and serve as breakfast porridge.
For a twist on your favorite pasta recipe, use noodles made from quinoa.
Sprouted quinoa can be used in salads and sandwiches just like alfalfa sprouts.
Add quinoa to your favorite vegetable soups.
Ground quinoa flour can be added to cookie or muffin recipes.
Quinoa is great to use in tabouli, serving as a delicious (and wheat-free) substitute for the bulgar wheat with which this Middle Eastern dish is usually made.