I LOVE QUINOA.
Instead of going on about the nutritional benefits of quinoa (which you will read later) I'll throw out a few words/phrases that come to mind: Seed not grain. Cute curlicue. Grain-like. Ancient. Pretty colors. Underutilized. Superfood. Quick cooking. Incan gold. Complete protein. Whole. Rinse and cook. Tiny. Fluffy, yet crunchy. Breakfast. Lunch. Dinner. Are you curious yet?
Quinoa has been cultivated in South American Andes since at least 3,000 B.C. and has been a staple food of millions of native inhabitants. The ancient Incas called quinoa the "mother grain" and revered it as sacred.
The quinoa seed is high in protein, calcium and iron, a relatively good source of vitamin E and several of the B vitamins. It contains an almost perfect balance of all eight essential amino acids needed for tissue development in humans. It is exceptionally high in lysine, cystine and methionine-amino acids typically low in other grains. It is a good complement for legumes, which are often low in methionine and cystine. The protein in quinoa is considered to be a complete protein due to the presence of all 8 essential amino acids. Some types of wheat come close to matching quinoa's protein content, but grains such as barley, corn, and rice generally have less than half the protein of quinoa. Quinoa is 12% to 18% protein and four ounces a day, about 1/2-cup, will provide a childs protein needs for one day. The 6-7% fat of quinoa is relatively high when compared to other grains, but it boasts a low sodium content and also provides valuable starch and fiber. Quinoa also contains albumen, a protein that is found in egg whites, blood serum, and many plant and animal tissues. The seeds are gluten-free which makes this a nutritious and flavorful alternative grain for those with gluten sensitivity. Quinoa would be a worthy addition to anyone's diet, supplying variety as well as good nutrition.
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. A 3-year prospective study of 229 postmenopausal women with cardiovascular disease, published in the July 2005 issue of the American Heart Journal, shows that those eating at least 6 servings of whole grains each week experienced: Slowed progression of atherosclerosis, the build-up of plaque that narrows the vessels through which blood flows. Less progression in stenosis, the narrowing of the diameter of arterial passageways.
Cooked quinoa is excellent in hot casseroles and soups, stews, in stir-fries, or cold in salads. The seeds cook very quickly, in only 15 minutes. Uncooked seeds may be added to soups and stews as you would barley or rice and quinoa is often substituted for rice in rice dishes. Dry roasting quinoa in a pan or in the oven, before cooking will give a toasted flavor, and it can be cooked in fruit juice to add character to the flavor for use as a breakfast cereal or in desserts. Cold salads consisting of quinoa and chopped vegetables or cooked beans make a quick, easy, and nutritious dish. Quinoa flour is used in making pasta and a variety of baked goods such as pancakes, bread, muffins, and crackers. Quinoa seeds can be sprouted and eaten as raw, live food for snacks or in salads and sandwiches. To sprout the seeds, soak about 1/3 cup seeds in a jar for 2 to 4 hours, then drain and rinse the seeds twice a day for 2 to 4 days. When the sprouts are about 1 inch long, place them near a window for chlorophyll to develop, which will give them a vibrant green color. Another fascinating way of using quinoa is to "pop" the seeds in a dry skillet and eat them as a dry cereal.
Due to the relatively high oil and fat content of quinoa, the grains and flour should be stored in glass jars in the refrigerator. Use the grains within a year and flour within 3 months.
Quinoa is an Alkaline food and not acidic. Most people eat too many acid foods, which lead to health problems, it is important to eat Alkalizing foods to have a proper balance. Submitted by Marcel Ikelaar of the Netherlands
4 more reasons to enjoy the benefits of quinoa:
1. It’s a VEGETARIAN solution, a balanced-amino-acid source of high quality protein.
2. It’s a SENIOR solution, a high-iron food that raises the hematocrit, delivers more oxygen to the brain, fights senility.
3. It’s a DIABETIC solution, a very low-glycemic-index cereal type food.
4. It’s a TASTE SOLUTION, quite delicious. I used it in a purple cabbage & romaine & onion salad, with a stalk of chopped celery & celery leaves, salt & pepper and a pinch of cumin, with ranch dressing. By the way, it MUST be purple cabbage rather than green.
Before cooking, the seeds must be rinsed to remove their bitter resin-like coating, which is called saponin. Quinoa is rinsed before it is packaged and sold, but it is best to rinse again at home before use to remove any of the powdery residue that may remain on the seeds. The presence of saponin is obvious by the production of a soapy looking "suds" when the seeds are swished in water. Placing quinoa in a strainer and rinsing thoroughly with water easily washes the saponin from the seeds. In South America the saponin which is removed from the quinoa is used as detergent for washing clothes and as an antiseptic to promote healing of skin injuries.
Quinoa Salad Recipe with Lime + Fresh Mint *****
This cool summer salad (which just so happens to be vegan and naturally gluten-free) reminds me of tabbouleh- a Middle Eastern style pasta dish I used to love. What makes a quinoa salad taste so fabulous? Fresh mint, lime juice and good tasting extra virgin olive oil.
1 cup dry quinoa
2 tablespoons fruity extra virgin olive oil
Juice from 2 limes
2-3 fresh mint sprigs, leaves removed and chopped
2 tablespoons chopped fresh cilantro leaves or parsley
Sea salt and fresh ground pepper, to taste
A handful of sweet and ripe cherry or grape tomatoes, quartered
2 tablespoons diced red onion- or use 2 chopped scallions
1 garlic clove, minced
First, rinse your quinoa in a sieve (it's tiny so the usual colander might not do). Cook the quinoa as you would raw rice: in 2 and 1/4 to 2 1/2 cups fresh salted water, covered, until all of the water is absorbed.
I use my rice cooker to do this. The quinoa turns out fluffy, tender and perfect. Scoop the cooked quinoa into a bowl and add the rest of the ingredients, tossing lightly with a fork until combined.
Taste test and adjust seasonings. Cover and chill- the longer, the better. In fact, I think this salad tastes better the second day- so plan ahead and make it the day before.
Makes 4-6 servings.
Toasted Quinoa Salad
3/4 cup uncooked quinoa
1 cup diced carrots
1/2 cup chopped red bell pepper
1/4 cup minced parsley or cilantro
2 sliced green onions
juice of 1 lemon and 1 lime (or 1 - 2 tablespoons of each)
1-1/2 tablespoons tamari soy sauce
2 cloves minced or pressed garlic
1 teaspoon chili sauce (tobasco) (or use a pinch of cayenne, a few red pepper flakes, etc.)
Rinse quinoa and drain. Put in a pot and dry toast until a few grains begin to pop. Add 1-1/2 cups of water, bring to a boil, cover and simmer for about 15 minutes, or until the water is absorbed. Remove from heat and let stand for 10 minutes. Fluff with a fork and let cool.
Mix carrot, red pepper, parsley and green onion in large bowl. Add cold quinoa and toss to combine, Whisk together lemon and lime juices, tamari, garlic and chili sauce. Pour over salad and combine well. Chill until serving time.
This recipe can be fun. Try throwing in a few fresh raw peas, some fresh raw corn, fresh sliced raw green beans, etc.
Walnut Rosemary Quinoa
1 tablespoon sesame oil
1 small onion
1-1/2 cups quinoa, rinsed in boiling water and drained
1 small red bell pepper, diced
3 cups water
1 tablespoon Tamari soy sauce (or to taste)
1 teaspoon fresh rosemary or 1/2 teaspoon dried
1 cup fresh or frozen peas, thawed if frozen
1/2 cup walnuts, chopped
Preheat oven to 350. Heat oil in a medium saucepan; add onion and quinoa. Sauté over medium heat, stirring constantly for about 3 minutes. Add red bell pepper and sauté an additional 2 minutes. Add water, soy sauce, rosemary and peas (if using fresh peas).
Bring to a boil and cover; simmer 15 minutes or until water is absorbed. Meanwhile, roast walnuts in 350 oven for 5 to 10 minutes. When quinoa is cooked, turn off heat and mix in walnuts and frozen peas (if using frozen peas). Let sit an additional 10 minutes and serve.
Lemon-scented Quinoa Salad Recipe
1 cup quinoa
2 cups water
1/2 teaspoon fine grain sea salt
1 can garbanzo beans, or dried equivalent
1/2 cup cilantro, chopped
1/2 red onion, chopped
Tahini Dressing:
1 garlic clove, smashed and chopped
1/4 cup tahini
Zest of one lemon scant
1/4 cup fresh lemon juice
2 tablespoons olive oil
2 tablespoons hot water scant
1/2 teaspoon fine grain sea salt
Rinse the quinoa in a fine-meshed strainer. In a medium saucepan heat the quinoa and water until boiling. Reduce heat and simmer until water is absorbed and quinoa fluffs up, about 15 minutes. Quinoa is done when you can see the curlique in each grain, and it is tender with a bit of pop to each bite. Drain any extra water and set aside.
While the quinoa is cooking make the dressing. Whisk together the garlic, tahini, lemon zest and juice, and olive oil. Add the hot water to thin a bit and then the salt.
Toss the cooked quinoa, beans, cilantro, red onion, and half of the dressing. Add more dressing if you like and season with more salt to taste. Serve garnished with a bit of cilantro.
Serves 4.
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