The Power Of Quinoa

What is quinoa (pronounced as “keen-wah,” not “kwin-oh-ah”)?

Quinoa, a species of goosefoot, is a grain crop grown primarily for its edible seeds. It is a pseudocereal rather than a true cereal, as it is not a member of the true grass family. Wikipedia

“The Food and Agricultural Organization of the United Nations (FAO) has officially declared that the year 2013 be recognized as “The International Year of the Quinoa.” Proposed by the government of Bolivia and receiving strong support from many Central and South American countries, quinoa has now been singled out by the FAO as a food with “high nutritive value,” impressive biodiversity, and an important role to play in the achievement of food security worldwide. We realize that quinoa remains unfamiliar to many people, especially in the practical sense of cooking and recipes. But we hope that situation will change, given the remarkable nature of this easily-prepared, nutrient-rich food.” – whfoods.org

Quinoa is a miracle seed. It has been part of my family’s diet for almost three years now. We cook it on a regular basis. The look and texture is similar to couscous. It is a healthier alternative to rice (yup, it’s healthier than brown rice). We like quinoa for is versatility, its ability to take on the flavors it’s cooked with, and its impressive health profile. I can tell you that we’re reaping the health benefit of it.

Loves it:

• It’s gluten-free
• Low in Cholesterol and Sodium. It is also a good source of Magnesium and Phosphorus, and a very good source of Manganese.
• 1/2 cup of cooked quinoa = 111 calories only
• It’s a super food
• Tastes yummy
• Easy to cook
• Super duper healthy

Benefits of quinoa:

– Blood sugar control. If you have diabetes, keeping control of your blood glucose levels is key. A healthy diet that includes quinoa has been clinically shown to reduce free glucose levels, leading to fewer sudden spikes in blood sugar during the day.

– Cardiovascular health. Rich in manganese and fibre, quinoa helps to support the activities of the cardiovascular system. Regularly eating quinoa can lead to lower LDL or “bad” cholesterol and higher HDL or “good” cholesterol. The seed is also shown to normalize blood sugar levels.

– Increased protein. Protein is essential to building strong muscle tissue and supplying the body with energy. Quinoa contains all of the essential amino acids necessary to manufacture proteins as well as lean protein in its raw form. This makes quinoa an excellent addition to the diet, particularly for vegetarians looking for animal-free protein sources.

– Digestive health. The fibre found in quinoa assists with digestion and can help prevent indigestion. The seed also helps decrease the frequency of bouts of constipation.

– Lessening symptoms of anaemia. Rich in iron, quinoa is an excellent addition to the diet of those with anaemia. Iron is essential to carrying oxygen through the body, so many people find that adding quinoa to the diet gives them greater endurance and energy during workouts.

– Fighting signs of aging. Manganese is a powerful antioxidant that helps to slow down the aging process by destroying free radicals. As a result, quinoa is good for those concerned about the appearance of their skin.

True colors: There are three most widely cultivated and available quinoa: white, red, and black. Some companies sell packs in combinations.

I find that the red quinoa holds its shape and texture more than the white ones.

Everything you need to know about quinoa is on this website.

How to cook quinoa:

Cooking quinoa is just like cooking rice. It is the easiest no-fuss “grain” you’ll ever cook.

Basic Quinoa Recipe:
1 cup uncooked quinoa
2 cups water or chicken/vegetable broth
Bring quinoa and liquid to a boil in a medium saucepan. Reduce heat to low, cover and simmer until tender and most of the liquid has been absorbed, 15 to 20 minutes. Fluff with a fork.
Yield: 3 cups cooked quinoa
Serving size: 1/2 cup
Nutrition per serving: 111 calories, 2 g fat, 0 mg cholesterol, 4 g protein, 3 g fiber.

Easy peasy:

Step 1: Quinoa grows with a bitter, protective coating called saponin that is, luckily, easily rinsed off.

Tip: Use a strainer to rinse out the small seeds.

Step 2: To cook quinoa, you simply add the liquid of choice, cover and simmer over low heat until done. The ratio is 2 cups of water or other cooking liquid to 1 cup of quinoa. Water is the easiest, cheapest and healthiest choice as it’s lowest in sodium.

Tip: I bring the water to a boil then simmer in low heat for 10-15 minutes. You will know when the quinoa is done because it will look like it has popped open.

Step 3: Using a fork, fluff the quinoa when cooked.

Step 4: Serve with a smile! 🙂

Note: You can also use a rice cooker to cook quinoa.

I buy quinoa in Healthy Options and S&R.

Shoppingero/shoppingera, tune in as I will share some of my favorite quinoa recipes and lunchbox ideas soon! HUMANDA KAYO!