Quinoa (Chenopodium quinoa Willd)
FOOD FIGHTER
Did you know … a mixture of quinoa and fat was used to sustain Incan armies, which frequently marched for many days? The mixture was known as “war balls”.
What’s the Story?
Quinoa (pronounced keen-wa) refers to the seed, about the size of millet, of the Chenopodium or “Goosefoot” plant. It is a relative of spinach and Swiss chard and comes from the Andes Mountains region of South America. There are over 1,800 known varieties of quinoa with colour ranges from pale yellow to red to brown to black. The grain is soft and creamy but has a “tail” that is crunchy. Quinoa is available as a grain, flour, pasta and cereal.
A Serving of Food Lore …
Quinoa was a staple food of both the Aztecs and the Incas that can be traced back some 5,000 years. It has been cultivated in the South American Andes since at least 3000 B.C. With the advent of the Spanish conquest in the 1500s, what was once a major crop headed towards a four-hundred-year decline in production. For quite some time, quinoa was only grown by peasants in remote areas for their own consumption. Now quinoa is making a resurgence as a valued crop for its nutrition value.
Where Is Quinoa Grown?
Most quinoa is imported from South American countries such as Peru, Bolivia and Ecuador, although it is also being cultivated in the Colorado Rockies in the United States.
Why Should I Eat Quinoa?
Nutritionally, quinoa is an amazing grain! The nutritional quality has been compared to that of dried whole milk by the Food and Agriculture Organization (FAO) of the United Nations. Quinoa contains more protein than any other grain. Some varieties of quinoa have more than 20 per cent protein! And what is unique about the protein in quinoa is that it is complete, containing all essential amino acids, being especially high in the amino acids lysine, methionine and cystine. By adding it to other grains, those proteins become complete too. It also complements soy, which is lower in methionine and cystine. Quinoa is rich in iron, potassium and riboflavin as well as B6, niacin and thiamin. It is also a good source of magnesium, zinc, copper and manganese, and has some folate (folic acid). Quinoa contains at least sixteen different triterpine saponins which may have anticancer and anti-inflammatory properties and inhibit cholesterol absorption.
Throw Me a Lifesaver!
WEIGHT MANAGEMENT: Compared to rice and wheat, quinoa was found to offer greater satiety, thus making it an ideal food for fighting obesity.
VACCINE HELPER: Quinoa enhanced antibody responses to antigens that were introduced into mice. The study showed the potential of quinoa saponins as “helpers” for vaccines.
Tips on Using Quinoa
SELECTION AND STORAGE:
• Quinoa products on the market include flour, pasta, flakes, brown, black and red 100 per cent grain.
• Quinoa flour and grains should be stored in a sealed container in the refrigerator. Use the grains within a year and flour within three months.
PREPARATION AND SERVING SUGGESTIONS:
• Rinse quinoa before use to remove any of the powdery residue (saponin) that remains on the seeds. You may see “suds” when the seeds are swished in water—that is the saponins being removed. 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.
• Toast the grain in a frying pan for five minutes before cooking to give it a delicious roasted flavour.
• Be careful not to add too much water or cook it too long, since quinoa can become mushy. Quinoa only takes about fifteen minutes to cook!
• It is excellent in hot casseroles, pilafs, soups, stews and stir-fries, or cold in salads.
• Quinoa’s light texture makes it an ideal choice as a base for salad. Mix cooled, cooked quinoa with chopped raw or cooked vegetables and fresh herbs, then toss it with a vinaigrette or soy sauce dressing.
by Dawn Jackson Blatner
Servings: 6 • Prep and cooking time: 30 minutes
According to Dawn Jackson Blatner, spokesperson for the American Dietetic Association, quinoa is a “delicious, nutritious, and quick-cooking grain”. When you try her recipe, I think you will agree! This recipe contains seven powerhouse foods.
INGREDIENTS:
2oz/50g quinoa
16floz/500ml water
4 spring onions, chopped
2 mangoes, diced
¾oz/20g sliced almonds
1oz/25g dried cranberries
3 tablespoons fresh coriander, chopped
1 lime, juiced
8floz/250ml white balsamic vinegar
Salt and pepper to taste
DIRECTIONS:
Rinse and drain quinoa. Toast quinoa in a hot empty pan for about 5 minutes. Add water. Bring to a boil, cover and simmer over medium heat about 15 minutes until all water is absorbed. Let quinoa cool. Gently stir remaining ingredients into quinoa. Serve as a room-temperature or cold salad.
BREAK IT DOWN …
Calories: 190; Total fat: 4g; Saturated fat: 0g; Cholesterol: 0mg; Sodium: 20mg; Total carbs: 36g; Fibre: 3g; Sugar: 14g; Protein: 5g.