Quinoa

Quinoa

For those of you who are wondering, it’s pronounced “KEEN-wah“.

If you’re looking for a highly nutritious carbohydrate, that’s not only going to help you stay lean, but will also maximize your energy levels, look no further… quinoa really does have it all!

History
While relatively new to the United States, quinoa has been cultivated in the Andean mountain regions of Peru, Chile and Bolivia for over 5,000 years, and it has long been a staple food in the diets of the native Indians. The Incas considered it a sacred food and referred to it as the "mother seed."

In their attempts to destroy and control the South American Indians and their culture, the Spanish conquerors destroyed the fields in which quinoa was grown. They made it illegal for the Indians to grow quinoa, with punishment including sentencing the offenders to death. With these harsh measures, the cultivation of quinoa was all but extinguished.

Yet, this super food would not be extinguished forever. In the 1980s, two Americans, discovering the concentrated nutrition potential of quinoa, began cultivating it in Colorado. Since then, quinoa has become more and more available as people realize that it is an exceptionally beneficial and delicious food.

So, what does quinoa taste like?
The taste and texture of quinoa is a bit like brown rice crossed with oatmeal. It’s fluffy, creamy, crunchy and somewhat nutty, all rolled into one.

The great thing is, it can be prepared in so many different ways, making it extremely versatile.

Quinoa is commonly thought of as a grain, probably because of how we use it, however it’s actually a relative of leafy green vegetables, like spinach and Swiss chard.

Quinoa is naturally gluten-free, making it an excellent food for celiac patients or other people following a gluten-free diet.

Nutritional qualities
A cup of quinoa will give you around 127 calories, 2 grams of fat, 23.4 grams of carbohydrates (2 of those being fibre), and 4.5 grams of protein. In fact, it has a pretty similar nutritional profile to that of brown rice, except it’s slightly higher in overall protein content. So, qunioa is a really great option if you’re trying to maintain an active lifestyle.

Health benefits of quinoa
Complete source of protein

unlike most grains, which contain an incomplete source of protein (you need to pair them with another food to make the meal complete), quinoa provides the full spectrum of nine essential amino acids.

So, it’s a really great choice, particularly if you’re a vegetarian or vegan.

Great for cardiovascular health
Quinoa is especially high in is magnesium, which is important for maintaining good cardiovascular health. Magnesium helps to relax the blood vessels, reducing the rates of hypertension, heart disease, or heart arrhythmias.

Provides antioxidant support
Regular intake of antioxidants is so important for warding off the damaging effects of free radicals, which we encounter on a daily basis. Quinoa does a wonderful job of boosting your antioxidant levels — being high in both manganese and copper, which help to promote a healthy immune system, and ensure that red blood cells remain in top condition.

Reduces the risk of gallstones
Since quinoa is high in fiber, it helps keep the digestive system running smoothly, and can also help reduce your chance of getting gallstones. A study, published in the American Journal of Gastroenterology, found that those eating foods mostly rich in insoluble fiber, had a 17% lower risk of getting gallstones.

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.

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). A 3-year prospective study of over 200 postmenopausal women with CVD, 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 both:

• Slowed progression of atherosclerosis, the build-up of plaque that narrows the vessels through which blood flows, and
• Less progression in stenosis, the narrowing of the diameter of arterial passageways.

The women's intake of fiber from fruits, vegetables and refined grains was not associated with a lessening in CVD progression.

So, if you love your carbs, but would really like to find a healthier option to plain old white pasta or rice, quinoa is a great substitute for those higher-carb foods.

So, now that you know how great quinoa is — you’ve dashed down to the shops to buy some — what do you do with it?

How to cook quinoa (You can also buy prewashed)

• Wash the seeds in cold, running water to remove any residue.
• To cook, add one part quinoa to a saucepan, with two parts liquid.
• Bring to the boil, then reduce the heat and simmer covered.
• One cup of quinoa normally takes 15 minutes to prepare.
• You’ll know it’s ready when the grains become translucent, and the white germ has partially detached itself.

Tips for using quinoa
#1 Eat as breakfast “oatmeal”— just add nuts and fruit when cooked.
#2 Add quinoa to your favorite soups, stir-fry or casseroles.
#3 Combine cooked, chilled quinoa with chickpeas, roasted red pepper, scallions and coriander.
#4 Use sprouted quinoa in salads and sandwiches — similar to alfalfa sprouts.
#5 Ground quinoa flour can be added to cookie or muffin recipes.
#6 If you’re after a wheat-free option, make a tabouli salad using quinoa (rather than bulgar wheat).



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