Superfood in Focus - Quinoa

Quinoa Plant
Source: Quinoa Corporation

Originating as early as 3,000 B.C. in the South American Andes, Quinoa (said Keen-wa or Kin-wah) was thought to be sacred and was described by the ancient Incas as "the mother grain". Technically not a grain nor is it related to cereal-grains, quinoa is a small seed, harvested from an annual herb of the Chenopodium family (Rebecca Thuerer Wood - Tale of a Food Survivor).

Nutritionally quinoa is described as a "complete protein; containing all of the essential amino acids for growth and development, making it a great option for plant based protein. Also a great source of complex carbohydrates, digesting slower than more processed sources of carbohydrates, leaving you feeling fuller for longer and preventing spikes in blood sugar. Also rich in vitamins B2 and B6, vitamin E, calcium, potassium, iron, magnesium, and folic acid, gluten free and full of antioxidants (Quinoa 365 - Patricia Green & Carolyn Hemming).

It is important that the seeds are adequately rinsed prior to eating as they are coated in a bitter substance called saponin. This coating provides the seed with protection from insects and birds throughout the growth of the plant. it is common for most of the saponin to be removed during the harvest and packing process, although it is still recommended that the qunioa is rinsed to wash of any final traces (Quinoa 365 - Patricia Green & Carolyn Hemming).



Quinoa Seed
Source: New York Times



Quinoa can be found in most health food stores and is more commonly appearing on grocery shelves. You can purchase as whole seeds (red, black, white or mixed), quinoa flour or flakes, each with varying used in the kitchen. It is simple to prepare, taking roughly 15 minutes and can be stored in the fridge for up to a week once cooked. It is also possible to sprout the seed. the book Quinoa 365 - Patricia Green & Carolyn Hemming has a great section on how to prepare or sprout quinoa and also a tonne of tasty recipes.

It has a light nutty flavour, that is not too over powering and tends to mix well with many of my favourite dishes. I find that it is simple to substitute in quinoa for grains in most recipes and I have really enjoyed the addition of it in my meals.

I hope you can give it a try and maybe enjoy this little seed as much as I do.

Comment bellow and let me know how you like it, or don't, I would love to hear from you.

April

-xxx-