Pronounced "KEEN - WAH", this food was revered by the ancient Incas as having healing properties and was a main staple food source! How is it I've never heard of this food before? I now put it in everything from burritos, mix it with pasta, chili or with grilled veggies!
Most people who have heard of quinoa think it’s a grain, but technically, quinoa is a seed, not a grain and it’s grown high in the Andes Mountains of South America. Quinoa plants have become a popular cultivated food in North America only within the past recent years yet the Incas cherished it for decades as a superfood of their own.
Quinoa nutrition facts
One cup of quinoa (a single serving size): 220 calories (70 percent carbs, 15 percent fat, 15 percent protein) 40 grams of carbohydrates (13 percent daily value) 8 grams of protein (16 percent of daily value) 3.5 grams of fat (5 percent daily value with no saturated fat)
A glycemic load (blood sugar spike) of only 18 out of 250 5 grams of fiber (20 percent of daily value) 20 percent of daily value of folate (various forms of Vitamin B) 30 percent of magnesium daily value (beneficial for people with migraine headaches); 28 percent daily value of phosphorous; iron (15 percent); copper (18 percent); and manganese (almost 60 percent)
Quinoa contains life-sustaining nutrients, including all eight essential amino acids which makes it a "complete protein" which I have blogged about in past articles. There are other highly beneficial compounds, vitamins and minerals in this food that the Incas reverently called "chisaya mama" (mother of all grains). It’s difficult for vegetarians to get all eight essential amino acids and an adequate source of protein from one food source. Usually, vegetarians need to combine foods like beans and rice to acquire all the essential amino acids, the building blocks of protein. Quinoa has it all packed into one hearty stomach filling serving!
Those with gluten sensitivities or wheat allergies can eat quinoa as it contains no gluten or wheat.
Quinoa cooks very easily, in about 15 minutes. Like cooking rice in a stove top pot, you’ll want almost 2 cups of water per one part quinoa. Cook quinoa at a high setting until it starts boiling and then cover and simmer for about 12-15 minutes. When you see the ring-shaped sprouts popping out, you’ll know the quinoa is almost ready. Stir the quinoa so all the water gets absorbed. Quinoa by itself tastes rather bland. Add some coconut or olive oil to add flavor and consistency. Add any spices or herbs you like and perhaps some crushed almonds or walnuts. It is also great as I mentioned as a filler in many recipes as it takes on the flavours of the foods cooked with it. Try adding it to your favourite recipes such as chili, tacos, burritos, casseroles etc. to increase the nutritional value of your dish and adding a hearty get you through the day energy packed meal. There are all kinds of recipes online which incorporate Quinoa for breakfast, lunch or dinner! Quinoa is available at any market and isn't expensive!
Give it a try... let me know if you come up with any good recipes that I can use as this wonder food has become a main staple in my nutrient intake!