New Found Love - Quinoa: Miracle Grain

Hanging out at my sister's last night and discussing the benefits of different grains and proteins and such, I was introduced to my newest food love affair . Quinoa (pronounced Keen-wah). It has all the amino acids needed to be a complete protein, unlike many many grains which do not, and not only is it super good for you but also is really cute when it's done cooking because IT SPROUTS! Here's some more information about it:


History:

Quinoa originated in the Andean region of South America, where it has been an important food for 6,000 years (since about 3000 BCE) Its name is the Spanish spelling of the Quechua name. Quinoa is generally undemanding and altitude-hardy, so it can be easily cultivated in the Andes up to about 4,000 meters. Even so, it grows best in well-drained soils and requires a relatively long growing season.

The Incas, who held the crop to be sacred, referred to quinoa as chisaya mama or mother of all grains, and it was the Inca emperor who would traditionally sow the first seeds of the season using 'golden implements'. During the European conquest of South America quinoa was scorned by the Spanish colonists as food for Indians, and even actively suppressed, due to its status within indigenous non-Christian ceremonies. In fact, the conquistadors forbade quinoa cultivation for a time and the Incas were forced to grow corn instead :grumble: .

Nutritional Info:

Quinoa contains more protein than any other grain ; an average of 16.2 percent, compared with 7.5 percent for rice, 9.9 percent for millet, and 14 percent for wheat. Some varieties of quinoa are more than 20 percent protein.

Quinoa's protein is of an unusually high quality. It is a complete protein, with an essential amino acid balance close to the ideal ... similar to milk! :drinker:

Quinoa's protein is high in lysine, methionine and cystine. This makes it an excellent food to combine with, and boost the protein value of, other grains (which are low in lysine), or soy (which is low in methionine and cystine).

Quinoa can be substituted for almost any grain in almost any recipe. It looks and tastes great on its own, or in any dish from soup to salad. (Although I have personally found it to be very very bland. I added spices to it and a sprinkling of salt. It is very nutty in flavor but still VERY bland, better to be mixed with something unless you can handle the lack of flavor simply for the nutritional benefits.)

It is a 35 on the Glycemic Index and has a Glycemic Load of 18, for those who are watching that. :flowerforyou:

It is a high-iron food that raises the hematocrit, delivers more oxygen to the brain and improves memory and comprehension.

There are two different kinds. Traditional and Inca Red or Black. I prefer the Inca Red. It's prettier, has less calories, is lower in carbohydrates and has more fiber than the Traditional, however has 4mg more of Sodium than the Traditional has. Both have 6gms of protein per serving.

Traditional vs Inca Red & Black

Serving Size: Serving Size:
1/4 cup dry (42g) 1/4 cup dry (42g)
Nutrition Facts: Nutrition Facts:
Calories 172 Calories 163
Calories from Fat 25 Calories from Fat 23
Total Fat 2.8g Total Fat 3g
Saturated Fat 0g Saturated Fat 0g
Trans Fat 0g Trans Fat 0g
Cholesterol 0mg Cholesterol 0mg
Sodium 1mg Sodium 5mg
Carbohydrate 31g Carbohydrate 29g
Dietary Fiber 3g Dietary Fiber 4g
Soluble 36% Soluble 36%
In-Soluble 64% In-Soluble 64%
Sugars 3g Sugars 5g
Protein 6g Protein 6g

Glycemic Index: 35



This super food is loaded with vitamins and minerals. Specifically, it is a great source of folate, iron, magnesium and zinc. The fact that it has magnesium, copper and phosphorous means that quinoa is especially good for those that have migraine headaches, atherosclerosis and diabetes. When it comes to fueling up for exercise or dropping a few pounds, cooking quinoa really makes sense. Plus, it's GLUTEN FREE!

Here are some easy and simple recipes to get you started!

Quinoa and Veggies (From AllRecipes):

Ingredients
1 cup quinoa
3 cups water
1 pinch salt
3 tablespoons olive oil
3 cloves garlic, minced
1 red bell pepper, chopped
1/2 cup corn kernels
1/2 teaspoon cumin
1 teaspoon dried oregano
salt and pepper to taste
2 green onions, chopped
Directions
Bring the quinoa, water, and 1 pinch of salt to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, about 20 minutes. Once done, drain a mesh strainer, and set aside.
Meanwhile, heat the olive oil in a saucepan over medium heat. Stir in the garlic, and cook until the garlic softens and the aroma mellows, about 2 minutes. Add the red pepper, and corn; continue cooking until the pepper softens, about 5 minutes. Season with cumin, oregano, salt, and pepper, and cook for 1 minute more, then stir in the cooked quinoa and green onions. Serve hot or cold.
Nutritional Information
Amount Per Serving Calories: 281 | Total Fat: 13g | Cholesterol: 0mg

Nutritional Information
Quinoa with Veggies
Servings Per Recipe: 4

Amount Per Serving

Calories: 281

Total Fat: 13g
Cholesterol: 0mg
Sodium: 214mg
Total Carbs: 36.5g
Dietary Fiber: 4.1g
Protein: 6.8g


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Spanish Style Quinoa:

Ingredients
2 tablespoons vegetable oil
1 cup uncooked quinoa
1 medium onion, finely chopped
3 cloves garlic, minced
1 small green bell pepper, chopped
1 (8 ounce) can tomato sauce
2 1/2 cups water
1 teaspoon chili powder
1/4 teaspoon garlic powder
1/4 teaspoon ground cumin


Directions
Heat the vegetable oil in a large saucepan over medium-high heat. Stir in the quinoa, onion, garlic, and green pepper. Cook and stir 5 to 10 minutes until the onion is tender, and the quinoa has lightly toasted. Stir in the tomato sauce and water, then season with the chili powder, garlic powder, and cumin. Bring to a boil, then reduce heat to medium-low, cover, and simmer until the quinoa is tender, and the liquid is absorbed, about 30 minutes. Stir the quinoa occasionally as it cooks.
Nutritional Information
Amount Per Serving Calories: 126 | Total Fat: 4.9g | Cholesterol: 0mg

Hope you all like this as much as I do!

Katherine