Quinoa (Keen-wah) is definitely the new spotlight of super nutritious goodie! It is a seed from a plant called chenopodium quinoa. Quinoa grows at high altitude of Andes mountain and it’s the core energy food of Incas from South America. The Incas consider quinoa “The Mother of Grain” and the United Nation classifies it as the “Super Crop” because of its high protein contents.
Nutrients:
• Contains 12%-18% high protein contents. A complete protein that contains all nine essential amino acids. It contains amino acids lysine which is essential to tissue growth and repair
• Rich in dietary fiber. A single serving size of 0.25 cup contains 3 grams of dietary fiber. 36% of this dietary fiber is soluble and 64 % is insoluble. Soluble fiber forms a gel, which can work to reduce blood cholesterol and blood glucose. Insoluble fiber regulates bowel movements by helping material move through the digestive tract and increasing bulk. The American Heart Association recommends 25-30 g of daily dietary fiber intake. 1 cup of quinoa contains 12 g which is almost half of the recommended intake amount!
• Good source of vitamins such as vitamin B2 and folic acid. Vitamin B2 protects against anemia and plays an essential role in all the metabolic process on which life depends. Folic acid is vital for red blood cell production and cell division. It’s also immune boosting.
• Abundant in minerals such as magnesium to relax the blood vessel and it’s required for transmission of nerve impules, muscular function and heart function; manganese which is essential for the functioning of superoxide dismutase (SOD), an antioxidant to prevent the damaging effects of free radicals from destroying cellular structures; phosphorus for proper muscle contraction and kidney function, it is also essential for the structure of bone and teeth
• Rich in plant lignans to protect against cardiovascular diseases and breast cancer
Preparation: Rinse the seeds before cooking to remove any lingering soapy saponin. The coating, which protects growing seeds from birds and the intense rays of the high-altitude sun, can make your quinoa taste bitter. A quick rinse in cold water (after placing in a strainer) should do the trick.
How to cook it? Our Chinese clients love to cook it with white rice (of course, the portion of quinoa is more than the white rice) or simply make it a comforting congee meal. Others add quinoa as a morning pick-me-up. For more quinoa recipes, take a look at:
http://www.quinoa.net/181.html