Super Health Food: Quinoa
I discovered the gluten free equivalent of cous cous last week at the supermarket. What is it? Quinoa.
Quinoa (pronounced ‘keen-wa’) is a South American whole grain about the same size, shape and color of cous cous. Quinoa has high protein content of 15% which is higher than meat. It’s also a good source of calcium, magnesium, iron and has a low glycaemic index (GI). It’s also gluten free and high in fiber (good for the bowel digestive system). It’s native to the upper Andes of Bolivia and Peru and has been cultivated by the Incas dating back to 6000 years. It was the sacred food of the Incas and they labeled it ‘mother of all grains’. To our luck we don’t have to go all the way to South America to eat quinoa dishes. Quinoa is now been cultivated and available in the States.
- You can use quinoa in soups, salads, stews, desserts, quiches and even as a breakfast substitute for oats.
- You can use quinoa as a substitute for grains like cous cous.
- Quinoa will approximately triple in size when you cook it, this way more quinoa for the family to enjoy.
- Toast the dry quinoa in a dry frying pan on low heat for about 5 minutes while stirring to get a nuttier taste.
- Unlike other grains, quinoa is easy to digest.
- Quinoa also provides starch, sugars, minerals, and vitamins.
- A whole-grain dish of quinoa takes just 15 minutes and 25 if you add some protein meat.
Here is a traditional quinoa recipe:
1/2 cup of diced Spanish onion
1/4 cup of diced celery
1/4 cup of diced green pepper
5 cups of cooked quinoa
1 cup of sliced almonds
1/4 cup of diced sweet red pepper
1/4 tsp oregano
2 cloves garlic
1/4 cup olive oil
Salt to taste