Quinoa

The almighty Quinoa (pronounced keen-wah) is an ancient pseudo grain, which originated in the Andes region of South America. Quinoa might be prepared like a grain, but it’s actually a seed. It is closely related to the beetroot, spinach and tumbleweed family. Quinoa was a staple of the Inca diet, calling it, "the mother of all grains" and was considered a sacred food. It is one of the few plant-based foods that are a complete source of protein. Vegetarians and vegans use it as a low-fat, low-cholesterol protein alternative to meat and dairy products.

how does it taste?

When cooked, quinoa is light, fluffy, and slightly crunchy with a subtle nutty flavour. It cooks and tastes like a grain, making it an excellent replacement for heavier carbs like rice, pasta, etc. Since quinoa is completely gluten free, it’s perfect for people who have Celiac disease or sensitivities to wheat. You can enjoy quinoa hot in winter soups or cold in refreshing summer salads.

the health benefits

• Contains all essential amino acids, making it a complete protein High in fiber (almost twice as much as other grains)
• Has a great ratio of magnesium to calcium, meaning that the calcium provided is very usable and easily absorbed into the body
• Good source of iron, phosphorus, copper and zinc

types of quinoa

Ivory or White

Light and fluffy, good for quick dishes as a rice replacement.

Red

Good for longer cooking dishes like soups because it holds its shape well. Also great in salads as it has a slight crunch to it.

Black

A bit sweeter and has an earthier taste than white quinoa

Flakes

Cooks very fast! Great as an instant oatmeal substitute or in desserts like apple crisp.

Flour

More coarse than ordinary wheat flour with a slight nutty flavour. Great for baking muffins, breads, cookies, etc.

how to buy and prepare

When purchasing quinoa at the supermarket, buy organic and preferably pre-washed.

Washing

Rinse quinoa well! Quinoa is a seed and guess who likes seeds? That’s right, birds! As a defense mechanism, quinoa has a bitter coating called saponin. Birds don’t enjoy this bitter coating and neither will you unless you wash it off. When you rinse it, use a fine-mesh strainer to keep those tiny seeds from disappearing down the drain.

Soaking

It's best to soak the quinoa overnight (at least 8 hours) before cooking it. Quinoa, like all grains, seeds, nuts and beans, contain phytic acid. Phytic acid is an enzyme inhibitor, which means that it blocks the absorption of certain vitamins and minerals. It can make people feel bloated/gassy and cause poor digestion, leading to an unhealthy gut. Soaking your quinoa in water beforehand with 1 tablespoon lemon juice or apple cider vinegar helps to neutral-ize the phytic acid by starting the sprouting process. Some people who are sensitive to eating beans and grains find quinoa seeds much more tolerable when sprouted. This soaking process will also help remove any excess saponin. Finish off by draining and rinsing before cooking.

Cooking

Combine 1 part quinoa with 2 parts water in a medium saucepan. Bring to a boil. Cover, reduce heat to low, and simmer until quinoa is tender, about 10-15 minutes. Fluff with a fork and you’re ready to eat! You can also add spices and fresh herbs to flavour the quinoa.

quinoa in the kitchen

Baked

You can make savory vegetarian patties or baked goodies like cookies, cakes & muffins.

Hot

Quinoa is a great alternative to the traditional morning

oatmeal bowl. Make a hot quinoa cereal by adding 1 part quinoa

to 2 parts unsweetened almond milk, 1 teaspoon cinnamon, 1 teaspoon maple syrup and cook like you would regular quinoa & add fruit.

Stir-fry

You can add cooked quinoa to an oiled pan with some veggies and coconut aminos (soya sauce alternative) for a quick and healthy dinner.

Salads

Make a summer salad by adding cooked quinoa to a bowl with cherry tomatoes, red onion, yellow pepper and cilantro. Add fresh lemon juice and extra virgin olive oil for a quick dressing.

Sushi rolls

Replace sticky rice with quinoa for healthy homemade sushi.

how to sprout & the benefits

Sprouting increases the nutrient content of your seeds, nuts, grains and legumes. It also makes them a lot easier to digest for people with sensitive digestive tracts. Sprouting also increases the protein, fiber, vitamins and minerals in your food. Sprouted foods are amazing as a raw food source since they contain live enzymes and are packed full of nutrients to keep your tummy happy!

You Will Need

  1 quart mason/glass jar

Sprouting lid or a mesh screen (DIY: Take a piece of pantyhose or cheese cloth and wrap it over the top of the jar and secured with a rubber band). Filtered water

Patience

Steps: First, you need to rinse your quinoa well. Next, add ½ cup of quinoa to your mason jar and fill to the top with water. Soak overnight away from direct sunlight. Once soaked, you’ll need to drain out the water and rinse quinoa using your mesh lid to keep the seeds from falling out. Set your jar on a slant into a bowl with the mesh lid pointing down to drain the remainder of excess water. Some “sprouting mason jars” come with a stand. (see picture to the right)

Drain and re-rinse the quinoa 2-3 times daily for 2-3 days until the edible shoots emerge. Use the raw quinoa sprouts in wraps, stir-fries and salads. Sprouted quinoa seeds will last about 1-2 weeks if kept in the refrigerator. Sprout your quinoa and use as a topper for stir-fry’s, wraps or in a tabbouleh salad.!

how much should I eat?

Eating 1-2 servings of quinoa per day is a healthy amount (¼ cup dry quinoa is 1 serving). Quinoa is a diet-friendly food, and can help you lose weight when replacing your other grains with it. Although, eating too much of any food, even a superfood such as quinoa, is never ideal. Moderation is key, so make sure to mix up your diet to prevent your body from building food intolerances.

Quinoa Garden Salad

Ingredients

Base

-              2 cups cooked quinoa

-              1 cup sliced cherry tomatoes

-              ½ diced English cucumber

-              2 stalks chopped celery

-              1 diced bell pepper

Dressing

-              ¼ cup extra virgin olive oil

-              2 tablespoons fresh lemon juice

-              Handful fresh chopped parsley

-              1 minced garlic clove

-              Salt & pepper to taste

Instructions

1.            In a medium bowl add in the lemon juice, garlic and parsley.

2.            Using a whisk, slowly add in the olive oil to emul-sify with the lemon juice for a creamy texture.

3.            Add your salt and pepper to taste.

4.            Next, in a large salad bowl add in the quinoa, cherry tomatoes, cucumber, celery and bell pepper.

5.            Pour dressing over top and let sit for a few hours in the fridge to marinate or enjoy right away as a main or side.

Share this post

Berlangganan update artikel terbaru via email: