Quinoa
What is quinoa?
We usually think of quinoa as a grain, but it is actually the seed of a plant that, as its scientific name Chenopodium quinoa reflects, is related to beets, chard and spinach. These amino acid-rich seeds are not only very nutritious, but also very delicious. Cooked quinoa seeds are fluffy and creamy, yet slightly crunchy. They have a delicate, somewhat nutty flavor. Quinoa grains range in color from ivory to pinks, brown to reds, or almost black depending on the variety. There are over 120 species of Chenopodium, but only three main varieties are cultivated; one producing very pale seeds, called the white or sweet variety; a dark red fruited variety called red quinoa; and a black quinoa. Although often difficult to find in the marketplace, the leaves of the quinoa plant are edible, with a taste similar to its green-leafed relatives, spinach, chard and beets.
In its natural state quinoa has a coating of bitter-tasting saponins, making it unpalatable. Most quinoa sold commercially in North America has been processed to remove this coating. Some have speculated this bitter coating may have caused the Europeans who first encountered quinoa to reject it as a food source, since they adopted other indigenous food plants of the Americas like maize and potatoes. However, this bitterness has beneficial effects during cultivation, as the plant is unpopular with birds and thus requires minimal protection. There have been attempts to lower the saponin content of quinoa through selective breeding in order to produce sweeter, more palatable varieties. However, when new varieties were introduced by agronomists to native growers in the high plateau, the native growers rejected the new varieties, despite their ‘magnificent’ yields. Because the seeds no longer had a bitter coating, birds had consumed the entire crop after just one season.
While the processing methods used in the commercial cultivation remove much of the soapy saponins that coats quinoa seeds, it is still a good idea to thoroughly wash the seeds to remove any remaining saponin residue. An effective method is to run cold water over quinoa that has been placed in a fine-meshed strainer, gently rubbing the seeds together with your hands. To ensure that the saponins have been completely removed, taste a few seeds. If they still have a bitter taste, continue the rinsing process.
In South America the saponin which is removed from the quinoa is used as detergent for washing clothes and as an antiseptic to promote healing of skin injuries.
History
For centuries quinoa has been above it all–and it still is. Grown at 10,000 to 20,000 feet above sea level, quinoa, pronounced keen-wah, brought sustenance to the altiplano Indians and allowed them to thrive in the harsh living conditions that prevail at such altitudes. To these Indian natives of the Andes Mountains in Peru and Bolivia, quinoa seeds have been more valuable than gold.
First cultivated more than 5,000 years ago, quinoa, along with corn and potatoes was one of the three foods considered the centerpiece of the Andean diet. In that diet quinoa was a primary food source while animal foods were secondary.
During the period when the Incas thrived in Bolivia, relay teams of barefoot runners would carry news from one region to another, often covering 150 miles in a 24-hour period. Bolivia’s elevation is over 12,000 feet above sea level, an altitude where oxygen is considerably reduced. How did the runners perform this unbelievable feat? A practice still prevalent with today’s Bolivian athletes involves combining coca leaves and ash from the quinoa plant and holding it in the cheek. The combination increases the body’s oxygen because quinoa ash releases alkaloids in the coca.
Quinoa, native to the Americas and considered the most sacred food by the ancient Incas, was held in such high regard, it was called la chisiya mama, which means “the mother grain.” Because thesealtiplano natives believed their grain was a gift from the gods containing spiritual enhancing qualities, the ritual first planting of the season was a god-like act performed by the emperor, who was considered a god himself. Since he was responsible for a successful quinoa harvest, he sowed the first seeds of the season with his golden taquiza, a planting stick.
As special recognition given to the harvest, the Incas drank chicha, a beer made from fermented quinoa, and celebrated by offering sacrifices of animals, children, food, and cloth.
Because there is rather little level ground, the Huarpa Indians of Bolivia developed terrace farming as a successful method for cultivating their quinoa, often on land no wider than 12 feet. It was not unusual for the upper terrace to be 2,000 feet higher than the lower terrace.
In 1532, Francisco Pizarro, a Spanish explorer, reached the Andes with a small army of 158 men, and in one year’s time destroyed the quinoa fields, killed the god-king, and forced the Inca culture into submission. The daily lives of the Incas had revolved around the growing, harvesting, eating, and honoring of quinoa. Under Pizarro’s rule they were forbidden to practice their ceremonial rituals that centered on quinoa. Now Catholicism and potatoes, dominated their world that began to exhibit many cases of malnutrition and high infant mortality.
The Spaniards introduced wheat and barley, but the Incas did not favor these. Fortunately, quinoa still grew wild in the higher altitudes where it could be hidden from the Spaniards. Small amounts were consumed in secret. Still, the culture of the Incas had been changed forever. For centuries quinoa fell into obscurity until the revival of interest in the 1970’s.
North America, too, shows archeological evidence of quinoa’s existence in the form of goosefoot , lambs quarters, and pigweed, all growing wild in the southern and eastern regions. Evidence shows that Natchez Indians along the lower Mississippi actually cultivated the seeds. Archeologists exploring a cave in Alabama in 1961 found remnants of a charred basket that contained seeds of the quinoa family. When historians at the Smithsonian examined the basket, they learned that it was indeed quite old, circa1975 BCE.
An Ozark Bluff Dweller site in Arkansas was excavated and revealed the seedhead of a domesticated goosefoot.plant that was 4,000 years old. When corn was introduced into these areas, it became the dominant grain as goosefoot cultivation lost favor.
Nutrition
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.
The quinoa seed is high in protein, calcium and iron, a relatively good source of vitamin E and several of the B vitamins. It contains an almost perfect balance of all eight essential amino acids needed for tissue development in humans. It is exceptionally high in lysine, cystine and methionine-amino acids typically low in other grains. It is a good complement for legumes, which are often low in methionine and cystine. The protein in quinoa is considered to be a complete protein due to the presence of all 8 essential amino acids. Quinoa is 12% to 18% protein and four ounces a day, about 1/2-cup, will provide a childs protein needs for one day. The 6-7% fat of quinoa is relatively high when compared to other grains, but it boasts a low sodium content and also provides valuable starch and fiber. Quinoa also contains albumen, a protein that is found in egg whites, blood serum, and many plant and animal tissues. The seeds are gluten-free which makes this a nutritious and flavorful alternative grain for those with gluten sensitivity. Quinoa would be a worthy addition to anyone’s diet, supplying variety as well as good nutrition. The seed is also excellent feed for birds and poultry and the plant itself is good forage for cattle.
Health
Help for Migraine Headaches
If you are prone to migraines, try adding quinoa to your diet. Quinoa is a good source of magnesium, a mineral that helps relax blood vessels, preventing the constriction and rebound dilation characteristic of migraines. Increased intake of magnesium has been shown to be related to a reduced frequency of headache episodes reported by migraine sufferers. Quinoa is also a good source of riboflavin, which is necessary for proper energy production within cells. Riboflavin (also called vitamin B2) has been shown to help reduce the frequency of attacks in migraine sufferers, most likely by improving the energy metabolism within their brain and muscle cells.
Cardiovascular Health
Quinoa is a very good source of magnesium, the mineral that relaxes blood vessels. Since low dietary levels of magnesium are associated with increased rates of hypertension, ischemic heart disease and heart arrhythmias, this ancient grain can offer yet another way to provide cardiovascular health for those concerned about atherosclerosis.
Antioxidant Protection
Quinoa is a very good source of manganese and a good source of copper, two minerals that serve as cofactors for the superoxide dismutase enzyme. Superoxide dismutase is an antioxidant that helps to protect the mitochondria from oxidative damage created during energy production as well as guard other cells, such as red blood cells, from injury caused by free radicals.
Prevent Heart Failure with a Whole Grains Breakfast
Significant Cardiovascular Benefits for Postmenopausal Women
Fiber from Whole Grains and Fruit Protective against Breast Cancer
Whole Grains and Fish Highly Protective against Childhood Asthma
Gallstone Prevention
Quinoa and Other Whole Grains Substantially Lower Type 2 Diabetes Risk
Historically, cooked and ground quinoa was used as a compress to draw out pain and discoloration from bruises. It was also used as a diuretic and to encourage vomiting. The Indians included quinoa in their treatment of a number of ills, such as urinary tract problems, tuberculosis, appendicitis, liver problems, altitude sickness, and motion sickness.
Today it is commonly used for altitude sickness. Because of its high calcium content, it is considered beneficial in treating bone problems. Natives of the Andes claim it helps strengthen women during pregnancy and postpartum, and promotes healthier milk in nursing mothers.
Andean advice to heal broken bones is to eat plenty of quinoa and apply a plaster made of quinoa flour and water. For infections, they also prescribe the quinoa plaster.
Because quinoa is high in protein and complex carbohydrates, low in fat, and richer in vitamins and minerals than other grains, the Andean people consider it an endurance food and include it as a daily staple.
What to do with quinoa
Combine cooked chilled quinoa with pinto beans, pumpkin seeds, scallions and coriander. Season to taste and enjoy this south-of-the-border inspired salad.
Add nuts and fruits to cooked quinoa and serve as breakfast porridge.
For a twist on your favorite pasta recipe, use noodles made from quinoa.
Sprouted quinoa can be used in salads and sandwiches just like alfalfa sprouts.
Add quinoa to your favorite vegetable soups.
Ground quinoa flour can be added to cookie or muffin recipes.
Quinoa is great to use in tabouli, serving as a delicious (and wheat-free) substitute for the bulgar wheat with which this Middle Eastern dish is usually made.
A common cooking method is to treat quinoa much like rice, bringing two cups of water to a boil with one cup of grain, covering at a low simmer and cooking for 14–18 minutes or until the germ separates from the seed. The cooked germ looks like a tiny curl and should have a slight bite to it (like al dente pasta). Alternatively, one can use a rice cooker to prepare quinoa. To that end, one volume of quinoa should be combined with two volumes of water.
Quinoa can serve as a high-protein breakfast food mixed with honey, almonds, or berries; it is also sold as a dry product, much like corn flakes.
Quinoa flour can be used in wheat-based and gluten-free baking. For the latter, it can be combined with sorghum flour, tapioca, and potato starch to create a nutritious gluten-free baking mix. A suggested mix is three parts quinoa flour, three parts sorghum flour, two parts potato starch, and one part tapioca starch. Quinoa flour can be used as a filling for chocolate.
Lastly, quinoa may be germinated in its raw form to boost its nutritional value. Germination activates its natural enzymes and multiplies its vitamin content. In fact, quinoa has a notably short germination period: only 2-4 hours resting in a glass of clean water is enough to make it sprout and release gases, as opposed to, e.g., 12 hours overnight with wheat. This process, besides its nutritional enhancements, softens the grains, making them suitable to be added to salads and other cold foods.
Recipes
Quinoa and Black Beans
1 teaspoon vegetable oil
1 onion, chopped
3 cloves garlic, peeled and chopped
3/4 cup uncooked quinoa
1 1/2 cups vegetable broth
1 teaspoon ground cumin
1/4 teaspoon cayenne pepper
salt and pepper to taste
1 cup frozen corn kernels
2 (15 ounce) cans black beans, rinsedand drained
1/2 cup chopped fresh cilantro
DIRECTIONS:
Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.
Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.
Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro.
Quinoa Turkey Meat Loaf
Preheat oven to 350*
Ingredients:
2 lbs. Ground Turkey
2 eggs
2 T Hot sauce
2 T Worcestershire sauce
2 tsp adobo seasoning
8 oz Vidalia onion – diced
2 T olive oil
2/3 cup Quinoa
1 1/3 cup water
Put the Quinoa and water in a saucepan. Bring to boil and cook for about ten minutes. Put the ground turkey and all other ingredients except the quinoa in to a large bowl. Mix thoroughly. Cool down Quinoa. Place the Quinoa in the bowl and mix it in. Place mixture in appropriate size baking dish. Sprinkle some parsley flakes over the top to add some color. It’s difficult to say precisely how long to bake you meatloaf since it depends on the dish you’re using, start checking after about an hour. You want it to be done but don’t overcook it. You want it to be moist. Remove from oven and let stand for about twenty minutes.
Toasted Quinoa Salad
3/4 cup uncooked quinoa
1 cup diced carrots
1/2 cup chopped red bell pepper
1/4 cup minced parsley or cilantro
2 sliced green onions
juice of 1 lemon and 1 lime (or 1 – 2 tablespoons of each)
1-1/2 tablespoons tamari soy sauce
2 cloves minced or pressed garlic
1 teaspoon chili sauce (tobasco) (or use a pinch of cayenne, a few red pepper flakes, etc.)
Rinse quinoa and drain. Put in a pot and dry toast until a few grains begin to pop. Add 1-1/2 cups of water, bring to a boil, cover and simmer for about 15 minutes, or until the water is absorbed. Remove from heat and let stand for 10 minutes. Fluff with a fork and let cool.
Mix carrot, red pepper, parsley and green onion in large bowl. Add cold quinoa and toss to combine, Whisk together lemon and lime juices, tamari, garlic and chili sauce. Pour over salad and combine well. Chill until serving time.
This recipe can be fun. Try throwing in a few fresh raw peas, some fresh raw corn, fresh sliced raw green beans, etc.
Basic Steamed Quinoa
Many recipes for quinoa suggest cooking it like rice, in two parts water for one part quinoa. This works, but I find the grains are fluffier if I cook them in three parts water and drain the excess water once the quinoa is tender. The tiny seeds swell to about four times their original size, so 1 cup uncooked quinoa yields about 4 cups, enough for 6 to 8 servings.
1 cup quinoa
3 cups water, chicken stock or vegetable stock
1/2 teaspoon salt (more to taste)
1. Place the quinoa in a strainer and rinse until the water runs clear.
2. Bring the water or stock to a boil in a medium saucepan. Add the salt and the quinoa. Bring back to a boil, reduce the heat to low, cover and simmer 15 minutes, or until the quinoa is tender and translucent, and each grain displays a little thread. Drain and return to the pan. Cover the pan with a clean dish towel, replace the lid and allow to sit undisturbed for 10 minutes. Fluff and serve.
Yield: about 4 cups, serving 6 to 8
Advance preparation: Cooked quinoa will keep for three or four days in the refrigerator and can be reheated in a microwave or in the oven.
Quinoa-Stuffed Peppers
NPR.org, October 30, 2007 · Makes 4 servings as a main dish
2 cups vegetable broth or water
1 cup quinoa, rinsed
2 teaspoons olive oil
1/2 cup chopped onion
1 zucchini, quartered lengthwise then sliced across thinly
1 yellow squash, quartered lengthwise then sliced across thinly
1/2 teaspoon fennel seeds
1/2 teaspoon dried oregano
1/2 teaspoon salt
1 cup cherry tomatoes, cut in half
1/2 cup pine nuts
6 coarsely chopped basil leaves
4 large bell peppers, washed, with the tops cut off and reserved, and the seeds removed
Preheat oven to 350 degrees.
Grease a small (approximately 7 inches by 11 inches) baking dish.
Heat the olive oil in a medium, heavy-bottomed pot. Add the onion and saute a few minutes until soft. Add the zucchini, yellow squash, fennel seeds, oregano and salt.
Cook, stirring frequently, for 5 minutes or until vegetables soften. Add quinoa and stir to incorporate. Quickly add the broth or water, bring to a boil, then reduce to a simmer for about 15 minutes or until water is absorbed.
Remove from heat and stir in the tomatoes, pine nuts and basil.
Place the peppers upright in the baking dish and fill them with the quinoa mixture, topping each with its top. Bake 30 minutes.
Serve immediately, with a salad and roasted potatoes.
QUINOA WITH PISTACHIO PEPPER SAUCE
Yield: 4 servings
1 cup (240 ml) quinoa
2 cups (480 ml) water
1/2 teaspoon salt
4 green bell peppers
1/3 cup (80 ml) raw pistachios
1 small clove garlic
1 tablespoon extra virgin olive oil
1 tablespoon water
1/2 teaspoon salt
Pepper to taste
Garnish
1 tablespoon finely diced red bell pepper
1 sprig fresh cilantro
- Place the quinoa grains into a fine mesh strainer and rinse under cold running water for 1 to 2 minutes to remove the bitter saponin residue. Place the rinsed quinoa into a 2-quart (2 liter) saucepan. Add the water and salt, cover the pot, and bring to a boil over high heat.
- Reduce the heat to low and steam for 15 to 20 minutes. Turn off the heat and allow cooked quinoa to stand for 10 minutes without lifting the cover.
- Wash the bell peppers and place them on a baking sheet. Place them under the broiler 3 inches (7.5 cm) from the heat source and broil. Turn every 5 minutes with tongs until the skins are blackened on all sides. Plunge the peppers into a bowl of cold water in the sink.
- When cool enough to handle, rub the skins off with your fingers. Cut the peppers in half and discard the core and seeds. Put the peppers into the food processor.
- Add the pistachios, garlic, olive oil, water, salt, and pepper and process to a chunky consistency.
- To serve, spoon the cooked quinoa into a large, deep platter and spoon some of the pepper sauce over the top. Garnish with the diced red bell pepper and cilantro and serve the remainder of the sauce at the table. As an alternative, serve the quinoa and sauce in separate bowls and garnish each with a sprinkle of finely diced red bell pepper.
http://allrecipes.com/Recipe-Tools/Print/Recipe.aspx?RecipeID=49552&origin=detail&servings=10
http://chetday.com/quinoa.html
http://healthycooking.suite101.com/article.cfm/quinoa_recipes
http://en.wikipedia.org/wiki/Quinoa
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=142
http://chetday.com/quinoa.html
http://www.nytimes.com/2008/11/03/health/nutrition/03recipehealth.html
http://www.goldminenaturalfoods.com/
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