Quinoa- The Mother Grain

While relatively new to the United States, quinoa has been cultivated in the Andean mountain regions of Peru, Chile and Bolivia for over 5,000 years, and it has long been a staple food in the diets of the native Indians. The Incas considered it a sacred food and referred to it as the "mother seed."

In their attempts to destroy and control the South American Indians and their culture, the Spanish conquerors destroyed the fields in which quinoa was grown. They made it illegal for the Indians to grow quinoa, with punishment including sentencing the offenders to death. With these harsh measures, the cultivation of quinoa was all but extinguished.


Yet, this super food would not be extinguished forever. In the 1980s, two Americans, discovering the concentrated nutrition potential of quinoa, began cultivating it in Colorado. Since then, quinoa has become more and more available as people realize that it is an exceptionally beneficial and delicious food. (For more info read here)

Even though it is commonly thought of as a grain and is used as a grain substitute, quinoa is not a member of the grass family and therefore not a true grain, but is instead the seed of the Chenopodium or Goosefoot plant. The leaves are lobed or toothed and often triangular in shape, somewhat resembling the webbed foot of a goose. The plant grows from 4 to 6 feet tall and has a number of angular branches. The flower heads are branched, with large clusters of seeds at the end of a stalk, similar in appearance to millet. Beets, spinach, Swiss chard, and lamb's quarters are
all in the same family as quinoa. (For more info read here)

Before we move on any further we need to know how to pronounce this lovely grain

Keen-wah

Yup, not how it looks but that's how it's said.

There are 3 different kinds of quinoa; red, black & golden

The most commonly used quinoa is golden. You will find this in most grocery stores and is cheaper in price than red or black. The nutritional content is AmAzInG!!!! Quinoa contains more protein than rice, millet or wheat. It also has an essential amino acid balance similar to milk. Quinoa is considered to be a complete protein; it contains all nine essential amino acids. It is high in the amino acids lysine, cystine and methionine. (Read more)

Red quinoa has a slight nuttier flavor than golden. It takes a little longer to cook and retains some of it's "crunch". It is also has a little more protein and a higher percentage of calcium, iron, phosphorus and riboflavin.

Black quinoa has an even stronger flavor. Other than that, it just looks different. It's really pretty to use in salads and gives a nice contrast when pared with other foods.

Want to know the reason why this is such am AmAzInG grain/seed?

Check this out!

Eat one cup of quinoa (a single serving size), and you’ll consume:

• 220 calories (70 percent carbs, 15 percent fat, 15 percent protein)
• 40 grams of carbohydrates (13 percent daily value)
• 8 grams of protein (16 percent of daily value
• 3.5 grams of fat (5 percent daily value with no saturated fat
• glycemic load (blood sugar spike) of only 18 out of 25
• 5 grams of fiber (20 percent of daily value)
• 20 percent of daily value of folate (various forms of Vitamin B)
• 30 percent of magnesium daily value (beneficial for people with migraine headaches)
• 28 percent daily value of phosphorous
• 15 percent iron
• 18 percent copper
• 60 percent manganese
  

You might be thinking "Aren't all grains that nutrient?" Ummmm..... NO!

Lets compare it to white rice (Quinoa is black & white rice is blue)

• 220 calories - 267 calories
• 40 grams of carbohydrates- 59 grams of carbohydrates
• 8 grams of protein - 5 grams of protein
• 3.5 grams of fa- 0 grams of fat
• 5 grams of fiber - zero, silch, none
• 20 percent of daily value of folate- 1 percent of folate
• 30 percent of magnesium daily - 4 percent of magnesium
• 28 percent daily value of phosphorous iron - 2 percent of phosphorous iron
• 18 percent copper- 7 percent copper
• 60 percent manganese - 37 percent manganese

As you can see you will more than double your nutrients by eating quinoa instead of white rice. Don't be afraid of the fat. In my past I used to choose white rice because it was fat free. I thought eating fat was my problem. After I was done eating white rice I was still hungry. My poor body was not satisfied because it did not receive adequate nutrients. Studies have shown that when you eat foods that lack nutrients you actually eat at least 2x more because your body is not satisfied. Quinoa leaves you feeling satisfied and happily full.

Where do I buy it?
You can buy quinoa at most grocery stores. The best place to purchase is Costco. It's almost half the price of grocery stores and it is Organic.

How do I cook it?

Most commercially available quinoa has already been cleaned, but you should still give it a thorough rinsing before cooking to be sure to remove any remaining saponins, a soapy resin that protects the seeds while they are growing, but can impart a bitter taste if not removed. Combine one cup rinsed quinoa to two cups water or broth (or if eating for breakfast try apple juice), bring to a boil, then simmer for 10 to 15 minutes, until the seeds become translucent and the germ of the seed uncoils to form a little "tail." Move off the heat and let rest for 12 minutes.

How do I use it?

I will make about 6 cups of cooked quinoa (about 1 1/2 cups dry) at the beginning of the week. I will eat it for lunch or for a snack.

- 1 cup cooked quinoa
- 1/2 c. cooked beans (kidney, pinto, black beans etc.)
- 1 cup cooked or raw vegetables
Warm it up in a bowl in the microwave. Add a little butter or Earth Balance (best non-dairy butter ever), salt and pepper. You can also add some of your favorite sauces to it (ex: hot sauce, soy sauce, teriyaki sauce, or a dressing). It's simple and very filling. This will give you protein, healthy fat, good carbs and a serving of vegetables.

One of my other favorites:
- 1 cup cooked quinoa
- 1/2 c. cooked or raw vegetables
- 1-2 Tbsp hummus (whatever flavor you fancy)
Mix all ingredients together in a bowl . Add more hummuss if the quinoa is not moist. Smear some extra hummus onto the tortilla to help the quinoa mixture stick. Place the mixture on half the tortilla. Fold the top over (to it's like a quesadilla) and place in your toaster oven, panini press or on your griddle. Toast for a few minutes. Cut into wedges and eat. I like to add olives to mine or spoon salsa/hot sauce onto each bite.

Also you might be surprised to know that quinoa makes a great flour. Just wait till you try the Quinoa cookies!

Add Quinoa and Quinoa flour (unless you have a grinder then you can grind your own) to your shopping list. Try a Farmers market for Quinoa flour and if you find it at a grocery store please let me know. I have many quinoa recipes I love. I will post at least 1 meal and 1 dessert in a few days so hurry and buy the Mother Seed.