Quinoa 365 (2 page)
Quinoa has been ranked as one of the top ten muscle-building foods for its protein, amino acid content and complex carbohydrates.
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The quality of protein in quinoa means that the body efficiently uses the building blocks, rather than eliminating them as waste as with many of the protein supplements that muscle building requires. Quinoa is also an ideal athletic-performance food because the complex carbohydrates provide energy and endurance to hard-working muscles.
A growing number of people have allergies to food, including wheat and wheat derivatives and even foods containing traces of wheat. Quinoa does not belong to the same plant family as wheat and does not contain gluten. It is therefore safe for the gluten-intolerant or those with celiac disease, Crohn's disease or colitis. Quinoa has been identified as ideal for the gluten-free diets recommended for autistic children and those with Attention Deficit Disorder (
ADD
).
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Quinoa, while not technically a grain, is similar to whole grains, which have been demonstrated to reduce high blood pressure and prevent heart failure because they slow the speed of arterial plaque and may help to remove buildup of plaque in the arteries.
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Quinoa is also rich in magnesium, which helps to reduce high blood pressure because it allows the blood vessels to relax. In addition, plant lignans, or phytonutrients, are present in whole foods such as quinoa and are thought to be responsible for protection against a variety of illnesses.
Even beyond heart health, consumption of whole grains has been linked to a decreased risk of breast cancer,
6
prevention of gallstones
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and a lower risk of type 2 diabetes.
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Quinoa's high manganese and copper content gives it antioxidant power to promote the elimination of toxins and free radicals that may cause disease. It is also abundant in linolenic acid, the essential fatty acid that has proven beneficial to immune response.
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This is indeed a superfood!
SUPERFOOD
FOR SUPER BABIES
The ancient Incas called quinoa “the mother grain” for a reason. This whole food was thought to promote healthy pregnancy, contribute to a healthy baby and enhance a mother's milk. Quinoa is rich in the amino acid histadine, which cannot be formed by combinations of nutrients and instead must be provided directly in the diet. Histadine is considered an essential amino acid in children because it is necessary for human development.
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The perfect profile of quinoa's nutrients is ideal for providing a great start to children.
Quinoa offers abundant protein that is easily digestible. It is almost always organic and full of fiber, iron and calcium, which are three key components for baby nutrition as defined by the United States Department of Agriculture (
USDA
) and Canadian nutritional requirements. Quinoa is a great alternative to traditional “first” foods that have inferior nutrient value, such as rice. The increasing incidence of allergies to dairy and wheat can be safely avoided with the choice of quinoa.
Types of Quinoa
Quinoa seeds
(often referred to as “grains”) are available in red, black, and white or a golden color. White or golden are the most common available commercially, with black and red becoming increasingly available. The colors can be mixed together in recipes, or used to create drama in dishes for special occasions. The recipes in this book, unless specified, mostly use white or golden quinoa, but you can experiment with any colors you choose. The nutritional values of different colors may vary slightly; however, they all are power-packed.
Processed
quinoa flour
is a creamy ivory color and most often has the same fine texture as regular all-purpose flour. However, some quinoa flours on the market are more rustic and have a coarser texture. We suggest you buy the finest one available for the best baking results. If you prefer a coarse texture, however, you can also make your own flour by grinding raw quinoa in a blender or food processor.
Quinoa flour has a nutty flavor that some might consider slightly bitter. Paired with the proper ingredients, the slight bitterness disappears and the result is great taste and the knowledge that the dish you've prepared is super nutritious. Quinoa flour can be used in almost all regular baking, but the slightly nutty flavor may alter the final taste of your dish. This flavor works well in most recipes, but may occasionally overpower in others. In addition, the lack of gluten can make your quick breads feel slightly denser and heavier. An option when incorporating quinoa flour into your baking is to use a portion of quinoa flour, combined with portions of all-purpose white, whole wheat, potato, tapioca or rice flours. Store quinoa flour in the refrigerator or freezer for maximum freshness.
Quinoa flakes
are available in health food stores and some specialty grocery stores. They have the same texture as rolled oats and are prepared similarly. As with cooked oatmeal, the taste of quinoa flakes is fairly plain so they are easily compatible with many of the same recipes as oats. Quinoa flakes make a great breakfast cereal and can be combined with dried apricots, raisins or fresh fruit; flakes also make a fantastic baby food. It is sometimes a challenge to find quinoa flakes on the market, so we have included only a few recipes with flakes in this book.
SUPER FOODâSUPER CROP
Quinoa cultivation is thought to have many advantages over other crops. Extremely hardy, the 5- to 6-foot (1.5 to 1.8 m) quinoa plant's ability to germinate in cool temperatures and grow at high elevations in droughtlike conditions makes it an extremely dependable crop. Also worth noting is that an astonishing 4 cups (1 L) of quinoa seed will grow an entire acre of crop! In addition, the saponin seed coating provides an all-natural, safe pesticide for protection of the crop without the use of chemicals.
RINSING QUINOA
The light, nutty and sometimes slightly bitter flavor of quinoa is a result of the protective coating, called saponin, on the outside of the seed. Most of it is washed off during commercial processing, so unless you're buying quinoa from a local farmer or in bulk, the saponin will already be removed. Regardless, some insist that the taste of cooked quinoa is further improved if it is rinsed before it is prepared. This can be done by rinsing quinoa under running water in a strainer or soaking the quinoa in a bowl for two to three hours and then rinsing it. In addition, while rinsing or soaking the quinoa you can gently rub it between your fingers to quickly rid it of any remaining bitterness. If you are at all concerned about any bitter taste of the quinoa you have purchased, these steps will remove it.
Preparing Quinoa
Quinoa is easy to cook and a variety of methods can be used. Simply choose the one that works best for you.
Quinoa cooks much like rice, couscous or millet and can be used in many of the same dishes. Cooked quinoa fluffs up and expands the same way as rice and almost triples the original uncooked amount. The natural nutty flavor is complemented by fruit, vegetables, sauces, meatsâalmost everything you prepare already, every day. Quinoa's versatility means that you can use it in appetizers and side dishes or as an entrée all on its own. It is a thickening agent and makes a superb soup base or pudding, whether you use the seeds puréed or the flour cooked in water.
SIMMER AND SET
. The main method of preparing quinoa is the stovetop simmer-and-set method, which is similar to cooking rice. Quinoa cooks in half the time it takes to cook rice, with one cup cooking in roughly 10 to 15 minutes. The simmer-and-set method is our preferred method because it's quick and no draining is required. Cook the quinoa by combining the quinoa and water and bringing to a boil. Cover, reduce to a simmer and cook for 10 minutes. Then turn the heat off, keeping the saucepan covered and on the burner to allow residual heat in the pot to continue cooking the quinoa for another 4 to 7 minutes. The amount of time it sits covered depends on how it will be used. If the desired texture is al dente, such as in salads, allow 4 to 5 minutes. Where a lighter, plumper and fluffier texture of quinoa is required, such as in breakfast cereals and most entrées, allow the saucepan to sit covered for 5 to 7 minutes. For recipes such as
baby
food and baking, the saucepan should sit covered for 10 to 15 minutes.
There's no need to stir or lift the cover during the cooking process, but remember to remove from the heat and uncover after the set period to prevent overcooking. If water still remains after the appropriate cooking time, it's likely a result of covering the saucepan and decreasing the temperature before bringing to a full boil. To solve this, leave the saucepan covered on the burner for an additional 5 minutes. Red and black quinoa may leave a small amount of water if the total cooking time is less than 14 minutes. Excess water can easily be drained off.
QUINOA SPROUTS
Prefer to eat your food alive? Sprouted, living foods are rich in enzymes, and many believe that eating sprouted grains can increase energy, cleanse the body, speed healing and lead to optimal heath. Sprouted grains can be eaten alone or added to cold foods such as salads and sandwiches.
To sprout quinoa, place the seeds in a shallow dish of water. Germination happens rapidly, and from the time the tiny germ uncurls from the seed, the sprouted quinoa is ready to eat. The sprouts taste best when left to grow for about 12 to 14 hours (see
quinoa sprouts
for complete method). The final quantity of sprouts will depend on the duration of the sprouting process.
| Raw Quinoa | Water | Sprouted Quinoa (approximate) |
| 2 Tbsp (30 mL) | ½ cup (125 mL) | 1/3 cup (80 mL) |
| ¼ cup (60 mL) | ¾ cup (185 mL) | ¾ cup (185 mL) |
| 1/3 cup (80 mL) | 1 cup (250 mL) | 1 cup (250 mL) |
| ½ cup (125 mL) | 1½ cups (625 mL) | 1½ cups (625 mL) |
| 2/3 cup (160 mL) | 2 cups (500 mL) | 2 cups (500 mL) |
| ¾ cup (185 mL) | 2¼ cups (560 mL) | 2¼ cups (560 mL) |
| 1 cup (250 mL) | 3 cups (750 mL) | 3 cups (750 mL) |
| YIELDS | ||
| Uncooked Quinoa | Water (or other liquid, not including milk) | Cooked Quinoa (approximate) |
| 2 Tbsp (30 mL) | ¼ cup (60 mL) | 1/3 (80 mL) |
| ¼ cup (60 mL) | ½ cup (125 mL) | ¾ cup (185 mL) |
| 1/3 (80 mL) | 2/3 (160 mL) | 1 cup (250 mL) |
| ½ cup (125 mL) | 1 cup (250 mL) | 1½ cups (375 mL) |
| 2/3 (160 mL) | 1 1/3s (330 mL) | 2 cups (500 mL) |
| ¾ cup (185 mL) | 1½ cups (375 mL) | 2¼ cups (560 mL) |
| 1 cup (250 mL) | 2 cups (500 mL) | 3 cups (750 mL) |
COOK AND DRAIN
. A great method for those concerned about any potential bitter taste, this method is the same as cooking pasta. Cook the quinoa uncovered in a large saucepan of water on medium-high heat for about 15 minutes. (Use about four parts water to one part quinoa.) Drain well; the quinoa will be translucent and plump. Uncooked quinoa will yield the same cooked amounts as above.
STEAMER
. Quinoa can be steamed in any of the convenient and popular rice steamers available on the market; simply follow the manufacturer's instructions for cooking white rice, and remember to leave extra room for the additional volume of quinoa.
SLOW COOKER
. Quinoa can be added to slow-cooker recipes such as soups, chilies and casseroles. To add quinoa, ensure you have enough liquid: 2 cups (500 mL) for every 1 cup (250 mL) of quinoa. Add the quinoa halfway through the total cooking time.
We don't recommend cooking quinoa in a microwave oven as it requires more time and attention and doesn't consistently result in a light, fluffy texture.
How to Use This Book
All of the recipes in this book can be enjoyed by anyone. Most of them can be made with or without meat, dairy or gluten using any of the alternatives normally suited for these types of menus. Look for the following symbols, which indicate the recipe is gluten-free, kid-approved and/or vegetarian. Take care to use the appropriate ingredients where necessary.
