Tuesday, October 16, 2012

The many faces of QUINOA


As vegan, I am always trying to find quick, easy and healthy way to feed my children and Quinoa is one of those ways. I just don't know what took me so long to blog about one of my favorite super foods.

Quinoa (pronounced Keen-wah) has been cultivated in South American Andes since at least 3,000 B.C. and has been a staple food for millions of natives. It is said that the ancient Incas called quinoa the "mother grain" and revered it as sacred.  “Each year at planting time it was traditional for the Inca leader to plant the first quinoa seed using a solid gold shovel”. Quinoa was used to sustain Incan armies, which frequently marched for many days eating a mixture of quinoa and fat, known as "war balls."

Quinoa grains range in color from ivory to pinks, brown to reds, or almost black depending on the variety. There are over 120 different species, but only three main varieties are cultivated and used today: The white or sweet variety (a very pale seed), red quinoa (dark red variety) and black quinoa.

Quinoa is NOT a Grain!

Very often quinoa referred to as a “super grain” the fact is that quinoa really is not a grain at all!  It is an ancient seed that is in the same family as spinach (Chenopodiaceae).  If you were to classify quinoa correctly, the proper term would be a “pseudo cereal” or “pseudo grain”.

Quinoa is one of the best plant based protein sources you can find out there!

Quinoa is unique for a vegetarian protein in that it contains eight essential amino acids our bodies need for tissue development and growth.  These are substances that we must get from food, because we cannot produce them on our own. Quinoa is a complete protein source which delivers our bodies an almost perfect cocktail of amino acids. Quinoa's protein is exceptionally high in lysine, methionine and cysteine amino acids typically low in other grains. It is a good complement for legumes, which are often low in methionine and cysteine.

The Food and Agriculture Organization of the United Nations has compared the nutritional profile and protein quality of quinoa to that dried whole milk. Quinoa is rich in calcium… similar to that in dairy based milk, so the he obvious benefit of quinoa over milk is that it provides your body with fiber and is cholesterol free.

Not only is it nutrient-packed, quinoa is also gluten-free and wheat-free, making it very attractive to people who are gluten intolerant or who have wheat allergies.  Quinoa flour can be used in gluten free baking, and is a great way to add extra nutrition to baked goods. Quinoa pasta is a great alternative for those looking to make gluten free pasta dishes.

Quinoa is a great way for those who struggle with anemia to get some extra iron.  Quinoa is a great source of iron, manganese, potassium, riboflavin, copper, phosphorous, tryptophan, B vitamins, B6, niacin and thiamine.

The vegetable protein found in quinoa is much easier to digest than meat protein and the slow releasing carbohydrates help maintain blood sugar levels and keep you fuller longer. Quinoa is free of cholesterol and Trans fats making it a great part of a heart healthy diet.

“Quinoa & Migraines
… I read Jillian Michaels The Master Your Metabolism Cookbook.  She discusses quinoa nutritional facts and I was surprised to learn that quinoa may actually help people fight migraines.  This is because the magnesium in quinoa works to relax your blood vessels.  This prevents constriction and dilation that comes along with migraines.  Studies have shown that when you increase the amount of magnesium that you consume that the frequency in which you experience migraines will go down.  The riboflavin in quinoa may also help migraine sufferers.    Energy production in cells relies on riboflavin.  Research has shown us that it may improve the energy metabolism in the brain and decrease the frequency of migraine attacks. …” (Cooking Quinoa)


                                                                                        
  Black Quinoa



Red Quinoa




White Quinoa



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