HEALTHY FOODS - QUINOA

Quinoa (pronounced keen-wah) is an ancient food native to the Andean region of South America. It was prized by Inca warriors for increasing their stamina. Although it is cooked like a grain, botanically it is actually a seed. Like grains, it is a good source of complex carbohydrates. However, it has a greater protein content than most grains, and unlike other grains, contains all the amino acids needed for health.

Quinoa has a creamy quality and nutty taste making it a versatile food that can be used in both savoury and sweet dishes. Most quinoa available in the UK is yellow but it is also possible to get red quinoa which can be used in the same way.

What is it rich in?

Quinoa is famous for its amino acid content as it contains all the amino acids needed for humans to build protein. Most grains lack at least one or two of these amino acids. Quinoa also contains useful amounts of manganese, magnesium, potassium, calcium, iron and phosphorous as well as B vitamins and small amounts of the essential fats. The fibre in quinoa makes it useful for cleansing the intestines and preventing cardiovascular disease.

Who should eat quinoa?

Serving suggestion and amounts

Quinoa should be rinsed or soaked before cooking as there may be residues of natural saponins on the skin. To cook it just put 1 cup of quinoa in 2 cups of water, cover and simmer until all of the water has been absorbed. For a lighter, fluffier dish cook in more water for longer. Flavours such as ginger, turmeric, miso, tamari and herbs can all be added. Quinoa can be used as an alternative to porridge, to accompany stews and casseroles, in salads and to thicken soups.

Try these quinoa recipes

Quinoa and nut roast with roasted vegetables

Quinoa with sprouted chickpeas, crunchy kale and tahini sauce

Warm vegetable quinoa salad

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Always consult your doctor before embarking any diet changes