Quinoa (or Kinwa) was according to Incas a truly golden food, the “mother of all cereals” and
as valuable as corn or potatoes. However, it is not a cereal but the
dried grain of a plant found in Bolivia and Peru.
The nutritional value of Q is great as it contains more proteins than any other cereal: 16,2% compared to 14% found in wheat and 7,5% found in rice. It has got a high content of lysine, methionine and cysteine amino acids and contains all the basic amino acids.
As far as protein is concerned its nutritional value is close to that of red meat and dairy products. Furthermore, it has got much less fatty acids than these products and of course it has naturalfibers. It also contains potassium, iron, zinc and various other complex B vitamins. It offers us: It is light, easily digested food, suitable for older people as it elevates hematocrit, helps the supply of brain with blood and what’s more it has low glycaemic index.
How to use it:
Thanks to its subtle taste it can combine with many ingredients in main courses, soups and salads and can substitute any cereal or rice in these recipes.
Preparation is simple:
Put one part quinoa in two parts of boiling water and when it starts boiling again, lower the temperature cover the pot and leave it until all the water has been absorbed (about 15 min).
It is ready once the grains become transparent. A variation for breakfast: once you simmer quinoa for about 5 minutes, add slices of apple and raisins and continue boiling until all the water has been absorbed.
Serve with milk and honey or brown sugar. You can also make tabouleh, the refreshing middle eastern salad with bulgur and parsley using quinoa instead of bulgur.
One other suggestion would be to add to boiled quinoa sauteed and finely chopped vegetables such as carrots, green and red peppers, onion, garlic and roasted almonds.
The nutritional value of Q is great as it contains more proteins than any other cereal: 16,2% compared to 14% found in wheat and 7,5% found in rice. It has got a high content of lysine, methionine and cysteine amino acids and contains all the basic amino acids.
As far as protein is concerned its nutritional value is close to that of red meat and dairy products. Furthermore, it has got much less fatty acids than these products and of course it has naturalfibers. It also contains potassium, iron, zinc and various other complex B vitamins. It offers us: It is light, easily digested food, suitable for older people as it elevates hematocrit, helps the supply of brain with blood and what’s more it has low glycaemic index.
How to use it:
Thanks to its subtle taste it can combine with many ingredients in main courses, soups and salads and can substitute any cereal or rice in these recipes.
Preparation is simple:
Put one part quinoa in two parts of boiling water and when it starts boiling again, lower the temperature cover the pot and leave it until all the water has been absorbed (about 15 min).
It is ready once the grains become transparent. A variation for breakfast: once you simmer quinoa for about 5 minutes, add slices of apple and raisins and continue boiling until all the water has been absorbed.
Serve with milk and honey or brown sugar. You can also make tabouleh, the refreshing middle eastern salad with bulgur and parsley using quinoa instead of bulgur.
One other suggestion would be to add to boiled quinoa sauteed and finely chopped vegetables such as carrots, green and red peppers, onion, garlic and roasted almonds.
