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Quinoa, a Protein Powerhouse from the Andes
Originally grown in the high plains of the Andes Mountains in South America, quinoa (pronounced "keen-wa") was considered the "mother grain" that kept the Incan armies strong and robust. The grain was rediscovered and brought to the U.S. in the Eighties and test grown in Colorado. Today, quinoa is sold in many markets. Nutritionally chargedAlthough no single food can supply all of life's essential nutrients, quinoa comes close. One of the more popular "supergrains," it is extraordinarily rich in nutrients, containing up to 50% more protein than most other grains. One of the best sources of vegetable protein in the vegetable kingdom, quinoa has a subtle, smoky flavor. It is a vegetarian source of calcium (26 mg per 1 cup serving), iron (4 mg per serving), and the B vitamins. Quinoa also contains high levels of lysine, an amino acid the body needs to make protein. A good rinseQuinoa is coated with a natural repellent, a bitter substance that protects the grain from insects and birds. To avoid a raw or bitter taste, place the grain in a fine strainer and rinse thoroughly with cold water. Drain. Quinoa pilafA quick, delicious side dish. Rinse 3/4 cup quinoa. In large saucepan, saute 3 sliced scallions and 3 minced garlic cloves in 2 tsp. oil over medium heat until tender. Add quinoa and cook 3 minutes. Stir in 2 1/2 cups boiling water, 1 tsp. salt, and 1/4 tsp. pepper. Reduce to simmer, cover, and cook 20 to 25 minutes, or until tender. Stir in 1/3 cup dried cherries and 1/4 cup chopped pecans. Serves 4. [Per serving: 250 calories, 7 g protein, 36 g carbohydrate, 9 g fat] A tiny spiralDuring cooking, a fine, white spiral appears around the grain. Expect to see it, and enjoy.
Why Eat It
Nutritionally, quinoa might be considered a supergrain--although it is not really a grain, but the seed of a leafy plant that's distantly related to spinach. Quinoa has excellent reserves of protein, and unlike other grains, is not missing the amino aicd lysine, so the protein is more complete (a trait it shares with other "non-true" grains such as buckwheat and amaranth). The World Health Organization has rated the quality of protein in quinoa at least equivalent to that in milk. Quinoa offers more iron than other grains and contains high levels of potassium and riboflavin, as well as other B vitamins: B6, niacin, and thiamin. It is also a good source of magnesium, zinc, copper, and manganese, and has some folate (folic acid).
An ancient grainlike product that has recently been "rediscovered" in this country, quinoa has a light, delicate taste, and can be substituted for almost any other grain.
Though quinoa is a recent addition to the North American larder, this crop, native to the Andes, sustained the ancient Incas, and has been cultivated continuously for more than 5,000 years. Quinoa thrives in poor soil, arid climates, and mountainous altitudes. Today, most quinoa is imported from South America, although it is being cultivated on the high slopes of the Colorado Rockies.
Quinoa grains are about the same size as millet, but flattened, with a pointed, oval shape. The color ranges from pale yellow through red and brown to black. Quinoa cooks quickly to a light, fluffy texture. As it cooks, the external germ, which forms a band around each grain, spirals out, forming a tiny crescent-shaped "tail," similar to a bean sprout. Although the grain itself is soft and creamy, the tail is crunchy, providing a unique texture to complement quinoa's delicate flavor.
Availability
Since this grain is still a relatively new one, at least to the American market, you're most likely to find it in health-food and specialty stores. Large supermarkets often stock quinoa, too.
Shopping
Quinoa is more expensive than most grains. However, during cooking, it increases about three to four times in volume, so you get reasonable value for your money.
Storage
Store quinoa like other grains, in a tightly closed container in a cool, dry place.
Preparation
Quinoa's survival through the millennia may be attributed to the resinous, bitter coating that protects its seeds from birds and insects--and also shields them from the intense high-altitude sunlight. This coating, called saponin, is soapy and must be removed in a strong alkaline solution to make the grain palatable. Most quinoa sold in this country has already been cleansed of its saponin. But quinoa should be rinsed thoroughly before cooking to remove any powdery residue of saponin. Place the grain in a fine strainer and hold it under cold running water until the water runs clear; drain well.
Toast the grain in a dry skillet for five minutes before cooking to give it a delicious roasted flavor. To cook, use two parts liquid to one part quinoa. Combine the liquid and toasted quinoa in a medium saucepan, bring to a boil, reduce to a simmer, cover, and cook until the grains are translucent and the germ has spiraled out from each grain, about 15 minutes.
To make a quinoa pilaf, begin by sauteing chopped onion and garlic in a little oil. Add toasted quinoa and liquid (two parts water to one part quinoa) and simmer as described above. After the pilaf is cooked, you can stir in other ingredients such as toasted nuts, dried fruit, shredded greens or fresh herbs, or cheese.
Nutrition Chart
Quinoa/1/2 cup dry
Calories 318
Total fat (g) 4.9
Saturated fat (g) 0.5
Monounsaturated fat (g) 1.3
Polyunsaturated fat (g) 2
Dietary fiber (g) 5
Protein (g) 11
Carbohydrate (g) 59
Cholesterol (mg) 0
Sodium (mg) 18
Riboflavin (mg) 0.3
Vitamin E (mg) 4.1
Copper (mg) 0.7
Iron (mg) 7.9
Magnesium (mg) 179
Manganese (mg) 1.9
Phosphorus (mg) 349
Potassium (mg) 629
Zinc (mg) 2.8
Of The Week
Go With the Grains
We've learned a lot about grains this past week and would like to share what we've acquired on this topic. Grains and grain-based foods have been around since the dawn of civilization. Our ancestors looked upon grains as a gift from God. But what's more important to us today is that grains are an excellent source of complex carbs, they're loaded with fiber, high in protein and full of vitamins and minerals. Our favorite grain is the Quinoa - (pronounced kin-wah) Quinoa is the mother of all grains and contains 8 amino acids so it's a complete protein that's high in Calcium, Iron, and B- Vitamins, and the best part is that it has priceless fiber and starches that's essential for a power lifter's nutritional needs. This grain can be eaten anytime of the day. Our favorite recipes are:
Quinoa with fruit and nuts for breakfast
Quinoa - ˝ cup cooked
Almonds - .25 cup
Banana - 1 small (sliced )
Strawberries - ˝ cup
Honey - 2 tbsp
Prepare Quinoa according to directions on bag. If you would like to double up on your grain intake try our lunch special.
Grain Stir-Fry
Brown rice cooked - ˝ cup
Quinoa cooked - ˝ cup
Red and yellow peppers diced - Ą cup
Diced Tomatoes - Ą cup
Favorite seasoning like Mrs. Dash and a dash of cayenne pepper - make that 2 or 3 dashes - We like it spicy.
Add 1 tsp. of Olive Oil and stir on med heat until peppers are tender. Add diced tomatoes after removing from heat. This makes an awesome pre-work out meal plus you can add diced chicken (cooked) for a more hearty meal and added protein. Other Grains are: Kasha, Bulgar, Teff, Mellit, Pearled Barley, Couscous, and Amaranth. Find your favorite grain and go with it or try them all. They are the simplest to prepare, least expensive and healthiest food around when incorporated with a good nutritional plan.
Quinoa, a Protein Powerhouse from the Andes
Originally grown in the high plains of the Andes Mountains in South America, quinoa (pronounced "keen-wa") was considered the "mother grain" that kept the Incan armies strong and robust. The grain was rediscovered and brought to the U.S. in the Eighties and test grown in Colorado. Today, quinoa is sold in many markets. Nutritionally chargedAlthough no single food can supply all of life's essential nutrients, quinoa comes close. One of the more popular "supergrains," it is extraordinarily rich in nutrients, containing up to 50% more protein than most other grains. One of the best sources of vegetable protein in the vegetable kingdom, quinoa has a subtle, smoky flavor. It is a vegetarian source of calcium (26 mg per 1 cup serving), iron (4 mg per serving), and the B vitamins. Quinoa also contains high levels of lysine, an amino acid the body needs to make protein. A good rinseQuinoa is coated with a natural repellent, a bitter substance that protects the grain from insects and birds. To avoid a raw or bitter taste, place the grain in a fine strainer and rinse thoroughly with cold water. Drain. Quinoa pilafA quick, delicious side dish. Rinse 3/4 cup quinoa. In large saucepan, saute 3 sliced scallions and 3 minced garlic cloves in 2 tsp. oil over medium heat until tender. Add quinoa and cook 3 minutes. Stir in 2 1/2 cups boiling water, 1 tsp. salt, and 1/4 tsp. pepper. Reduce to simmer, cover, and cook 20 to 25 minutes, or until tender. Stir in 1/3 cup dried cherries and 1/4 cup chopped pecans. Serves 4. [Per serving: 250 calories, 7 g protein, 36 g carbohydrate, 9 g fat] A tiny spiralDuring cooking, a fine, white spiral appears around the grain. Expect to see it, and enjoy.
Why Eat It
Nutritionally, quinoa might be considered a supergrain--although it is not really a grain, but the seed of a leafy plant that's distantly related to spinach. Quinoa has excellent reserves of protein, and unlike other grains, is not missing the amino aicd lysine, so the protein is more complete (a trait it shares with other "non-true" grains such as buckwheat and amaranth). The World Health Organization has rated the quality of protein in quinoa at least equivalent to that in milk. Quinoa offers more iron than other grains and contains high levels of potassium and riboflavin, as well as other B vitamins: B6, niacin, and thiamin. It is also a good source of magnesium, zinc, copper, and manganese, and has some folate (folic acid).
An ancient grainlike product that has recently been "rediscovered" in this country, quinoa has a light, delicate taste, and can be substituted for almost any other grain.
Though quinoa is a recent addition to the North American larder, this crop, native to the Andes, sustained the ancient Incas, and has been cultivated continuously for more than 5,000 years. Quinoa thrives in poor soil, arid climates, and mountainous altitudes. Today, most quinoa is imported from South America, although it is being cultivated on the high slopes of the Colorado Rockies.
Quinoa grains are about the same size as millet, but flattened, with a pointed, oval shape. The color ranges from pale yellow through red and brown to black. Quinoa cooks quickly to a light, fluffy texture. As it cooks, the external germ, which forms a band around each grain, spirals out, forming a tiny crescent-shaped "tail," similar to a bean sprout. Although the grain itself is soft and creamy, the tail is crunchy, providing a unique texture to complement quinoa's delicate flavor.
Availability
Since this grain is still a relatively new one, at least to the American market, you're most likely to find it in health-food and specialty stores. Large supermarkets often stock quinoa, too.
Shopping
Quinoa is more expensive than most grains. However, during cooking, it increases about three to four times in volume, so you get reasonable value for your money.
Storage
Store quinoa like other grains, in a tightly closed container in a cool, dry place.
Preparation
Quinoa's survival through the millennia may be attributed to the resinous, bitter coating that protects its seeds from birds and insects--and also shields them from the intense high-altitude sunlight. This coating, called saponin, is soapy and must be removed in a strong alkaline solution to make the grain palatable. Most quinoa sold in this country has already been cleansed of its saponin. But quinoa should be rinsed thoroughly before cooking to remove any powdery residue of saponin. Place the grain in a fine strainer and hold it under cold running water until the water runs clear; drain well.
Toast the grain in a dry skillet for five minutes before cooking to give it a delicious roasted flavor. To cook, use two parts liquid to one part quinoa. Combine the liquid and toasted quinoa in a medium saucepan, bring to a boil, reduce to a simmer, cover, and cook until the grains are translucent and the germ has spiraled out from each grain, about 15 minutes.
To make a quinoa pilaf, begin by sauteing chopped onion and garlic in a little oil. Add toasted quinoa and liquid (two parts water to one part quinoa) and simmer as described above. After the pilaf is cooked, you can stir in other ingredients such as toasted nuts, dried fruit, shredded greens or fresh herbs, or cheese.
Nutrition Chart
Quinoa/1/2 cup dry
Calories 318
Total fat (g) 4.9
Saturated fat (g) 0.5
Monounsaturated fat (g) 1.3
Polyunsaturated fat (g) 2
Dietary fiber (g) 5
Protein (g) 11
Carbohydrate (g) 59
Cholesterol (mg) 0
Sodium (mg) 18
Riboflavin (mg) 0.3
Vitamin E (mg) 4.1
Copper (mg) 0.7
Iron (mg) 7.9
Magnesium (mg) 179
Manganese (mg) 1.9
Phosphorus (mg) 349
Potassium (mg) 629
Zinc (mg) 2.8
Of The Week
Go With the Grains
We've learned a lot about grains this past week and would like to share what we've acquired on this topic. Grains and grain-based foods have been around since the dawn of civilization. Our ancestors looked upon grains as a gift from God. But what's more important to us today is that grains are an excellent source of complex carbs, they're loaded with fiber, high in protein and full of vitamins and minerals. Our favorite grain is the Quinoa - (pronounced kin-wah) Quinoa is the mother of all grains and contains 8 amino acids so it's a complete protein that's high in Calcium, Iron, and B- Vitamins, and the best part is that it has priceless fiber and starches that's essential for a power lifter's nutritional needs. This grain can be eaten anytime of the day. Our favorite recipes are:
Quinoa with fruit and nuts for breakfast
Quinoa - ˝ cup cooked
Almonds - .25 cup
Banana - 1 small (sliced )
Strawberries - ˝ cup
Honey - 2 tbsp
Prepare Quinoa according to directions on bag. If you would like to double up on your grain intake try our lunch special.
Grain Stir-Fry
Brown rice cooked - ˝ cup
Quinoa cooked - ˝ cup
Red and yellow peppers diced - Ą cup
Diced Tomatoes - Ą cup
Favorite seasoning like Mrs. Dash and a dash of cayenne pepper - make that 2 or 3 dashes - We like it spicy.
Add 1 tsp. of Olive Oil and stir on med heat until peppers are tender. Add diced tomatoes after removing from heat. This makes an awesome pre-work out meal plus you can add diced chicken (cooked) for a more hearty meal and added protein. Other Grains are: Kasha, Bulgar, Teff, Mellit, Pearled Barley, Couscous, and Amaranth. Find your favorite grain and go with it or try them all. They are the simplest to prepare, least expensive and healthiest food around when incorporated with a good nutritional plan.
Krzysztof Piekarz
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