Description
Because quinoa is typically consumed in the same way as the cereal grasses (wheat, oats, barley, and rye), we group it together with those foods. However, quinoa is not a cereal grass at all, but rather a member of the same food family that contains spinach, Swiss chard, and beets. Many researchers refer to quinoa as a "pseudocereal." This term is typically used to describe foods that are not grasses but can still be easily ground into flour. The scientific name for quinoa is
Chenopodium quinoa.
Researchers date the popularity of quinoa to approximately 3000 BC, when its consumption became widespread in the Andes mountains regions of South America. About 250 different varieties of quinoa were already present at that time, giving quinoa a remarkable tolerance for different growing conditions. Quinoa is able to survive high altitudes, thin and cold air, hot sun, salty or sandy soil, little rainfall, and sub-freezing temperatures. In addition, all parts of the plant can be eaten, including not only the seeds that we buy in the Supermarket and that may also have been dried and ground into flour, but also the leaves and stems. Betacyanin pigments presemt in some quinoa leaves give them their bright reddish color, but it's also possible to find orange, pink, purple, tan, and black quinoa as well. Quinoa leaves taste similar in flavor to the leaves of their fellow chenopods, namely, spinach, chard, and beets. Cooked quinoa seeds are fluffy and creamy, yet also slightly crunchy. They may also sometimes have an amazing translucent appearance. The flavor of the cooked seeds is delicate and somewhat nutty.
The word "quinoa" is pronounced "KEEN-wah." It comes from the Spanish word,
quinua, which itself comes from the word "kinwa" or "kinua" in the Quechua dialect.
Peru remains the largest commercial producer of quinoa, harvesting 41,079 metric tons in 2010. Bolivia was the second largest producer with 29,500 metric tons. Together, these two South American countries produced nearly 99% of all commercially grown quinoa in 2010. In terms of export sales, quinoa has risen to the level of an $87 million dollar business in these two countries.
Some commercial quinoa production takes place in the United States, as well as Australia, although total cultivation remains relatively small. The Colorado Rockies have been a place of special interest for quinoa production, and Tasmania in Australia, where climates are of a similiar nature.
Interest in quinoa has recently spread to India (including the North-India Plains and high-altitude areas of the Himalayas), other parts of Asia (including Japan), as well as to Africa and part of Europe. Designation of the year 2013 as "The International Year of the Quinoa" by the Food and Agricultural Organization of the United Nations (FAO) may also trigger greater attention to this food worldwide.
How to Select and Store
Quinoa is generally available prepackaged as well as bulk bins in larger health food outlets. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the quinoa are covered and that the store has a good product turnover so as to ensure its maximal freshness. Whether purchasing quinoa in bulk or in a packet , make sure that there is no evidence of moisture. When deciding upon the amount to purchase, remember that quinoa expands during the cooking process to several times its original size. If you cannot find it in your local supermarket, look for it at natural foods stores, which usually carry it.
The most common type of quinoa you will find in the store has an off-white color but red and black quinoa are becoming more available. You may even be able to find a tri-color mixture sold in packages or bulk bins.
Store quinoa in an airtight container. It will keep for a longer period of time, approximately three to six months, if stored in the refrigerator.
Tips for Preparing Quinoa
Processing methods used in the commercial milling of quinoa usually remove most of the saponins found in the outer coat of the quinoa seeds. Because the quinoa saponins are largely responsible for its bitter taste, many people chose to rinse and rub the seeds after purchase to remove any bitter taste that may remain in the seeds. An effective method to do so is to place the quinoa seeds in a fine-meshed strainer and run cold water over the quinoa while gently rubbing the seeds together in your hands. After completing this process, you can taste a few seeds to determine if a bitter taste remains. If it does, simply continue this rinsing and
rubbing process until you no longer taste a bitter residue.
The Healthiest Way of Cooking Quinoa
To cook the quinoa, add one part of the grain to two parts liquid in a saucepan. After the mixture is brought to a boil, reduce the heat to simmer and cover. One cup of quinoa cooked in this method usually takes 15 minutes to prepare. When cooking is complete, you will notice that the grains have become translucent, and the white germ has partially detached itself, appearing like a white-spiraled tail. If you desire the quinoa to have a nuttier flavor, you can dry roast it before cooking; to dry roast, place it in a skillet over medium-low heat and stir constantly for five minutes.
Quinoa is a perfect food to include on a gluten-free diet, since it not only lacks gluten but doesn't even belong to the same plant family as wheat, oats, barley, or rye. Some studies also show quinoa flour to have higher-than-expected digestibility. Both of these factors would be expected to decrease the risk of an adverse reaction to quinoa—especially in comparison to a cereal grass like wheat. While it is possible to make baked goods and pastas out of 100% quinoa flour, most companies combine quinoa flour with other flours (like tapioca flour or rice flour) or with oatmeal to produce a lighter texture. (Products made with 100% quinoa flour typically have a heavy and dense texture, sometimes referred to as "truffle-like.") When combined with rice flour or tapioca flour, however, quinoa-based products definitely qualify as gluten-free and should help reduce risk of adverse reactions.
HOW TO ENJOY
- Quinoa can be sprouted instead of cooked for all Raw Foodies & used in similiar ways to cooking, as follows.
- Combine cooked & chilled or sprouted quinoa with pinto beans, pumpkin seeds, scallions and coriander. Season to taste and enjoy this inspired salad.
- Add nuts and fruit to cooked or sprouted quinoa and serve as breakfast porridge with almond milk .
- For a twist on your favorite pasta recipe, use noodles made from quinoa.
- Sprouted quinoa can be used in salads and sandwiches just like alfalfa sprouts.
- Add quinoa to your favorite vegetable soups.
- Ground quinoa flour can be added to cookie or muffin recipes.
- Quinoa is great to use in tabouli, serving as a delicious (and wheat-free) substitute for the bulgar wheat with which this Middle Eastern dish is usually made
SPROUTING QUINOA
I fell in love with quinoa (pronounced keen-wah) the first time I ever tried it in Ecuador. It's a staple food of the Quechua, the indigenous people of the South American Andes. The ancient Incas called quinoa the "mother grain" and revered it as sacred
The first step in preparing raw quinoa sprouts is to rinse the seeds and soak them for at least eight hours. Quinoa's individual seeds are coated with saponin, a natural insect repellent that can give quinoa a bitter taste if it isn't removed by soaking. The seeds should then be drained, rinsed and placed in a jar that is kept in a warm location away from direct sunlight. You will need to drain and re-rinse the quinoa three times daily for three days before the first edible shoots emerge. Use the raw quinoa sprouts on sandwiches or in stir fries and salads. Keep the sprouts in the refrigerator and dispose of them promptly if you notice mold.
These Recipes add great nutrition to any meal, you may like to try one, cooked and raw versions are equally delicious
Toasted Quinoa Salad
3/4 cup uncooked
quinoa
1 cup diced carrots
1/2 cup chopped red bell pepper
1/4 cup
minced parsley or coriander
2 sliced green onions
juice of 1 lemon and 1
lime (or 1 - 2 tablespoons of each)
1-1/2 tablespoons tamari
2
cloves minced or pressed garlic
1 teaspoon chili sauce (tobasco) (or use a
pinch of cayenne, a few red pepper flakes, etc.)
Rinse quinoa and
drain. Put in a pot and dry toast until a few grains begin to pop. Add 1-1/2
cups of water, bring to a boil, cover and simmer for about 15 minutes, or until
the water is absorbed. Remove from heat and let stand for 10 minutes. Fluff with
a fork and let cool.
(Otherwise you can just sprout the grain which I believe is even more nutritious)
Mix carrot, red
pepper, parsley and green onion in large bowl. Add cold quinoa and toss to
combine, Whisk together lemon and lime juices, tamari, garlic and chili sauce.
Pour over salad and combine well. Chill until serving time.
This recipe can be
fun. Try throwing in a few fresh raw peas, some fresh raw corn, fresh sliced raw
green beans, etc.
Walnut Rosemary Quinoa
1 tablespoon sesame
oil
1 small onion
1-1/2 cups quinoa, rinsed in boiling water and drained
1 small red bell pepper, diced
3 cups water
1 tablespoon Tamari (or to taste)
1 teaspoon fresh rosemary or 1/2 teaspoon dried
1
cup fresh or frozen peas, thawed if frozen
1/2 cup walnuts,
chopped
Preheat oven to
350. Heat oil in a medium saucepan; add onion and quinoa. Sauté over medium
heat, stirring constantly for about 3 minutes. Add red bell pepper and sauté an
additional 2 minutes. Add water, soy sauce, rosemary and peas (if using fresh
peas).
Bring to a boil and
cover; simmer 15 minutes or until water is absorbed. Meanwhile, roast walnuts in
350 oven for 5 to 10 minutes. When quinoa is cooked, turn off heat and mix in
walnuts and frozen peas (if using frozen peas). Let sit an additional 10 minutes
and serve.
( this recipe can equally be adapted to be totally Raw by sprouting the quinoa)
There are many different types of vegetables and fruits offering a large variety of choice throughout the year. Vegetables come from many different parts of the plant, including the leaves, roots, tubers, flowers, stems, seeds and shoots.
