Food and Fitness Fundamentals
Did you know that the United Nations has declared 2013 as The Year of The Quinoa? Quinoa (pronounced Keen-wah), originated in the Andean regions of Ecuador, Bolivia, Columbia and Peru, and has been grown for human consumption for the past 4,000- 5,000 years. Although often mistaken for grain, quinoa is actually a small seed. Quinoa has significant nutritional value, and was a food staple for the Incas who deemed it as The Mother of All Grains. Currently, NASA is considering quinoa crop production for its Controlled Ecological Life Support System for long-duration spaceflights.
Quinoa is an ideal food for virtually everyone, especially vegetarians. Those with wheat, lactose and gluten intolerances benefit since it is easy to digest. When cooked it has a light fluffy texture and mild nutty taste, similar to white rice or couscous. The seeds come in an array of colors, including white, yellow, pink, orange, red and black. Quinoa is available in a variety of forms and can be purchased as prepackaged/boxed, or in bulk, dry flakes, flour and pastas. It can be eaten in a multitude of ways, e.g., soups and salads, in rice/flour substitutions, as well as for a breakfast cereal by adding honey, nuts and fresh fruit.
The nutritional value of quinoa is exceptional. One cup of cooked quinoa provides 222 calories, 39 grams carbohydrate, 8 grams protein, 4 grams fat and 5 grams of fiber. It contains all of the essential amino acids, making it a complete protein similar to meat, fish, poultry and eggs. It is saturated/trans fat and cholesterol free. Additionally, quinoa is higher in calcium, phosphorus, magnesium, iron, potassium, manganese, copper and zinc compared to wheat, corn and barley learn more.
Before cooking quinoa, it is important to thoroughly rinse the seeds in order to remove the saponins, which are found in the outer coating of the seed. Saponins are chemical compounds so bitter that they act as a deterrent for animals and birds during the plants’ growing season. They have a soapy texture and can also create a laxative effect if not removed. Washing quinoa seeds is easily done by placing the seeds in a small sieve and then running a strong force of cold water through them for a minute or two. Another option is to place seeds in a bowl of fresh cold water and let stand for a few minutes. Then rub the seeds together to create friction, rinse and drain.
There are two common methods for cooking quinoa, and each use a 2:1 ratio of liquid to quinoa. One is the stovetop method, similar to cooking rice in a pot. Bring water to a boil, stir in quinoa, cover and simmer for 10-15 minutes until all liquid is absorbed. When properly cooked, ring shaped sprouts that have popped from the seeds will appear. The other method (my personal favorite) involves using a rice cooker. Simply place washed seeds into a rice cooker, add the liquid, then cover and turn on. The rice cooker automatically turns off when cooking is complete. Allow the quinoa to rest without lifting the lid for 10 minutes. Typically quinoa has a slight crunch when eaten. When ready to serve, fluff with a fork, season to taste and enjoy!
Quinoa by itself has a rather bland taste. To help make quinoa an easy and tasteful part of your meal repertoire, here are a few tips that I have found helpful:
- Substitute chicken or other broth for water.
- Scrape off and stir in any caramelized darkened tidbits seen on the bottom of the pan, as this is yet another way to capture and enhance flavor.
- Keep cooked quinoa in a Ziploc bag for quick and easy snacks or accompaniment to a meal. When properly stored, it will last several days in the refrigerator.
- Prior to serving, add fresh herbs, spices, vegetables or poultry to create totally new and different meals within seconds.
So if are you unfamiliar with the Mother of All Grains, consider using quinoa as a new addition to your culinary endeavors. For recipe ideas click here.
