History of Quinoa:
Quinoa (Chenopodium quinoa
)is a flowering plant in the amaranth family.
It is a herbaceous annual plant grown
as a grain crop primarily for its
edible seeds. Quinoa is not a grass, but rather a pseudocereal botanically related to spinach and amaranth (Amaranthus spp.).
Quinoa provides protein, dietary fiber, B vitamins, and dietary minerals in
rich amounts above those of wheat, corn, rice, or oats. It is gluten-free. After
harvest, the seeds are processed to remove the bitter-tasting outer seed coat.
Quinoa has
claimed a new place in the nutrition
world's spotlight in the
past decade, but this whole grain (which is technically a seed) is actually not
new at all. In fact, quinoa has been cultivated for about 5,000 years and is
native to South America.
The earliest
growers and harvesters of quinoa were certainly onto something back then, as
this powerhouse seed is packed with nutrients, easy to prepare and versatile in
the kitchen. With the United States Department of Agriculture (USDA) recommending that Americans make half of our
grains whole grains—that equates to three to five or more servings of whole
grains per day—jumping on the quinoa bandwagon is a fantastic way to reach this
goal.
Nutritional facts in Quinoa
1.Quinoa Is High in Fiber-One cup of cooked quinoa has 5 grams of fiber.
What makes
quinoa so healthy? Whole grains, such as quinoa, brown rice, oatmeal, barley,
farro, buckwheat and more, contain all three parts of the original grain—the
bran, the germ and the endosperm. Refined grains, on the other hand, are
stripped of the fiber- and nutrient-rich bran and germ and
are only left with the endosperm, the starchy part of the grain. Refined grains
deliver all the starches and carbs without
any of the
nutritional heft of the whole varieties.
Whole grains
also contain a variety of vitamins and minerals, plus antioxidants, and are believed to promote heart
and digestive
health.
2. Quinoa Is a Complete Protein- One cup of cooked quinoa has 8 grams of protein.
Quinoa is
unique among whole grains because it contains all nine essential
amino acids, making it a complete protein (something most plant-based
proteins aren't) and a particularly excellent choice for vegetarians and vegans
who are not obtaining amino acids from meat.
3. Quinoa Delivers a Vitamin & Mineral Boost-
In addition to
protein and fiber, quinoa is rich in magnesium, phosphorus, manganese, zinc,
iron, thiamine and folate. And as an added bonus for those with celiac disease
or any gluten sensitivity, quinoa is gluten-free.4.Quinoa Is a Quick-Cooking Whole Grain-
Unlike many
other whole grains that can take 30 minutes or more to prepare, quinoa is
relatively quick-cooking. It only requires about 15 minutes of simmering in
boiling water, making it a great choice for busy weeknights.
Before you
boil the quinoa, however, you'll want to make sure to rinse it in a fine-mesh
strainer under running cool water to remove the bitter outer coating (saponin).
You can also look for prewashed varieties when you're shopping.
Quinoa is
available in several different colors (red, purple, black, white and yellow),
most of which can be used interchangeably and may make the grain more appealing
for kids.
The ratio of
water to seeds is easy to remember: Use two parts liquid to one part quinoa.
Just 1 cup of dry quinoa ultimately yields 3 cups of cooked quinoa.
5. Quinoa Is Versatile-
In addition to
being easy to prepare, we love quinoa because its kitchen versatility makes the
possibilities seem endless. Next time you're making a stir-fry, try swapping
your usual white rice for quinoa. It takes less time to cook, provides a
pleasantly nutty texture and bite, and can even be cooked in a rice cooker.
Though we
typically think of quinoa as a savory food, it can also be used in sweet
applications, such as pudding or blondies.
If you're
bored of your traditional oatmeal breakfast and want to switch things up,
quinoa makes a great hot breakfast cereal alternative that will keep you full all
morning long. You can also use quinoa in place of rice in sushi and in place of
pasta in pasta salads or soups. For a hearty lunch, toss your salad greens with
cooked quinoa to add extra texture and plant-based protein for a more
substantial, filling meal. Quinoa is as versatile as you are creative in the
kitchen, so don't be afraid to experiment for a healthy twist on tasty
favorites.
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