Spotlight on Quinoa

I thought I would put my nutritionist/chef hat on for a moment and write a little about that beautiful red crop you first saw in “Up, Up and Away” and later on in the experimental garden.

Quinoa is an Andean crop and, along with corn and potatoes, is one of the three staple foods of the Incan civilization. It has a very high nutrition profile, specifically in terms of its amino acid protein content. Botanically, it is actually more of a seed than a grain and the Incas referred to it as “The Mother Seed”. It was considered to be sacred food.

Because of its good amounts of nutrients like magnesium, manganese, vitamin E, soluble fiber, insoluble fiber and other nutrients, quinoa is a healthy food choice for diabetics, people with heart disease and athletes who need higher amounts of protein. The Incas considered it to be a food for stamina.

Quinoa is low on the glycemic index and is an “alkalizing” food. The glycemic index of foods is an index that rates foods according to their ability to raise blood sugar levels, so a low number means that food is a better choice for diabetics or people with insulin resistance. Alkalizing foods are really good choices for most people because we tend to have more acidifying foods in our diet and alkalizing foods can bring us into better balance. Generally, acidifying foods include meats, dairy products and grains. Alkalizing foods include vegetables, fruits and seeds.

If you are interested in a chart that shows you acid and alkaline foods go to:
http://www.perque.com/HSC_AcidAlkChart_7-07FINAL.pdf

Quinoa is also a great substitute for grains that have gluten if you are gluten intolerant or have celiac disease as it does not contain gluten.



How to Prepare Quinoa

If you buy it in the bulk section of a whole foods store, you will need to rinse it well to get rid of a bitter substance called “saponins”. Here in Peru, I was told that it should be rinsed three times, but the water of the first rise can be saved to wash clothes in!

You might find a brand of quinoa that comes in a box that says it has already been rinsed for you. You can use this straight out of the box.

Measure out the amount of quinoa you want and use 2 times the amount of water for cooking. Place the quinoa and water in a pan and bring to a boil. Lower the heat and simmer until all the water is absorbed. This will take about 15 minutes. Once the quinoa is done, you can fluff it with a fork and it is ready to eat.

Eat it as is, or use it in recipes where you would use rice: Quinoa is good as a pilaf, as a “grain salad” or as a side dish to meats or fish.