By: Ana Marija Pšeničnik |
Quinoa – gluten-free cereal that regulates digestion and protects the heart |
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Quinoa (Lat. Chenopodium quinoa) – an ancient South American plant – is called the mother of all cereals.
As much as 5 000 years ago, this plant was cultivated in Peru, Chile and Argentine.
Alongside corn, this was one of two staple food items in the Inca Empire.
Peru and Bolivia are world’s leading quinoa producers, although this plant is cultivated in the USA, India, Japan and several African and European countries.
Quinoa is resistant plant and can survive in various conditions of cultivation.
United Nation’s Food and Agriculture Organization proclaimed 2013 as the "international year of quinoa" with an aim of redirecting the attention of everyone towards this important food item.
Although quinoa is considered as cereal, it is actual pseudocereal, a cousin of beetroot and spinach.
Quinoa leaves have the value of leafy-green vegetables so they can be used in cuisine in the same way as Swiss chard is being used.
Quinoa’s composition and effects on health
Quinoa contains a lot of proteins and is considered to be an appropriate source of all essential amino acids.
Since it contains amino acid called lysine, which is unusual for cereals, it enhances tissue growth and regeneration.
Omega-3 and omega-6 fatty acids can prevent heart and cardiovascular system diseases.
This plant has high anti-oxidative properties due to high levels of vitamin E, with minerals manganese and copper.
Substantial amounts of magnesium and riboflavin (vitamin B2) help against migraines.
Apart from B2, it contains other B-vitamins and is a good source of phosphorus, potassium and zinc.
It is extremely rich in iron and quinoa satisfies almost a half of recommended daily allowances of this mineral.
This cereal is an ideal food item for regulating digestion since it contains many insoluble fibers that enhance bowel excretion and protect against big intestine diseases.
Soluble fibers lower the risk of gallstone formation, reduce triglycerides and protect against breast, stomach and intestinal cancer. Regular consumption of integral cereals reduces the risk of development of type 2 diabetes.
Quinoa has a low glycemic index and increases the sugar level in blood, which makes it extremely beneficial for diabetics.
It does not contain gluten and does not cause allergic reactions, which makes it perfect for people suffering from allergies and infants. It can be prepared as a mash for infants that are over 7 months old.
Due to the high protein concentration, quinoa should be an integral part of vegetarian and vegan diets since it is a perfect surrogate for meat.
Quinoa preparation
The outer quinoa layer is bitter since it contains saponins which are natural insect repellents.
It is often found on the market with that layer removed. But, if you find it in its whole form, you should wash it with cold water in order to remove saponins from the outer layer.
It is not recommended to soak quinoa in water for a long time since bitter compounds could penetrate deep inside the seeds.
Basic recipe
When cooking, the ratio of water and quinoa can be as high as 5:1, since this cereal soaks in fluids and greatly increases its volume.
Add one cup of quinoa and a pinch of salt into water and cook it until it boils.
Reduce the heat and cook with the lid on over a mild fire for additional 30 to 40 minutes.
Cooked quinoa seeds become transparent and white germs are separated.
Serving tips
Quinoa can be used in a similar manner as rice and cous-cous, as side dish to stewed vegetables and salads, as an addition to ragouts, clear and creamy soups.
Quinoa can also be grinded into flour and be used for making gluten-free bread.
Cooked quinoa is easily spiced with olive oil or soy sauce and you can also sprinkle it with sesame seeds.
Quinoa germs can be used in sandwiches and salads. Fresh and nutty fruits mixed with cooked quinoa make delicious breakfast.
Quinoa and shiitake mushrooms risotto
Ingredients:
- 300 g of quinoa
- 200 g of fresh shiitake mushrooms
- 2-3 garlic heads
- 1 kombu algae leaf
- 2 spoons of olive oil
- a pinch of white pepper
- 1 handful of parsley leaves
- salt according to your taste
Preparation
- Wash quinoa and put it in cold water in 1:2 ratio and start cooking it. When the water boils, add kombu algae, salt and cook for additional 15 minutes in an open pot over light fire.
- Wipe shiitake mushrooms with damp cloth and remove all impurities. Chop mushroom stems in slices and break mushroom hats into small pieces with your fingers.
- Put chopped garlic on cold olive oil and stew it. Add shiitake mushrooms to the mixture. Add a spoon or two of water, salt and put the lid on a led the mixture stew in its own juices. Occasionally shake the pan.
- After 10 minutes, add cooked quinoa with chopped kombu algae to shiitake mushrooms. If the water in which quinoa was cooked has not evaporated completely, filtrate it before adding quinoa to mushrooms.
- Stew the mixture with occasional stirring for 5 minutes.
- When you remove the dish from the fire, add a pinch of white pepper and other spices according to your taste and sprinkle the dish with fresh chopped parsley.
Quinoa stew
Ingredients:
- 1/2 of quinoa cup
- 5 cups of water or broth
- 2 cups of chopped onions
- 2 cups of finely sliced ginger root
- 2 spoons of oil
- ½ of celery cup, chopped into cubes
- 1 carrot, chopped into cubes
- 1 parsnip cup, chopped into cubes
- 2 pumpkin cups, chopped into cubes
- 1 spoon of cumin
- 1 spoon of coriander
- 2 spoons of basil
- ½ spoon of salt
- ½ cups of finely chopped parsley leaves
Preparation
Stew onion and ginger for 5 minutes and then add carrot and celery and stew for another 5 minutes. Add pumpkin, parsnip and broth and then add quinoa and spices and cook for additional 15 minutes. Add salt and cook for additional 2 or 3 minutes. Add parsley at the end.
Sweet quinoa mash
Ingredients
- 1 quinoa cup
- 2 cups of water
- 2 cups of apple juice
- 2 spoons of lemon juice
- 1 raising cup
- 1 teaspoon of cinnamon
- a pinch of salt
- 2 teaspoons of vanilla extract
Preparation
Wash and dry quinoa. Place it in a pot containing water over s strong fire and cook until it boils.
Put the lid on, reduce the fire as much as you can and cook for additional 15 minutes. Add apple and lemon juice, raisins, cinnamon and salt.
Put the lid back on and increase the fire a bit and cook for 15 minutes. At the end add vanilla extract and serve the dish while it is still warm.
Where to purchase
You can purchase quinoa in all healthy food stores.
Quinoa is, unfortunately, a forgotten cereal. By reintroducing it to our diets we will return to it a status which this cereal deserves and by doing so we will enhance our health.
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