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Quinoa

In season all year

Food Description:

A seed rich in protein, quinoa is sometimes thought to be a grain but is actually related to leafy green vegetables such as spinach. It was widely used by the Aztecs in ancient times, and rediscovered in the 1980s when its many health benefits were realised. Today it is regarded as a super food due to its nutrient rich, gluten free profile.

The cooked seeds impart a nutty flavour, and are slightly crunchy in texture.

Store quinoa in an airtight container, it will keep for about three to six months if stored in the refrigerator.

To cook quinoa, rinse thoroughly. Add 1 part quinoa to 2 parts water and bring to the boil. Cover the pan with a lid, reduce to simmer and cook for 15 minutes. Set aside for 10 minutes covered, then fluff it up with a fork to separate the seeds. Use as you would use rice.

General Information:

Category: Grain
To Buy: Just like other grains, ensure there are no signs of moisture in the package before buying. Remember that quinoa expands when cooked when deciding on the amount to buy.
To Store: Store quinoa in an airtight container, it will keep for about three to six months if stored in the refrigerator.
Tips and Tricks: Rinse quinoa well before use and soak overnight or for a few hours.

Nutrition (0.5 Cup):

Energy (kJ): 535
Low GI < 55: Glycaemic Index refers to the rate at which carbohydrate rich foods are converted to glucose for energy by the body; Low GI carbohydrtes release glucose is released slowly into the bloodstream and help to regulate energy levels and insulin production.
Protein (g): 6.0
Saturated Fat, g : 0.0
Vitamin B2: Aids in the metabolism of fats, protein and carbohydrate. Also involved in maintaining mucous membranes and body tissues, good vision and health of skin.
Magnesium: Involved in energy production and proper functioning of muscles and nerves, magnesium also promotes the absorption of other minerals and promotes blood vessel dilation and lowers the risk of blood clots.
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas. For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Negligible
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a
Carbohydrates, g: 17.0
Fibre, g:
Fat (g): 4.0
Monosaturated Fat , g: 0.0
Iron, mg: Main function is synthesis of red blood cells, thus delivering oxygen around the body and maintaining all bodily functions. Contraindications: Excess accumulation may play a role in development of heart disease.
Phosphorus: Closely related to calcium, this mineral is an important component of bones and teeth and helps maintain the body's energy supply and pH levels.
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications. For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Safe/negligible amount

Cooking:

Cooking Tips: Rinse the grain thoroughly. Place 1 part quinoa with 2 parts water into a pan and add a pinch of seasalt. Bring to the boil, cover, reduce the heat and simmer for 15 minutes until the water has absorbed and the seed is soft.

Benefits the Following Health Conditions:*

Allergies
Constipation
Headache
High Blood Pressure
Stress
 Atherosclerosis
Diabetes
Heart Disease
Low Energy

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.



Disclaimer:
The Food Coach provides all content as is, without warranty. The Food Coach is not responsible for errors or omissions, or consequences of improper preparation, user allergies, or any other consequence of food preparation or consumption.





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