Food Focus: Quinoa
Quin-what?! Exactly. Pronounced “keen-wah”, this superfood has been cultivated in the South American Andes since at least 3,000 B.C. Nutritionally, quinoa might be considered a super-grain, although it is actually the seed of a leafy plant that’s distantly related to spinach and swiss chard.
Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Great news for vegetarians! And quinoa is especially high in the amino acid lysine, which is essential for tissue growth and repair. The grain is also a great source of manganese, magnesium, iron, copper and phosphorous. Quinoa may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.
Quinoa’s survival through the millennia may be attributed to the resinous, bitter coating that protects its seeds from birds and insects, called saponin. Most quinoa sold in this country has already been cleansed of its saponin, but quinoa should be rinsed thoroughly before cooking to remove any powdery residue. Place the grain in a fine strainer and hold it under cold running water until the water runs clear; drain well. To increase the digestibility of quinoa, soak for several hours before cooking.
Click here for Suzanne’s favorite Quinoa recipe: http://www.reallifefood.com/mediterraneanquinoa.html
Real Life Food Quick Tip
Little known fact: the longer you chew whole grains, the sweeter they become. It’s nature’s little reward for taking time to chew!
Suzanne Monroe is Food Coach and owner of Real Life Food. Suzanne helps busy people figure out what to eat and how to have more energy through her nutrition coaching programs. For more information on Suzanne’s programs, workshops, and recipes, or for a free food coaching session, visit www.reallifefood.com.
