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Red, Black, White, Milled, Sprouted, Puffed, Flaked: The Many Faces of Quinoa What is Quinoa?
Quinoa (pronounced “keen-wa”) is a leafy plant related to silver beet and spinach. And the “grain” (although technically it is not a grain at all) that we eat is the seed of the plant.
You can also eat the leaves of this plant, but you’ll find that usually when people talk about ‘quinoa’, they’re referring to the much more widely available and popular seed.... ....or grain.... ...And just on that note: While it is a seed, it is commonly referred to and used as a grain. So despite my almost irrepressible urge to call it a seed, I will conform to linguistic norms and call it a grain on this page. This amazing grain comes in many forms and is incredibly versatile. It can be eaten as an accompaniment for a meal and as a substitute for grains such as rice or cous cous. It can be dressed up as a main meal or sweetened and served as a dessert or breakfast cereal. Most of all, it’s nutritious and easy to prepare.
Where does it come from?Quinoa has seen a huge increase in popularity recently. But it’s not new. It’s been around for thousands of years in some places. Read more on Quinoa’s history…Western culture might have been eating this grain for hundreds of years if it hadn’t been for the attitude that because it was eaten by native people of non-Christian background, it was unfit for Europeans. It has also been suggested that European invaders of South America were put off by the bitter taste of unwashed quinoa. (Clearly they weren’t in the know about the simple rinsing process to remove this bitter coating. See the guidelines on preparation so that you don’t make the same mistake). In fact, this bitter coating protects the crop from many pests and so can reduce the need for pesticides. But we’re moving on from the biases of our ancestors, because quinoa and its health benefits are now becoming more widely available. If you can’t find it in the health food section of your supermarket, try a health food store. And of course, there’s always online purchasing. There are over a hundred different varieties growing in the world today. It is a hardy crop and can withstand harsh climactic conditions. That said, however, its preference for very high altitudes means it is it not suitable for growing in most parts of the world. It is mainly grown in the South American countries of Bolivia, Peru and Chile. Small amounts are also grown in Colorado, U.S. and Canada.
Nutritional QualitiesQuinoa is gluten free, grain free and is easy to digest. It is high in protein. It is what is referred to as a complete protein, meaning that it contains all of the essential amino acids (different types of protein) required by the human body. This is rarely found in a non-animal food source. Quinoa is also a good source of fibre and is high in manganese, magnesium, potassium, zinc, vitamin B, iron and phosphorus. Click here to read more on the nutritional benefits…The Grains: White, red and black As a raw grain, it comes most commonly in black, red and white varieties. Same shape, same cooking time, different colour and slightly stronger flavor as the colour darkens.
The white variety has the mildest flavor. It’s an ideal replacement for cous cous or rice in a meal. Red is a bit nuttier in flavor and a bit crunchier in texture. Black is nuttier and crunchier again. But not by much.
Preparing and cooking the grainsCooking quinoa is simple. It takes only a few easy steps and is ready in about 15 minutes. Click here for details on cooking the grains and the flakes.Flakes and PuffsQuinoa flakes and puffs are your grain and gluten free breakfast buddies. The flakes are the grains which have been rolled and flattened. This makes them very fast cooking and therefore makes a great porridge.In fact, the cooked grain itself with honey, milk or cream, roasted almonds and sultanas is also an ideal porridge. Take your pick, but if you’re in a hurry, the flakes only take several minutes to cook. It also has a smoother texture than the cooked grain. Click here for cooking instructions. Puffed quinoa is the grain that has been popped much the same as you would pop popcorn. It's the easiest of breakfast cereals. Just add your choice of milk or juice. Sweeten it if you want. You can also use the flakes and puffs in cookies and slices. Some excellent recipes coming soon.
FlourYes, it’s milled into a flour too. Of course.If you find yourself not liking the grains, the flour could be the perfect way to include all these great nutritional qualities into your diet. (Could also be that you just haven't found the right recipe. We can solve that problem in the recipes section. But back to the flour...) The flour contains similar nutritional qualities to the grains themselves. Click here for more info on using and storing quinoa flour.
SproutingThis is where salads, stirfries and sandwiches get a look in. Sprouted quinoa can be used as you would alfalfa or other bean sprouts. To sprout your own quinoa follow these steps:1. Rinse the quinoa as per the instructions above. 2. Soak the quinoa grains in water for 2 - 12 hours in a cool spot away from heat and light. 3. Drain the quinoa well and put into a wide mouthed glass jar. Cover with cheesecloth, mesh or other similarly light cloth. Pantyhose work well, I’ve found. Secure the cloth with a rubber band. Rest lengthways (to allow the sprouts to spread out) in a cool place away from direct sunlight. 4. Rinse and drain 2 – 3 times per day 5. After 2 – 3 days, you will notice that each grain has grown a small sprout. If you like your sprouts crunchy, put them in the fridge now. If you prefer them with a softer bite, allow them to sprout a little longer. Keep in the refrigerator and use within 2 weeks.
The Rise of a Super Grain Nutritional Qualities Quinoa Flour
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