QUINOA

QUINOA- Better than grains?

      The Food and Agricultural Organization of the United Nations (FAO) had officially declared that the year 2013 was recognized as "The International Year of the Quinoa." Quinoa is not a true grain it is more closely related to species such as beetroots, spinach and tumbleweeds. There are roughly 120 known varieties of quinoa, according to the Whole Grains Council. The most commercialized types are white, red and black quinoa.
     
       The nutrient composition is more favorable when compared with common cereals. Quinoa seeds are high in protein and have good quantities of calcium, phosphorus, and iron. Quinoa seeds are in general cooked the same way as rice and can be used in a wide range of dishes.

      Perhaps the most striking health benefit provided by quinoa is its overall nutrient richness. When the nutrient composition of this food is analyzed in depth, the results are unusual and striking. While quinoa can be eaten in the same way as a grain, or ground into flour like is so commonly done with grains, however it is more nutrition rich than grains.

       One of the shortcomings overcome by quinoa involves its protein content. Most grains are considered to be inadequate as total protein sources but by contrast, quinoa has significantly greater amounts of protein and these greater amounts allow the protein in quinoa to serve as a complete protein source.

Bottom Line:

• Quinoa is a high source of protein and it is a complete protein. So it is a wonderful source of protein for all especially for vegetarians.
• Quinoa cooks very easily, in about 15 minutes like cooking rice in a stove top pot.
• Quinoa by itself tastes rather bland so can be added to salads, vegetables, curry and other food preparation.
• It has anti-inflamtory properties and antioxidants, which means it helps fight against cancer, aging, heart disease, type 2 diabetes and other diseases.
• Pure quinoa is gluten-free and can be consumed by people with celiac disease and gluten intolerance or gluten allergy.

How to Cook it
Quinoa is easy to cook, as it is similar to how you cook rice or grits. Everyone cooks it slightly differently but here are the basic steps.

1. Pre-Soak the grain: Immerse in water and let sit for 15 to 45 minutes (use hot water for a quick 15 minute soak, otherwise use cold water) then drain using a strainer. You can also sprout the seeds in as little as 2-4 hours to increase their nutritional content.
2. Cooking quinoa: Put 1.25 to 2 cups water in a pot for every cup of soaked quinoa, depending on your desired texture (less water will make for a fluffier consistency). Bring the water to a boil and then add the soaked grain. Cover the pot, reduce the heat to low and simmer for 20 to 45 min, depending on desired texture.