Many years ago I took part in a short medical mission to the people of the Andes mountain region of Ecuador. I wish I had thought to ask more questions about local foods while there, because I’m sure that quinoa (pronounced KEEN-WAH) would have been discussed. Quinoa is a plant native to the Andes and has been used as a food continually by the people of that region for 5,000 years, from the Incas to their modern-day descendants the Quichua people.
Interested?
Quinoa is definitely a crop with a public relations problem. First of all, it’s not clear at first glance what kind of food this really is. The seeds of the plant are used as a grain like wheat or barley, but the leaves can be eaten, too (you won’t find quinoa leaves almost anywhere in the U.S.), and the plant is not a grass like other grains. It is more closely related to spinach than wheat, but the nutritional profile of the seeds is closer to grains than anything else, so as a healing food it is useful to classify it with grains. Most quinoa in U.S. food markets is imported from South America where it grows naturally well.
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Despite its identity problem, the health profile of this “grain” will definitely make you sit up and take notice. Quinoa’s protein is higher in quality and quantity than wheat or most other grains, and because it has all nine essential amino acids, it is classified as a “complete” protein. It also has significantly higher levels of iron, zinc, calcium, magnesium and potassium than other grains and much lower levels of sodium. This mineral content is ideal for maintaining normal blood pressure. It is also much higher in fiber than most other grains, imparting all the benefits of a high fiber diet such as lower cholesterol, better blood glucose control, and better intestinal health. For those who are concerned, it is also gluten-free.
One tip for the preparation of quinoa if you buy it as the whole grain seeds: the seeds are covered with a slightly bitter coating of saponins that is best removed before consumption. This is easily accomplished by a single vigorous rinse in water.
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Serving ideas:
There are many quinoa recipes available for the adventurous, but I want to make it easy enough for us all to start now. It’s easy enough to think of quinoa as a substitute for rice. As such you can simply take a cup of quinoa in 1 and ½ cups water, bring to boil and simmer on the stovetop for 15 minutes. This can be served as you would rice with a meal, or with a generous topping of sautéed vegetables as a complete meal in itself. Or if you’re like me and love a bowl of warm breakfast cereal, use quinoa instead of oatmeal sometimes. Cook as above, then add some fruit and cinnamon. This will keep you full for much longer than those sugary box cereals!
