Quinoa

Quinoa is a crop grown for its edible seeds.  It is related to swiss chard and beets and is not a true grass. It has been cultivated and grown in the Andes for about 3/4000 years. In their natural state the seeds are coated with a bitter-tasting saponin (a plant-defense that wards off insects), making them unpalatable. This coating is removed before the grain is sold.

Quinoa is related to amaranth. The leaves of the growing plant can be eaten as a vegetable but are rarely for sale.

Quinoa is undemanding and altitude tolerant. In the Andes it grows for coastal regions up to 4000 meters. Can tolerate low temperatures or light frosts. Ideally it prefers rain during growth and dry conditions during seed maturation and harvesting.

Quinoa is a small light-colored grain (sometimes called a seed). It comes in a variety of colors including red, white, purple and black. Nutritionally there is no difference between the various colors.

Quinoa must be rinsed before cooking. In order to make sure the bitter saponins have been removed.

100 gm of quinoa contains 21 gm of carbohydrate, 0.8 gm of sugar, 2.8 gm of fiber, 1.9 gm of fat (all types) and 4.4 gm of protein (it contains every type of amino acid) and every vitamin and mineral except Vit C (high in several of the Vit Bs and acceptable quantities of calcium, phosphorus and iron).  Contains 500 kJ or 120 kcal per 100 gm.  It does not contain a large amount of protein relative to milk or meat but it does contain every type of protein.  It does contain a large amount of fiber and has a low GI making it very healthy.

It is gluten-free and considered easy to digest.

When sold, it is sold as complete whole grained quinoa or flaked quinoa. Never as refined quinoa.

Quinoa grains: Cook one cup of quinoa with two cups of water. Simmer for 12/15 minutes. Makes three cups. Can be used as a light fluffy carbohydrate in any main course. It can be used as a rice substitute. Can be used in soups, salads.

The fakes are appearing in breakfast cereals. They can be used in any muesli you make yourself. The flakes have already been cooked.

Puffed quinoa:  quinoa that has been cooked. Puffed quinoa can be eaten raw.  As a snack or breakfast cereal.

As a flour it is difficult to buy. If you can access it it can be used as a replacement of routine flours.  It is a whole grain flour. It adds variety to your diet which adds variety to your microflora.