Quinoa – What, Why, How, Where?

What is it?

In a nutshell Quinoa has a higher protein profile than ANY of the major grains. It has 9 grams of protein in just one cup! It is rich in fibre, low GI, gluten free, high in vitamin B & contains essential nutrients such as calcium, iron, potassium, magnesium and zinc.

Pronounced Keen-wah (yes you are allowed to point your nose in the air at the name time you say it!) it is technically not even a grain but actually classed as a seed.

Why is it good for me?

The question is what isn’t it good for!

• It contains all 8 essential amino acids (which need to be obtained from the diet) Protein is essential for growth, repair, immunity, hormone regulation and so much more!

• High in Magnesium – relaxes blood vessels reducing the risk of cramps and chocolate cravings!

• High in Fibre – reducing the risk of gallstones and promoting a healthy digestive system

• High in Antioxidants (quercetic and kaempferol) – helping to fight free radicals causing various health conditions

• High in Calcium – aiding muscle contraction, blood coagulation, bone strength and much more!

• High in Anti -inflammatory nutrients including vitamin E – reducing inflammation particularly in the gut caused by intolerances, poor food choices and other inflammatory conditions.

How do I cook it?

1. Thouroughly Rinse in a strainer
2. Boil water (1.75 cups of water to every 1 cup of Quinoa)
3. Boil for 12-15minutes  until grains become transluencent
4. Add to any of your favourite recipes (see mine below)

Where do I use it?

Another bonus is it gluten free! So it can be used as a grain subsitiute just about anywhere! Your imagination is your limitation.

• Rice, cous cous replacement to hot and cold dishes (main or sides).

• Quinoa flour can be used in baking (anything) i.e.: coating meat, making muffins, breads, etc.

• Can be used as an oat substitute in porridge or baking

• Protein source in veggie burgers, or the main attraction in a vegetarian dish

• Added protein to soups, stews, or any side dishes

• Quinoa pasta is also available as well

My Favourite Quinoa Recipe..  

Raspberry Quinoa Muffins

 

Gluten free, high in protein and omega 3’s

Preparation Time

10 minutes

Cooking Time

30 minutes

Makes

12 muffins

Ingredients

·         1 cup Quinoa, rinsed and drained

·         2 cups organic buck wheat flour

·         3/4 cup Packed brown sugar

·         1 tbls chia seeds

·         1 tbls coles fibre mix

·         1 1/2 tsp Baking powder

·         1/4 cup Coconut oil

·         3/4 cup A2 light milk

·         1 Egg

·         1 tsp Vanilla extract

·         1 1/2 cups Raspberries

Method

1. Preheat oven to 180°C. Prep a 12 muffin pan with muffin patties.

2. In a medium saucepan bring quinoa and 1.5 cup water to boiling. Reduce heat; cover and simmer until the water is absorbed, about 10-12 minutes.

3. Meanwhile, in a large bowl combine flour, brown sugar, baking powder and set aside. In a second bowl whisk together oil, milk, egg and vanilla.

4. Add quinoa to flour mixture; stir. Pour in oil mixture; stir well to combine. Stir in berries. Spoon batter into each muffin cup to 2/3 full.

5. Bake 25-30 minutes or until a toothpick inserted into the center comes out clean. Let cool in muffin tins 10 minutes. Remove and let cool on a wire rack.