Quinoa 365 (3 page)

GLUTEN-FREE:
A recipe with this symbol means it does not contain products derived from gluten-containing cereal grains including wheat, rye or barley (or that it is gluten-free when made with the specified alternate ingredients). We suggest buying ingredients such as baking powder and oats that are labeled gluten-free.

KID-APPROVED:
The recipe has been tested and given a “thumbs-up” by children.

VEGETARIAN:
The recipe does not contain fish, chicken or meat (but may contain dairy or eggs). If fish, chicken or meat is listed in the recipe, it isn't integral to the dish and can be eliminated to make the dish vegetarian.

  
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Quinoa: Properties and Performance
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The Mystery & History of Quinoa

by Claire Burnett, MSc, and Laurie Scanlin, PhD
Vice president and president of Keen Ingredients Inc.

Quinoa is believed to be the most powerful food to come from the Andean Mountain regions of Peru and Bolivia. Over five thousand years ago the indigenous peoples of the Altiplano regarded quinoa as more valuable than gold. The Incas considered quinoa to be their most sacred food, which contained spiritually enhancing qualities, and so named it
la chisiya mama
, or “the mother grain.” At the start of each growing season, the emperor would perform elaborate religious rituals to ensure a prosperous crop and then give thanks at harvest. Celebrations often included the consumption of a fermented beerlike quinoa beverage called
chicha
.

The Incas found that only quinoa was powerful enough to sustain their bodies and provide them with the stamina, strength and energy required to perform endurance activities. The Inca armies would march for days and even weeks at altitudes above twelve thousand feet, consuming absolutely no animal protein. Their only source of nutrition and energy came from a mixture of quinoa and fat referred to as “war balls.”

When the Spanish arrived in the 1500s, they recognized the strength that quinoa brought to the Incas. In order to control their culture, the Spanish armies destroyed the quinoa fields and made it illegal for the Incas to grow, consume or worship the “magical” grain. Quinoa was replaced with crops such as potatoes, wheat and barley, and soon after, malnutrition and infant mortality were on the rise. What little quinoa cultivation remained was hidden away high up on the mountainous hillsides, where the plant adapted to the harsh environmental extremes of poor soil, drought, intense ultraviolet light and severe frost. Its superior nutritional qualities, adaptation to harsh conditions and ability to survive for over five thousand years have earned quinoa the right to be called a true
superfood
.

Quinoa is still cultivated and commercially grown in Peru and Bolivia, but its range has stretched to include Ecuador, Chile, Colombia, Argentina and, more recently, Colorado, Canada, Asia and even Europe. Quinoa's popularity today comes not only from its heartiness and ability to grow in marginal conditions, but also from its superior nutritional composition.

Superfood—Super Nutrition

Today, quinoa is most frequently consumed in its whole form, but it's also available as flour and as flakes. As a commercial ingredient, quinoa is gaining popularity and can be occasionally found in pasta, nutrition bars, baked goods and cereals.

Technically, quinoa is not a grain at all. It is cultivated and used similarly to a grain but is actually the fruit of a broadleaf plant. It is in the same family as spinach and beets (
Chenopodiaceae
) and is classified as a “pseudocereal.” The seeds range in color from ivory to magenta, yellow, orange, red, green, brown and even black. Some quinoa fields are grown strictly for one color preference, while others exhibit the full rainbow of its spectacular colors.

The protein in quinoa is the source of its power. It contains all of the essential amino acids necessary to support human growth and development. According to the Food and Agriculture Organization (
FAO
) of the United Nations, the nutritional quality of quinoa compares to that of dried whole milk. Extremely rare for a vegetable or plant, quinoa's amino acid composition is of higher quality than wheat, barley, rice or soybeans and is comparable to casein, the protein found in milk.

Most grains are limited in the amino acid
lysine
, while legumes are limited in the amino acids
cysteine
and
methionine
. Since these foods are considered to be incomplete, it's necessary to eat a variety of them to ensure adequate protein. Quinoa, however, is classified as a complete protein. Additionally, quinoa is gluten-free, is hypoallergenic and contains substantial amounts of the amino acid
histidine
, which is essential for infants and young children. (Quinoa has long been used as a weaning food for babies in the Andean regions.)

Not to be overlooked is the vitamin and mineral content of quinoa. It is rich in vitamins E, B2 and B6, folic acid, biotin, calcium, potassium, iron, copper, magnesium, manganese and chloride. Quinoa is higher in calcium and iron than rice, corn, wheat, barley or oats.

Research has shown the oil component in quinoa, when compared to corn, sesame, soybean and cottonseed, has lower levels of saturated fat and higher levels of mono-and polyunsaturated fats. It is free of cholesterol and trans fat. The fatty acid composition of quinoa oil is similar to that of corn, with a high concentration of linoleic and linolenic acid. Additionally, quinoa contains high levels of natural antioxidants, mainly tocopherols (vitamin E), recognized to have cancer-preventative and anti-aging effects. Antioxidants also help prevent rancidity, which leads to a natural extension of the product's shelf life.

For all these reasons,
NASA
is considering quinoa as a crop for Controlled Ecological Life Support System (
CELSS
). Initial studies by
NASA
indicate that it could be an excellent crop for
CELSS
because of its high concentration of protein, ease of use, versatility in preparation and potential for high crop yields. In the future, quinoa may be feeding our astronauts on their long journey to Mars.

Apple Strudel Breakfast Cereal

The taste of sweet, layered strudel—without the pastry.
Serves 4.

¼ cup (60 mL) slivered almonds

1 cup (250 mL) quinoa

2½ cups (625 mL) water

½ cup (125 mL) diced dried apple slices

¼ cup (60 mL) raisins

1 tsp (5 mL) ground cinnamon

1 tsp (5 mL) pure vanilla extract

1 Tbsp (15 mL) brown sugar (optional)

1 cup (250 mL) vanilla yogurt

Place the almonds in a medium saucepan over medium-high heat. Stir frequently until the almonds are toasted and fragrant, about 3 to 4 minutes. Set the almonds aside in a small bowl.

Combine the quinoa, water, apple, raisins and cinnamon in the same saucepan. Bring to a boil, cover and reduce to a simmer for 17 minutes. Stir in the vanilla and brown sugar (if using). To serve, divide between bowls, top with vanilla yogurt and sprinkle with toasted almonds.