Tao Belly: Quinoa

If you are on a gluten free diet, or are vegetarian or vegan, then you've probably at least heard of quinoa and may have incorporated it into your diet. For many though this tiny South American seed, which is used as a grain, is still somewhat of a mystery. There is no argument though that quinoa is a superfood and the health benefits of consuming it are vast.

2013 has been declared by the Food and Agriculture Office of the United Nations to be International Year of Quinoa. This was originally proposed by the Bolivian Government and aims to recognise the indigenous Andean peoples who regard quinoa as the Mother of all Grains. You can find more information at the website here: Food and Agriculture Office of the United Nations. There is even a Facebook page if you are so inclined: 2013 International Year of Quinoa on Facebook.

Rice with Quinoa, Tomato and Cumin

Quinoa is an exciting food because it's one that most of us didn't grow up eating. We can certainly use it as a substitute for other grains, but it's also very important to see it as a brand new food and come up with new and adventurous ways to prepare it. When you consider that one cup of cooked quinoa provides us with eight grams of protein and over five grams of fibre you can start to see the potential of including it in our diets. Below is a list of reasons why we should all eat quinoa, and especially if we are vegetarian, vegan, dairy-free or gluten-free.

Why should you eat quinoa?

is high in protein and is considered a complete protein source
contains anti-inflammatory phytonutrients
is nutrient rich with significant levels of magnesium, folate, iron, vitamin B6, zinc, potassium, manganese, selenium and phosphorus
contains heart healthy fats
is high in calcium with twice the amount as found in whole wheat
provides high levels of antioxidants
is low GI
is high in fibre
some research shows a potential to lower cholesterol and prevent diabetes
early research also indicates there is potential for protection against many other diseases

Quinoa Salad with Avocado and Artichoke

What to do with quinoa:

Quinoa is actually very simple to prepare. Simple put one part quinoa to two parts water in a small saucepan. Bring to the boil and then reduce the heat to very low. Cover and allow to cook for about 12 - 14 minutes, it does vary slightly depending on the cooktop. By this time the water should have been absorbed and the grains will be tender. They will swell to almost three times their original size and look like the ones in the photo below.

If the water isn't all absorbed but the grain is cooked then just remove the lid and cook for another minute or so until the liquid is gone. If the grain isn't cooked then cook another few minutes with the lid on. It can take a little bit of trial and error to get the water to quinoa ratio correct but once you do then it will be the same every time. Some instructions for quinoa say one part quinoa to two parts water but I always find that to be too much. 1 : 1.5 seems to work for me.

Quinoa also can have a slightly bitter flavour which is due to the saponins it contains. Most commercially produced quinoa has been washed to have these removed but I generally rinse the quinoa before cooking and so some water will be left on the grain. This is why I think the 1:1.5 ratio works.

If you know you are going to use the quinoa for a savoury dish they you can also cook it in stock or add a little salt to the cooking water. I have recently got into the habit of having cooked quinoa ready in the fridge which makes it easy to add to other recipes or to whip up a quick salad for lunch.

Quinoa, Raspberry and Dark Chocolate Slice

Some ideas for using quinoa:

When you cook white or basmati rice using the absorption method, replace 1/3 of the rice with quinoa and cook in the same way. This adds extra protein, nutrients and fibre to the meal. You can also add spices or turmeric to give extra flavour.
Make a quinoa salad by mixing some chopped raw vegies or sauteed vegies through and then adding a dressing of your choice.
Add a scoop of quinoa to soups to add nutrients, protein and fibre.
Serve warm quinoa with maple syrup and berries and a healthy and yummy breakfast idea.
Add quinoa flour to baking. I use a gluten free four mix that is 1/3 quinoa flour, 1/3 sweet sorghum flour and 1/3 tapioca flour which I find works well.
Use quinoa flakes as a breakfast porridge or use in place of oats in baking.
Add a scoop of quinoa to frittatas
Quinoa can also be sprouted and used in salads.