Pronounced KEEN-wah (not kwin-OH-a ... as I still often do), Quinoa originated in the Andean region of Ecuador, Bolivia, Colombia and Peru, where it was a staple in the diet of the Incan Empire. In fact, the Incas considered quinoa the "mother of all grains" and was so revered that the Emperor himself would traditionally sow the first seeds of the season. Did the Incas know something that we are only now starting to learn?
Perhaps. "While no single food can supply all the essential life sustaining nutrients, quinoa comes as close as any other in the plant or animal kingdom." That was the pronouncement of researcher Philip White, in an obscure 1955 article on "Edible Seed Products of the Andes Mountains." Perhaps not an exciting or well-remembered read, but we were aware of this "pseudo-cereal" long before the recent "super food" craze. How serious has this craze become? Well, 2013 was deemed the "International Year of Quinoa" by the Food and Agricultural Organization of the United Nations (FAO).
1. Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids.
2. Quinoa contains almost twice as much fiber as most other grains. Fiber is most widely known to relieve constipation. It also helps to prevent heart disease by reducing high blood pressure and diabetes. Fiber lowers cholesterol and glucose levels, may lower your risk of developing hemorrhoids and may help you to lose weight as it takes a longer time to chew than does other foods because it makes you feel fuller for longer and is less “energy dense” which means it has fewer calories for the same volume of food.
3. Quinoa contains Iron. Iron helps keep our red blood cells healthy and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. Iron also increases brain function because the brain takes in about 20% of our blood oxygen. There are many benefits of iron some more of which include neurotransmitter synthesis, regulation of body temperature, aids enzyme activity and energy metabolism.
4. Quinoa contains lysine. Lysine is mainly essential for tissue growth and repair.
5. Quinoa is rich in magnesium. Magnesium helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control. Other health benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.
6. Quinoa is high in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.7. Quinoa has a high content of manganese. Manganese is an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals.
That's a pretty good list of benefits. On top of that, it's pretty darn tasty too! I frequently eat quinoa as a hot cereal (you can buy organic quinoa flakes in most organic food stores that prepare just like oatmeal) but it is versatile enough to use in a number of recipes. Here's one of my favorites:
Ingredients
* 2 cups uncooked quinoa
* 3 cups chicken broth (fat-free, less-sodium is cool)
* 2 tablespoons Extra Virgin olive oil
* 1 teaspoon minced fresh mint
* 1 teaspoon grated lemon rind
* 2 teaspoons fresh lemon juice (you got that lemon handy, so why not?)
* 1 teaspoon sherry vinegar
* dash of sea salt
* 1 cup cherry tomatoes, quartered
* 1 cup thinly sliced radicchio or red cabbage
* 1/2 cup chopped bell pepper
* 1/2 cup cucumber
* 3 tablespoons chopped pitted kalamata olives
* 1 tablespoon minced shallots
Preparation
1. Place quinoa in a large bowl; cover with water. Let stand 5 minutes; rinse well, and drain.
2. Bring broth to a boil in a large saucepan; stir in quinoa. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed. Uncover; fluff with a fork. Cool to room temperature.
3. Combine olive oil and next 5 ingredients (through sea salt) in a large bowl. Add cooled quinoa, tomatoes, and the remaining ingredients; toss well.
Serve room temp or cooled (I like to stick it in the fridge for a bit).
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May 2 2014
KING RICH
Weight: 188.5 lbs
BMI: 27.2
Body Fat: 25.6%
* How accurate are these numbers? Huh ... I don't really know. But I am using the Weight Watchers by Conair Scales Glass Body Analysis Scale Model WW52 to measure my stats. I am less concerned with the accuracy of the numbers themselves and more concerned with the change I hope to see in the future. For consistency's sake, these stats will always come from the same source and appear with my bi-weekly posts.
Most Recent 5K
JLGC Flashback 5K
League City TX
Official Time: 39:06.5
Improvement: 1:02.5
Created by MyFitnessPal - Free Calorie Counter
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