Byte of Quinoa by Patty "Sassy" Knutson

[chefsassy]

Byte of Quinoa
By Patty "Sassy" Knutson

QUINOA

Quinoa is one of those grains (well, actually an ancient seed!) that has been gaining in popularity in recent years.  I use quinoa in my cooking A LOT because it happens to be the grain with the highest amount of protein. 

When cooked, quinoa is fluffy yet retains a fun little crunch. It’s a fabulously versatile little food that contains more calcium than cow’s milk!  It can be used as a side dish on its own, mixed with all sorts of veggies for a delectable main dish, enjoyed as a warm breakfast cereal topped with syrup, even sprouted to make a deliciously light salad.

But there’s an even bigger reason to eat quinoa than just the insanely yummy flavor…

IT'S TIME FOR A NUTRITIONAL QUICKIE!   

The most dense nutrient you'll gain from quinoa is Manganese.  In fact, 1 cup of cooked quinoa provides nearly ½ the amount of manganese we need for the entire day!  Manganese is difficult to absorb, so the more you can get into your system, the better.

But how many times have you heard of a nutrient, but you have no clue what it is or what it does?

Manganese is required for proper brain function – a deficiency in manganese has been linked to schizophrenia, Parkinson’s disease and epilepsy. 

Manganese is also important in ridding your body of free radicals, those nasty little molecules that wreak havoc in our system and can lead to cell damage, premature aging, even cancer.   Manganese assists your antioxidant enzyme system, which helps your body to stop the free radicals in their tracks.  Buh-bye! 

Diabetics typically have very low manganese levels. Why?  Because if you have a deficiency in manganese, it can reduce insulin production and in turn cause low blood sugar. Making sure your diet is filled with manganese that’s easily absorbed can go a long way to ensuring you don’t develop diabetes as you age (the Type II kind).

Manganese is so very important to your good health, and is USUALLY deficient in most people. And it’s great to know that we can assist ourselves by adding quinoa, which is loaded with available manganese, to our diet on a regular basis. 

(Can you guess one of the first signs associated with manganese deficiency?  *Answer below.)

SELECTING AND CLEANING YOUR QUINOA
Quinoa can be found in most natural foods stores, and some mainstream grocery stores, either pre-packaged or located in the bulk.  Always buy a little more than you’re planning on using so you always have some in case of a quinoa emergency!  Store extra in a cool, dry place.  I keep mine in a Ziploc bag in the freezer.

There are many different varieties of quinoa, but the large white-colored variety is the easiest to find and just happens to contain the greatest nutritional profile – and flavor!  Happiness!

Quinoa has a cool little built-in pest defense called saponin that is a bitter coating which should be rinsed off before cooking.   Fill a large bowl with clean, fresh water. Add the quinoa to a FINE MESH strainer – colanders will not work because the tiny grains will slip through the large holes. Bounce the strainer vigorously up and down, stirring the quinoa with your free hand. If the water becomes dark, change it and keep repeating the process until the water is clear.  (Honestly, though, I’ve never had to change the water even once – I figure it must depend on where you live and the source of the quinoa.)

It's important to rinse your quinoa JUST BEFORE you use it. If the quinoa sits too long after rinsing your quinoa could turn to mush.

HOW TO COOK QUINOA
Try this easy, foolproof method of cooking your quinoa.

Please note:   If you toast your quinoa before using it (such as the example below) there is no need to rinse it first.

Heat a large pan with a 1-2 tsp. extra-virgin olive oil.  Add 1 cup of un-rinsed quinoa and toast, stirring often, until fragrant (5-10 minutes).  Carefully add 2 cups of veggie stock (watch for sputtering oil), cover, and simmer until the quinoa is soft, yet retains a bit of a crunch. 

At this point you can add any flavors you’d like -- let the Quinoa “Vegan Flavor Matches” guide you.  What are “Vegan Flavor Matches”, you ask? The foods, flavors, herbs, and spices that match perfectly with your food of choice.  Here’s a partial list of the flavors that match quinoa perfectly...

Quinoa’s Vegan Flavor Matches
Avocado
Balsamic Vinegar
Beets
Bragg's Liquid Aminos
Cashews
Garlic
Lemon
Orange
Oregano
Pine Nuts
Tomatoes, especially sun-dried
Scallions

So, for example, you could add a little balsamic vinegar, garlic, pine nuts and sun-dried tomatoes to your quinoa.  Fun, eh?   You can create a different quinoa dish each and every time you make this magical little grain!   A complete list of Quinoa’s “Vegan Flavor Matches” can be discovered by following the link below.   

Add quinoa to your diet today – it’s an easy-to-prepare, deliciously fun grain that you’ll love forevermore.  :O)

(Answer: Joint pain!)

Follow this link to learn how to cook with Quinoa, including how to Clean and Prep your quinoa, Cooking Techniques, a complete list of Quinoa’s “Vegan Flavor Matches”, Helpful Hints, and Nutritional Information!

Happy cooking!


About the author:

Sassy is a Vegan Chef and Nutritional Consultant. 

Her website VeganCoach.com was created to marry these two loves, along with over a decade of vegan experience, by teaching her fellow vegans the secret to balanced vegan nutrition and easy vegan cooking without recipes. 

Pop on in for a visit. 

Copyright © 2007 by Patty “Sassy” Knutson
All rights reserved.
No part of this article may be used or reproduced in any manner whatsoever without written permission, except in the case of brief quotations embodied in critical articles or reviews. Thank you.