Discover Sixty-Five: September 2023

Quinoa
Referred to as the “mother of all
grains”, quinoa (pronounced ‘KEENwah’)
was an important crop for the
Inca Empire. It’s quite new to the
western world but has been eaten
for thousands of years in South
America.
Quinoa wears two hats. Although
prepared and eaten as a grain, quinoa
is actually a flowering plant
grown primarily for its edible seeds.
The quinoa seed is a complete protein,
meaning it contains all 9 essential
amino acids necessary for good
health. Yes, quinoa counts as both a
whole grain and a plant-based protein.
Did I forget to mention that quinoa
can be found in sprouted form?
That’s important because when a
grain or seed is sprouted, the vitamins
and minerals become better
absorbed by the body. They are also
easier to digest and break down for
those with diabetes.
More good news about quinoa—it
is naturally gluten-free and
can therefore be enjoyed safely by
those with celiac disease or gluten
intolerance. Celiac disease is an autoimmune
disease where the ingestion
of gluten leads to damage in
the small intestine. Gluten is a protein
found in wheat, rye, and barley
that acts as a glue to hold food together.
It’s responsible for the soft,
chewy texture of bread.
The many forms of quinoa:
Quinoa comes in four forms: white,
red, black, and tricolor.
White quinoa has a light and fluffy
texture with a mild flavor. It offers
the most versatility and can be used
as a rice replacement, hot cereal,
base for salads, and even stirred into
baked goods!
Red and black quinoa are very similar,
both have a crunchy texture and
nuttier flavor compared to white
quinoa. Although they don’t work
well in sweet applications, red and
black quinoa are wonderful in grain
bowls, salads, and as a stand-in for
rice.
You will also find quinoa in tricolor
form—a lovely combination of
white, red, and black quinoa.
Food Facts
Health benefits of quinoa
Quinoa contains plant antioxidants
called flavonoids, which may have
anti-inflammatory, anti-viral, anti-cancer
and anti-depressant effects.
Sprouted quinoa has even
higher levels of antioxidants, so you’ll
want to choose it when possible.
How to Cook Quinoa
Use 1 3/4 cups water for every cup
of quinoa. Any more water, and the
quinoa gets mushy. Any less, and it’s
too dry.
Once you’ve measured both, follow
these easy steps:
Combine the quinoa and water in
a medium pot. Bring to a boil, cover,
and reduce the heat. Simmer for
15 minutes. Remove the pot from
the heat and let it sit, covered, for 10
minutes more. Then, remove the lid
and fluff with a fork!
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Call Kaslo,1-800-663-4619 Discover Sixty-Five September 2023
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