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Quinoa By Jennifer Schill, UW-Milwaukee Nutritional Sciences student The year 2013 was declared the year of quinoa by the United Nations. Quinoa has an excellent nutrient content and a possible role in worldwide food security as the crop can grow under many different environmental conditions. Quinoa, pronounced “keen-wah”, is considered a whole grain even though it is botanically not a true grain. Quinoa is actually related to spinach, Swiss chard and beets. Both the seeds and the leaves can be eaten, although usually only the seeds are consumed. Quinoa has been cultivated for around 5,000 years, originating with the Incas of Peru who considered it to be the “mother grain”. Why should I eat quinoa? Quinoa is highly nutritious and one of the few plant foods that is considered a complete protein, containing all nine essential amino acids. One serving (½ cup) of cooked quinoa contains 4 grams of protein. Quinoa is also a great source of minerals such as copper, magnesium, phosphorus and zinc; as well as B-vitamins including B6, folate, thiamin, and riboflavin. Copper helps our bodies absorb iron and regulate blood pressure. Magnesium helps our bodies absorb calcium and maintain a healthy immune system. According to the most recent 2015-2020 Dietary Guidelines for Americans, the recommended daily intake for grains is 6, 1-ounce equivalents, or 3 cups, for a 2,000-calorie diet. The guidelines recommend making at least half (1 ½ cups) of your grains whole grains. Quinoa is a perfect whole grain. One serving contains 2.5 grams of dietary fiber. Fiber has been shown to reduce cholesterol, lower blood sugar levels and increase fullness. This translates into the reduced risks of cardiovascular disease, high blood pressure, colon cancer and obesity. Quinoa also contains two phytonutrients, quercetin and kaempferol, that have been shown to have anti-inflammatory, anti-viral, anti-cancer and anti-depressant qualities. How do I use quinoa? Quinoa can be used in place of rice in any dish, and substituted in side dishes that traditionally use pasta or couscous. It can also be used as a breakfast grain in place of oats. You can even find it in dessert recipes. Quinoa is cooked like other grains. Combine 1-cup grain to 2 cups water, bring to a boil, and then simmer for 15-20 minutes. Basic Quinoa 1-cup quinoa (rinsed) 1 tsp. turmeric (optional) 2 cups vegetable broth 1-2 TBSP olive oil (or oil of preference) 1 small onion, diced 3 cloves garlic ½ cup finely diced bell pepper Combine quinoa, turmeric and broth. Bring to a boil. Reduce heat and simmer for 15 to 20 minutes. Fluff with a fork and set aside. In a large pan combine oil and shallot. Sauté until shallots are tender. Add garlic and bell pepper, sauté 2 to 3 minutes. Add quinoa and mix thoroughly. Cook an additional 2 to 3 minutes. Nutrition Facts: per serving (½ cup), Calories 111, Total Fat 6g, Total Carbohydrates 19.5g, Dietary Fiber 2.5g, Protein 4g, Sodium 54mg. (Sodium content based on using low sodium broth. Sodium can increase depending on the type of broth used. Sodium can be decreased by substituting water for broth). 1. http://www.well-beingsecrets.com/health-benefits-of-quinoa/ 2. https://www.supertracker.usda.gov/foodapedia.aspx 3. http://wholegrainscouncil.org/whole-grains-101/what-are-healthbenefits/whole-grains-important-source-essential-nutrients 4. https://health.gov/dietaryguidelines/2015/guidelines/