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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/