Quinoa - Inca gold

I have a new favourite food. Considering the grueling nature of the criteria for that title, it is no small acheivement to be my favourite food. We all have foods we favour based on taste, but if that were the sole assessment basis I would choose chocolate mousse or buffalo mozzarella, and I wouldn't be writing this blog. Flavour is one of the tickboxes, though perhaps it is overshadowed by ease of preparation and versatility, both of which I prize slightly more highly. Above all, however, not only must it be exceedingly nutritious, it must be a SUPERFOOD!

This particular food is not only considered a superfood by nutritionists, puritans and assorted hippy health junkies. This one is on the World Health Organisation's list of SUPERCROPS! That is, it's one of the foods they have reason to believe has the potential to alleviate world hunger. This is due not only to its nutritional value, but also to its flexibility regarding growth conditions. I'm less interested in it's unfussiness regarding rainfall and altitude (though I am happy for it), but fascinated by the nutritional value. Curious yet?

It's a grain called quinoa, which is pronounced keen-wa. It hails from South America, where the native people have cultivated it for eons. Its claim to fame (by fame I mean nutritional superstardom) begins with its full amino acid profile, which means it's a complete protein of itself, providing humans with all the amino acids we can't manufacture ourselves. A full amino acid profile has traditionally been the domain of animal products, so quinoa is a saving grace for all vegos. Next, there's the amount of these amino acids (which are the building blocks of protein). Per 100g of quinoa there is between 14g and 20g of protein. Thus, on average, an uncooked half cup serve of quinoa can equal around 1/3 of an adult's daily recommended protein requirement. That's huge!

As well as protein, this blessed grain provides lovely complex carbs, dietary fibre, both soluble and insoluble, essential fatty acids, almost half the recommended daily intake (RDI) of iron and magnesium , almost 80% of the RDI of folate (B9), and similarly significant amounts of the rest of the B group vitamins along with vitamin E, zinc, potassium and phosphorus! It's entirely gluten free, and predominantly available organic.

As I mentioned, to use quinoa in cooking is incredibly simple. It's cooked by absorption method using the same quantity of water to quinoa, (or often just slightly more water, I find) and for extra flavour stock can be used. I love to make a kind of pliau by frying spices and garlic in oil or butter, then adding veggies for a quick saute, followed by the water and the quinoa. Meat, especially chicken, is a perfectly acceptable addition, as are nuts like almond flakes or pine nuts, or legumes like lentils, peas or beans. I also like to stir through chopped fresh herbs at the end. This makes a great cold salad too. Another option is to throw a handful or two into soups. Here I use quinoa in the place of pasta in my minestrone. I also use it plain in the place of rice with a curry or stir fry. At breakfast it can be cooked with juice, milk or coconut milk and eaten with crushed nuts and stewed fruit as a porridge. Quinoa can also be bought flaked for a smoother porridge.
My favourite preparation method, however, is to sprout it. Sprouting amplifies the nutritional content by accellerating vitamin production for the germination and growth of the plant, and adds some cholorophyl to the mix. I like to sprout some grains overnight in a bowl of filtered water, then eat them with yoghurt in the morning.

And so I defy anyone to present me with a more complete, more user friendly, more versatile feelgood food than my beloved Quinoa. If you do I will love you and the food forever and ever! Now I just have to work out how to bake biscuits and cakes with quinoa flour. I feel a friand recipe coming on!

Quinoa Recipes

Quinoa stuffed tomatoes

this is a variation on a traditional Sicilian recipe for tomatoes stuffed with risotto. You can actually flavour the stuffing in any way you like - even turn it into a great mid-week main dish by adding pieces of chicken or beef.

8 large, ripe, round organic tomatoes
1 cup red quinoa
2/3 cloves garlic
1 eggplant
2 green capsicums
1 large bunch fresh basil
parmesan and mozzarella cheeses for grating on top
2 tsp sweet paprika
organic butter for sauteeing

Cook the quinoa a described above and set aside. Dice the eggplant and the capsicum and sautee with chopped garlic in some butter until vegies are beginning to soften. Add in paprika as they cook. Throw in the quinoa and combine. stir in chopped basil and a good couple of handsful of grated parmesan cheese.

Cut open the tomatoes near the end with the leaves and scoop out the guts (you can turn this part into a great sauce). Fill the tomato shells with the quinoa and vegie mix, grate some mozzarella over the top, then replace the leafy top of the tomato. Place the stuffed tomatoes into a baking dish and bake at moderate until the tomato skins begin to wrinkle, but don't over do it or they'll fall apart before you get them onto a plate. About 15 - 20 minutes should do it.