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Saturday, January 14, 2012

Cooking with Quinoa

Can you say  keen-wah"?  

Although quinoa has only been known in the U.S. as a super food in the last few years, the Incas have known the nutritional assets of this South American grown seed for many millennia. Known to the Incas as “chisaya mana” or the mother of all grains, this rice like food is not only wheat free but also gluten free. SOURCE - http://www.mnn.com/food/healthy-eating/stories/quinoa-nutrition-facts
Quinoa is the umbrella term that encompasses the different quinoa varieties. There are about 120 species of the Chenopodium plant, which produces the quinoa seeds. Quinoa come in a variety of sizes, shape and color, including pink, light brown, yellow, black, red, gray or take on shades in between. SOURCE - http://www.quinoa-nutritionfacts.com/Types-of-Quinoa.html

 
Quinoa Nutrition Nuggets:
The following quinoa nutrition facts reveals why a single serving (one cup) of this whole food is a celebrated super food:
It is low in calories (220 calories per cup)
  • It is gluten free
  • Contains no saturated fat
  • Has a glycemic load of only 18 out of 250
  • Contains 5 grams of fiber
  • Contains 8 grams of protein
  • It is loaded with minerals:
ü  Rich source of magnesium (1 serving of quinoa can meet 48% of the daily value that we need).
ü  20 percent of daily value of folate
ü  30 percent of magnesium daily value
ü  28 percent daily value of phosphorous
ü  15 percent daily value iron
ü  18 percent daily value of copper
ü  Almost 60 percent daily value of manganese
  • It is rich in tryptophan
  • It contains all nine essential amino acids including lysine.
Cooking with quinoa
Cooked quinoa is fluffy with a slightly nutty and al dente texture. It is prepared the way most grains are cooked; simmered in water or cooked in a rice cooker. To cook quinoa, use a high heat setting to bring to boil then cover and simmer for about 12-15 minutes. When you see the ring-shaped sprouts popping out, you’ll know the quinoa is almost ready. Stir the quinoa so all the water gets absorbed.
Quinoa can add texture and flavor to salads, breakfast cereals, pilafs, casseroles, soups and they can also be used in baking desserts.


Quinoa Vegetable Stir Fry
 2 cup prepared quinoa
1 tbsp. vegan margarine (Earth Balance)
2 tbsp. Bragg liquid aminos
½ cup shredded cabbage
1 small Zucchini, julienned
1 small Yellow squash, julienned
½ medium sweet potato, shredded
1 orange bell pepper, julienned
Herbamare
Allspice
Spike
DIRECTIONS:
In large saucepan heat margarine and Bragg
Add cabbage and stir for 2 -3 minutes
Add remaining vegetables and stir fry until tender
Add seasoning to taste
Serve over prepared quinoa
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Visit https://www.facebook.com/pages/Be-Fit-Inc/138592976177146 for more recipes and nutrition nuggets.

Mark your calendar for the release of "Beyond Candied Yams and Sweet Potato Pie"  April 2012!

Send your questions or speaker request to drvelonda@gmail.com

Yours in health

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