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.

SOURCE - http://www.quinoa-nutritionfacts.com/

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

Spice up your health with TUMERIC!

I got a whole new meaning of "spice" after recently reading current reports on CANCER prevention and the spice Tumeric.

Its long-term knowledge that tumeric works both as an immune booster and potent anti-inflammatory. Given the runaway cancer statistics in the U.S. these days, perhaps tumeric's greatest value lies in its anti-cancer potential.

The prevalence colon, breast, prostate and lung cancers in India (where turmeric is widely used) is 10 times lower than in the U.S. . The fact that men in India are rarely diagnosed with prostate cancer is attributed, in part, to the curcumin in turmeric.

“Various scientific studies have shown curcumin (that the yellow compound in turmeric), contains potent antioxidant and anti-inflammatory properties. These can inhibit tumor cell growth and suppress enzymes that activate carcinogens.” http://www2.mdanderson.org/cancerwise/2011/01/turmeric-adds-spice-to-your-health.html

Suggestions for cooking with turmeric :

Curry mixes, Chutney, It also goes well with vegetables, rice, and salad dressing.

For more ideas visit http://homecooking.about.com/od/foodfactsheets/a/turmericstorage.htm

 

Mark your calendar for 2^nd Saturday Wellness – May 14^th, 2011

 http://floweringfitness.eventbrite.com