The next big seed

Bored of the usual cereals for breakfast? Quinoa seeds is the option for those who prefer to start their day with a dose of good health. Pronounced 'kinwah', this South American crop has been known for being a complete protein source among plant foods. It is high on phosphorus, fibre, magnesium and iron, gluten-free and it is now being considered by NASA for its long duration manned spaceflights.


Quinoa seeds

Nutritionist Anjali Peswani says, "Quinoa is beneficial for balancing blood sugar levels and acts as an antioxidant to rid the body of unwanted and non-necessary toxins. It has all amino acids essential for good health. It also provides magnesium to the body to help relax muscles and control blood pressure. As it helps relax muscles, quinoa is ideal for relieving migraine by relieving pressure on the blood vessels."

Peswani believes the Quinoa is a miracle seed thanks to its various curative and preventive properties.u00a0 "This seed helps reduce the chances of asthma attacks because it lowers the level of stress and this helps prevent blockage of the airways. Cooking quinoa is good for the prevention of artery clogging in the heart and the veins so the blood flows better. It also reduces cholesterol levels. Potassium and magnesium work together to lower blood pressure. The seed also includes copper and manganese that prevents diseases such as cancer as they are antioxidants."

While it may be great for the body, does it extend its magic to the palate? Anjali insists that the seed is not only good to cook, but is also ideal to replace staple diets including maize, barley and rice. "Quinoa is easy to digest, has a fluffy texture and a nutty taste. Adding it to your meals helps to develop a healthy body. Another benefit is that it suppresses your appetite and makes you feel full quicker, leading to weight loss without sacrificing the necessary nutrients. Several recipes for cooking quinoa are available, to help you eat this healthy super food," she says.

Quinoa in your food
Quinoa needs to be washed and rinsed many times before cooking or should be soaked in water for an hour before rinsing it again. Once soaked, it can be boiled and cooked like rice. "Quinoa can be incorporated as couscous or upma with loads of vegetables to further up the nutritive value," says Anjali. "You can also prepare exotic pulav or biryani as it can be easily used as a rice substitute. Quinoa salad is also very popular in Southern America. Sprouting Quinoa increases the nutritive value."
>>u00a0Available at Godrej Nature's Basket for Rs 450 (for 200 gm)
>>u00a0The Yoga House in Bandra does a Millet Quinoa burger with Hummus for Rs 220.

Quinoa with Herbs and Mixed Olives
Ingredients:
>> 2 tablespoons extra-virgin olive oil
>> small onion, finely chopped
>> 1 clove garlic, finely chopped
>> 1 1/2 cups quinoa, well rinsed
>> salt to taste
>> 1/2 cup pitted and thinly sliced black and green olives
>> 1/2 cup pine nuts, toasted
>> 1/3 cup fresh basil leaves, finely chopped
>> 1/3 cup cilantro leaves, finely chopped
>> 1/3 cup flat-leaf parsley leaves, finely chopped
>>Remember to rinse quinoa at least thrice to remove its bitter resin.
Directions:
>> In a large saucepan, heat the olive oil over medium heat. Add the onion and cook, stirring often, until softened for 3 minutes. Add the garlic and cook just until fragrant for 30 seconds. Add the quinoa and cook, stirring for 1 minute.
>> Stir in 2 1/4 cups water, season with salt and bring to a boil over high heat.
>> Lower the heat, cover and simmer until the water is absorbed, about 15 minutes.
>> Let stand for 5 minutes. Add the olives, pine nuts, basil, cilantro and parsley and toss with a fork to combine; season with salt.

Information courtesy: www.rachelraymag.com