Quinoa, is pronounced 'keen-wa'. It is a wheat-free alternative to starchy grains. There are three types: black, red and creamy white known as pearl. When it is cooked it opens up to release little white curls (like a tail) as they soften. Originally grown in South America (Peru, Chile and Bolivia) for thousands of years, quinoa formed the staple diet of the Incas and their descendants. Recently it has built up a reputation in the UK and the US as a superior alternative to rice and couscous. although it is often substituted in these dishes, quinoa is actually in the same family as beets, chard and spinach. In 2013 the UN named the grain 'International Quinoa Year' because of it's high nutrient content. It has twice the protein content of barley or rice, and quinoa is also a very good source of magnesium, calcium, iron and manganese. There are also sufficient amounts of several B vitamins, vitamin E and dietary fibre. When cooked the quinoa becomes creamy and fluffy, while still having a slight crunch. It has a delicate nutty flavour. It can be used as a cereal for breakfast, for lunch with salad or dinner with cooked vegetables. It is rare to be allergic to quinoa as it is not a really a grain, making it a great wheat-free alternative. Like buckwheat, quinoa has an good amino acid profile, as it contains all essential amino acids which makes it a complete protein. Quinoa is high in anti-inflammatory phytonutrients, which make it potentially beneficial for human health in the prevention and treatment of disease. Quinoa contains small amounts of omega-3 fatty acids which is good for the heart as well as having an all round benefit for health. It is high in dietary fibre which helps to release energy slowly into the body, which makes it a good low GI choice. Nutritional content: 100g of quinoa contains about 14grams of protein, 6grams of fat (mainly poly and mono-unsaturated), 64grams of carbohydrate and 7grams of fibre.
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