is Not a Cereal Grain
to Remove the Saponin
is an annual herb that has been cultivated for thousands of years in the
west Andes Mountains of South America. It was a staple food of the
ancient Inca Indians and their Empire. Quinoa was such an important food
of the ancient Incas that they considered it the "Mother
is Not a Cereal Grain
is a plant that is very hardy and drought resistant. It bears clusters
of seed on top of the plant that can range in colour from white to
orange, red, purple and black, depending on the variety. The ancestral
seed colour of quinoa is black; the other colours have been
obtained from mutations and breeding. The quinoa seed, about the
size of millet, resembles the grain of some cereal grasses, but it is
not a grass.
to Remove the Saponin
seeds are coated with a saponin which has a bitter taste. This
bitterness is removed by washing in water or by a dry polishing process.
Before consumption of quinoa the seeds should be rinsed to remove
any of the saponin dust that may remain on the seeds. [Suggestion: Mix two
tablespoons of yogurt or buttermilk in enough purified water to
cover quinoa by one inch. Soak the quinoa for at least 12 hours and
then drain and rinse before cooking.] The seed of quinoa is an
excellent food, rich in protein and high in fibre. The protein is well
balanced and is particularly rich in the amino acid lysine, which is
difficult to obtain from other vegetable sources. It is also high in
calcium, phosphorous, vitamins B and E.
is a very versatile plant that can be cooked many ways and tastes
excellent. The green leaves can be used in salads or cooked like
spinach. The grain can be sprouted, like alfalfa; used as a hot cereal;
used in soups, casseroles and soufflés; used in the place of almost any
other grain, including rice; ground into flour; and toasted. An
imaginative chef can find many more uses and ways to prepare quinoa than
those given above. Dishes ranging from appetizers through desserts can
be prepared from quinoa.
have used quinoa to stuff peppers and Rodney (Dr. Van Dueck)
recently used it to make veggie patties. (I'd give you the
recipe but he made it up and he never writes down the
measurements.) 1/3 cup cooked quinoa contains 13 gm. of
carbohydrate and 3 gm. protein. Brown rice contains 1/2 the amount of
protein and 15 gm. of carbohydrate. The best part about quinoa is
that it has not been hybridized. It is relatively the same as when
the Incas were eating it.
thoroughly, either by using a strainer or by running fresh water over
the quinoa in a pot. Drain excess water. Place quinoa and
water in a 1½ quart sauce pan and bring to a boil. Reduce to a simmer,
cover and cook until all of the water is absorbed (about 15 minutes).
You will know that the quinoa is done when all the grains have
turned from white to transparent, and the spiral-like germ has
separated. Makes 3 cups. This is delicious with a little butter and a
sprinkling of parmesan cheese. 1/3 cup serving = 13 gm. of carbohydrate
and 3 gm. of protein.
about 12 servings at 14 gm. of carbohydrate each
Fry the chopped onion in butter
until golden brown. Turn the heat to low. Rinse quinoa and
drain well. Add quinoa to onions and mix well. Add the
sugar, salt and warm milk. Stir slowly until the quinoa starts to
thicken. Remove from heat. Add the well-beaten eggs, baking soda and
cinnamon. Mix well and place in a casserole dish. Bake in a 325 F
oven for 1 hour.
* Here's a
little trick. Instead of buying milk, buy whipping cream. In most
recipes that call for milk simply use water with a little whipping cream
added: approximately 1/4 cup whipping cream to 3/4 cup water. Here are
the advantages: whipping cream is mostly fat which means you are getting
less of the casein and lactose that commonly cause allergic reactions.
One cup (8 oz.) whole milk contains 11.4 gm. of carbohydrate. One cup of
whipping cream contains 6.6 gm. of carbohydrate. In the mixture we have
suggested, the carbohydrates are decreased to 1.65 gm. per cup of
liquid. Quite a big saving! With this method you can cut the grams of
carbohydrates in the recipe to 11 per serving.
almost like risotto. Used as a side dish a 1/2 cup serving has about 25
gm. of carbohydrates.
servings as a side dish.
6 cups warm water mixed with 2 tbsp yogurt or buttermilk
1 bunch green onions, chopped
extra virgin olive oil
annatto seeds (if you can't find see below)
beef, chicken or vegetable stock
sea salt or to taste
potatoes, washed and cut into 1/2 inch cubes
sprigs of cilantro tied together with string
1/2 cup crème
fraiche (recipe to follow)
in warm water mixture at least 12 hours. Rinse and drain well. Sauté
annatto seeds in oil for several minutes or until oil turns yellow. Sauté
the onions in the same oil until softened and add garlic at the
last minute. Add quinoa and stock and bring to a boil. Skim, reduce
heat, cover and simmer for one hour or more on low heat.
parboil potatoes until partially cooked. They should not be quite fork
tender. Twenty minutes before the casserole is finished cooking add
the potatoes, cilantro and salt to the casserole. Cover and continue to
cook. When ready to serve, remove cilantro and stir in cream cheese and
you can't find annatto seeds, which are usually available in Latin
Markets, leave out that step and go straight to the onions. Annatto seeds
are mainly to get a yellow colour so you could add a little turmeric
when you add the potatoes. I got my annatto seeds at Seacoast
Organic Produce in Steveston (No. 1 Rd. and Moncton).
Instead of potatoes use 2 cups diced butternut squash or your favourite
winter squash. Remember to parboil like the potatoes.
(European Style Sour Cream)
(1/2 litre) good quality whipping cream (I used Avalon)
good quality buttermilk
cream in glass container. Mix in buttermilk. Cover tightly and place in
a warm spot for about 24 hours. Chill well.
you jumped here from the Organics newsletter, click
here to return.)
book I found available on the web, but haven't reviewed yet. Let me know
if you have it and your opinion.
Quinoa the Supergrain: Ancient Food for Today
- by Rebecca Wood
Examines many of the properties of Quinoa.
Over 120 Quinoa recipes.
time, bagel alternatives and another healthy grain
choice...Wild Rice. Gee...some wild rice would go great with some game meat!
My creative juices are starting to flow...time to go to the kitchen!
Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats
- by Sally Fallon
The Complete Book of Food Counts (Ctn Food Counts)
- by Corinne T. Netzer
The Schwarzbein Principle: The Truth About Losing Weight, Being Healthy, and Feeling Younger
and The Schwarzbein Principle Cookbook
- by Diana Schwarzbein, M.D.
Living Low-Carb: The Complete Guide to Long-Term Low Carb Dieting
and The Low-Carb Cookbook: The Complete Guide to the Healthy Low-Carbohydrate Lifestyle with over 250 Delicious Recipes
- by Fran McCullough