Quinoa (KEEN-wah) was a traditional food of the Incas. They considered it so sacred, they called it the mother grain. The Incas discovered that a mixture of quinoa and fat, which they squeezed into balls, could sustain their army for weeks in the high altitudes of their homeland.
When the Spanish arrived in the 1500s, they ordered the destruction of the crop.
To preserve their quinoa, the Incas began to grow it high in the mountains where the plant adapted to poor soil, drought and cold temperatures.
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Unlike most other vegetables or plants, quinoa contains essential amino acids necessary to support human growth and development, making it a complete protein.
According to the United Nations Food and Agriculture Organization, the nutritional quality of quinoa compares to that of dried whole milk. It contains the amino acid, histidine, which is essential for infants and young children.
Today, we are seeking foods that are gluten-free, hypoallergenic, low in saturated fats and free of cholesterol and trans fat.
Quinoa contains riboflavin, calcium, vitamin E, iron, potassium, phosphorus, magnesium, folic acid and beta-carotene. One cup (250 mL) of regular uncooked white quinoa contains 626 calories, 24 grams of protein and 12 g of fibre. When cooked, quinoa will more than triple in volume.
NASA has considered it for future long duration manned spaceflights.
Patricia Green and Carolyn Hemming have a passion for quinoa. Green, a health conscious mother of two, has integrated quinoa into her meals for years.
Her sister, Carolyn, a marathon competitor who works in corporate Toronto, adds quinoa into her diet for the protein and energy.
They have shared their passion and experiences in the cookbook,Quinoa 365, The Everyday Superfood.
From omelets, soups, salads, cookies and muffins to baby foods, the pair provide a road map for including quinoa into everyday eating. For additional guidance, they have included symbols that indicate if the recipe is gluten-free, kid-approved, vegetarian, or all three.
How to use quinoa
Quinoa is the seed of a broad leaf plant related to spinach and beets. The whole seed cooks like rice but in less time and triples in volume. It is also available as flour and flakes.
The tiny quinoa seeds have a natural protective seed coat of saponin, which has a slightly bitter flavour.
This can easily be removed by rinsing and rubbing the quinoa under running water in a strainer or by soaking the quinoa in a bowl for two to three hours and then rinsing.
Quinoa cooks and fluffs up like rice, using one part quinoa and two parts liquid, water or broth. Combine and bring to a boil, cover and simmer for 10 minutes.
Turn the heat off and allow to sit four to seven minutes. Allow it to sit about four minutes for an al dente texture, and five to seven minutes for a lighter fluffier texture.
Quinoa also cooks well in a rice cooker.
Breakfast fruit and oatmeal bars
These bars are wholesome breakfast options to grab when you don’t have time for a sit-down breakfast. They can also be tucked into the lunch bag.
1/3 c. slivered almonds 75 mL
1/2 c. butter, softened 125 mL
1/2 c. brown sugar, packed 125 mL
2 tbsp. fresh orange juice 30 mL
1 tbsp. orange zest, grated 15 mL
1 tsp. pure vanilla extract 1 5 mL
2 large eggs
3/4 c. unsweetened applesauce 175 mL
1/2 c. quinoa flour 125 mL
1/2 c. whole wheat flour 125 mL
1 tsp. baking powder 5 mL
1 tsp. baking soda 5 mL
1/4 tsp. salt 1 mL
2 1/2 c. large flake rolled oats 625 mL
1 c. flaked unsweetened coconut 250 mL
1/3 c. dried apricots, diced 75 mL
1/2 c. dried cranberries 125 mL
Preheat oven to 350 F (180 C). Spread the almonds evenly on a baking sheet and toast on the centre oven rack for about 10 to 15 minutes, until fragrant and lightly toasted.
In a large bowl, cream the butter and sugar. Add the orange juice, orange zest, vanilla and eggs. Blend well, then stir in the applesauce.
In a separate, medium bowl, combine the quinoa and whole wheat flours, baking powder, baking soda and salt. Add this mixture to the applesauce mixture and mix well. Stir in the almonds, oats, coconut, apricots and cranberries. Ensure the mixture is well blended, using a large wooden spoon or your hands. Chill the mixture in the freezer for 30 minutes or longer until easy to handle.
With lightly greased hands, form the dough into 1 x 2 inch (2.5 x 5 cm) bars. Place on a large baking sheet. If you have an ice cream scoop handy, use it to scoop rounds of dough onto the baking sheet, pressing each one down with a fork to flatten it slightly.
Bake on the centre oven rack for 12 to 14 minutes, until the edges are slightly golden brown. Cool on the sheet for five minutes before moving to a rack to cool completely.
Store for up to two weeks in a sealed container in the refrigerator or freeze for up to one month.
Source: Quinoa 365, The Everyday Superfood, Patricia Green &Carolyn Hemming.
Apple toffee cake
1/2 c. butter softened 125 mL
2/3 c. brown sugar, packed 150 mL
2 large eggs
1 1/2 tsp. pure vanilla extract 7 mL
1 c. plain yogurt or sour cream 250 mL
1 c. quinoa flour 250 mL
1 c. whole wheat flour 250 mL
1 tsp. baking powder 5 mL
1 tsp. baking soda 5 mL
1/4 tsp. salt 1 mL
2 c. apples, peeled and diced 500 mL
1 bag toffee bits 200 g
Topping:
1/3 c. brown sugar, packed 75 mL
3/4 tsp. ground cinnamon 4 mL
Preheat oven to 350 F (180 C). Lightly grease a 9 x 13 inch (22 x 33 cm) or two eight inch (20 cm) round cake pans.
In a large bowl, beat the butter and add brown sugar, eggs and vanilla. Stir in the yogurt or sour cream and set aside.
Combine the quinoa and whole wheat flours, baking powder, baking soda and salt in a medium bowl and mix well. Fold the flour mixture into the butter mixture.
Fold the apples and toffee bits gently into the batter. Spread the batter evenly into the cake pan.
For the topping, combine remaining brown sugar and cinnamon in a small bowl. Sprinkle over the the batter.
Bake on the centre oven rack for 30 or 35 minutes, or until a toothpick inserted in the centre comes out clean. Cool in the pan before cutting.
Store in a resealable container in the refrigerator for up to two days or freeze.
BettyAnn Deobald is a home economist from Rosetown, Sask., and a member of Team Resources. Contact: team@producer.com.
