Quinoa (And my favourite Quinoa recipe)

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First is how to pronounce the word? Well, according to Merriam-Webster, the primary pronunciation is with two syllables with the accent on the first (Keen-wah).

Quinoa is a grain-like crop grown primarily for its edible seeds. It is high in protein (up to 15%)

Health Benefits

A recently rediscovered ancient "grain" native to South America, Quinoa was once called "the gold of the Incas," who recognized its value in increasing the stamina of their warriors. Not only is Quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Because Quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

Tips for Preparing Quinoa:

Rinse under cold water in a fine-meshed strainer, gently rubbing the seeds together with your hands. To ensure that the saponins have been completely removed, taste a few seeds. If they still have a bitter taste, continue the rinsing process.

To cook the Quinoa, add one part of the grain to two parts liquid in a saucepan. Bring to the boil, reduce the heat to simmer and cover for about 15 minutes. When cooking is complete, you will notice that the grains have become translucent, and the white germ has partially detached itself, appearing like a white-spiralled tail. Since Quinoa is gluten free, it is one of the least allergenic "grains," but its flour needs to be combined with wheat to make leavened baked goods like bread.

Nutritional Profile

Quinoa is a very good source of manganese. It is also a good source of magnesium, iron, copper and phosphorus. Contains 15% complete protein (all essential amino acids), calcium, folate, B Vitamins and a wide variety of other nutrients.

My favourite Quinoa recipe: Leon Superfood Salad

I have never been to the UK, but my sister lives there and recommended this recipe from Leon Restaurant. Something magic happens when these ingredients get together - this salad really does what it says and keeps you up-and-at-it all through the day. More importantly, of course, it's delicious.

Serves two

200g broccoli, cut into bite-sized florets

120g peas, fresh or frozen

100g cucumber, cut into slim batons

100g good-quality feta cheese, crumbled

20g alfalfa

20g toasted seeds (we use sesame, sunflower, flax and pumpkin)

50g avocado, cut into pieces

30g Quinoa, Fair-trade if possible

Small handful flat-leaf parsley, rough chopped

Small handful mint, rough chopped

2 dessert spoons lemon juice

4 dessert spoons extra virgin olive oil

Put the Quinoa in a small pan. Cover with cold water plus about an inch then let it gently simmer until the water's gone - about 15 minutes. Spread it on a tray to cool to room temperature.

Put an inch of hot water into a saucepan with a pinch of salt and cover it. Once boiling, drop in the broccoli and peas and put the lid back on. Drain after three minutes and run the veg under cold water to take all the heat out and keep them good and green.

Now build your salad in layers, starting with the first ingredient on the list and ending up with the dressing (but only dress it just before you eat it).

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