Transcript Quinoa
Quinoa - the ‘mother seed’ Quinoa: the facts Quinoa - pronounced ‘keen-wah’ From a species of Chenopodium or goosefoot plants Dates back over 5,000 years in the Andes Known by the Incas as ‘the mother of all grains’ or the ‘mother seed’. Extremely hardy Saponin: Natural Protection Prevents insect and bird predation. Extremely bitter. Must be removed. Controversial proposal for development of a saponin-free strain of quinoa! How to wash Quinoa… 1. Place quinoa in a fine colander or strainer 2. Run cold water over quinoa until soap scum has washed away 3. Rub the seeds while washing 4. Test the flavour – still acidic – run more cold water! 5. Wash and stir 3 or 4 times in water, or wash until water is clear. 6. Never soak Quinoa before washing! How Quinoa can be used… Quinoa is gluten free and very versatile! Side dish Healthy salads Puffed/rolled into flakes - cereals, porridge, desserts, salads Ground into flour Popped just like popcorn! Quinoa pudding and desserts How to cook Quinoa… Similar to rice… absorption method… 2 cups of water with every cup of Quinoa Bring to boil, reduce to simmer Let stand covered for 5 minutes Enjoy! Quinoa colour varieties Over 120 known colour varieties! Apart from the colour, all varieties are very similar and can be used in the same recipes Nutritional differences are miniscule Quinoa - A Nutritional “Powerhouse” • Protein - 1 cup of cooked quinoa = • • • • • approx. 8g of protein Fibre Calcium Magnesium Iron Gluten Free Protein In every cell of human body Repair and maintenance of muscles, hair, skin, eyes and organs Energy Hormones Enzymes Transport and storage Antibodies Protein Complete protein - contains sufficient amounts of all essential amino acids Incomplete protein – missing essential amino acids or contains inadequate amounts Complementary proteins – 2 or more incomplete protein sources combined Your Protein Needs Depends on weight, age and health. Approximately 0.75 g/kg for adult women Approximately 0.84 g/kg for adult men Increases during periods of rapid growth Amino Acids Building blocks of protein 20 different amino acids 9 Essential amino acids – body cannot produce so they must be provided through the diet 11 Non-essential amino acids - can be synthesised by the body Individual Amino Acids in Quinoa Amino Acid Alanine Arginine Aspartic Acid Cystine Glutamic Acid Glycine Histidine Isoleucine Leucine Lysine Methionine Phenylalanine Proline Serine Threonine Tryptophan Tyrosine Valine Amount 0.34 g 0.63 g 0.65 g 0.12 g 1.07 g 0.40 g 0.23 g 0.29 g 0.48 g 0.44 g 0.18 g 0.34 g 0.44 g 0.33 g 0.24 g 0.10 g 0.15 g 0.34 g Quinoa Nutrient Values Nutrients Amount Total Fat Sodium Carbohydrate Dietary fibre Protein Vitamin A Vitamin B1 (Thiamin) Vitamin B2 (Riboflavin) Vitamin B3 (Niacin) Vitamin B6 (Pyridoxine) 4g 13 mg 39 g 5g 8g 9.3 IU 0.2 mg Vitamin B9 (Folate) 77.7 mcg Calcium Iron Magnesium Phosphorous Potassium Zinc 31.5 mg 2.8 mg 118 mg 281 mg 318 mg 2.0 mg 0.2 mg 0.8 mg 0.2 mg Fibre Fibre helps to maintain a healthy digestive system 1 cup of cooked quinoa provides 5 grams Both soluble and insoluble fibre Soluble fibre - attracts water and helps to slow digestion Helps lower LDL cholesterol Insoluble fibre - adds bulk, prevents constipation Minerals Iron – ‘non heme’ iron Helps keep our red blood cells healthy. Carries oxygen between cells and to our muscles 1 cup provides 15% of the suggested daily consumption of iron Magnesium Maintains normal muscle & nerve function 1 cup can provide around 30% of your daily requirement of magnesium Final Fun Facts… Quinoa balls eaten by Inca warriors during battle NASA proposed ideal food Chicha – traditional beer made from fermented quinoa Quinoa plaster traditionally thought to heal bones Saponin-filled wash water as shampoo!