Wondrous quinoa

Wondrous quinoa 

The benefits of this super crop are many. It is rich in proteins, amino acids, dietary fibre, phosphorus, iron, vitamins and is gluten free.

Quinoa is a small seed that looks like a cross between sesame seeds and millets. Though it is called "mother grain" by the Incas of South America's Andean region where it is a staple, it is not a grain. It's rather a cousin to spinach, produces edible greens like amaranth greens, is hardy, and needs little water and high altitude to grow. The seeds are protected by a resin-like layer (saponin), which is bitter, toxic and probably prevents insect and bird predation. Commercially available quinoa is made edible as it is cleaned with alkali. Traditionally, saponins were removed by laboratory hand scrubbing. Because it has been grown for centuries, several varieties are available depending on the region it originates.

It is exceptionally rich in protein (16 to 18 per cent) and has a balanced set of essential amino acids, making it an unusually complete protein source among plant foods. That's unlike conventional grains such as wheat, rice and corn which are low in lysine (an amino acid) or legumes which are often low in amino acids, methionine and cystine. In addition, quinoa is a good source of dietary fibre, phosphorus, calcium, iron, vitamin E and several B vitamins. It is gluten-free and easy to digest. 

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Being a good source of magnesium, which helps relax blood vessels and prevents constriction and rebound dilation, it's useful in migraines.It also protects the heart, is useful in controlling cravings and works as a comfort food.

A good source of complex carbohydrates, it has moderate glycemic index comparable to oats. It has a combination of soluble and insoluble fibres, which makes it suitable for heart patients, weight watchers, diabetics and hypertensives. In addition, its richness in quercetin (a powerful phyto-chemical antioxidant), also present in wine and onions, makes it particularly useful for hypertensives.

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Quinoa may also be germinated to boost its nutritional value. Germination activates its natural enzymes, improves its vitamin status and softens the grain. Interestingly, quinoa has a short germination period of two to four hours, as opposed to other grains which require at least 12 to 14 hours overnight.

Quinoa has been recognised by the UN as a super crop. So far, its availability is limited and is thus a bit expensive. To derive the benefits of quinoa, cook it as a cereal, use it as an alternative to rice or poha, add it to salads, casseroles, desserts or even thicken your soups and stews with it. Quinoa flour can be added to breads and flour mixes as well. It makes an excellent food for individuals with gluten sensitivity, irritable bowl syndrome and wheat intolerance.

Source: Ishi Khosla, Indian Express