Quinoa - the mother seed. Quinoa: the facts Quinoa - pronounced keen-wah From a species of...
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Transcript of Quinoa - the mother seed. Quinoa: the facts Quinoa - pronounced keen-wah From a species of...
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
ProtectionPrevents 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
ProteinIn every cell of human body
Repair and maintenance of muscles, hair, skin, eyes and organs
Energy
Hormones
Enzymes
Transport and storage
Antibodies
ProteinComplete 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 AcidsBuilding 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 AmountAlanine 0.34 gArginine 0.63 g
Aspartic Acid 0.65 gCystine 0.12 g
Glutamic Acid 1.07 gGlycine 0.40 g
Histidine 0.23 gIsoleucine 0.29 gLeucine 0.48 gLysine 0.44 g
Methionine 0.18 gPhenylalanine 0.34 g
Proline 0.44 gSerine 0.33 g
Threonine 0.24 gTryptophan 0.10 g
Tyrosine 0.15 gValine 0.34 g
Quinoa Nutrient
Values
Nutrients AmountTotal Fat 4 g Sodium 13 mg
Carbohydrate 39 g Dietary fibre 5 g
Protein 8 g Vitamin A 9.3 IUVitamin B1 (Thiamin) 0.2 mg
Vitamin B2 (Riboflavin) 0.2 mg
Vitamin B3 (Niacin) 0.8 mg
Vitamin B6 (Pyridoxine) 0.2 mg
Vitamin B9 (Folate) 77.7 mcg
Calcium 31.5 mgIron 2.8 mg
Magnesium 118 mgPhosphorous 281 mg
Potassium 318 mgZinc 2.0 mg
FibreFibre 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
MineralsIron – ‘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!