Quinoa Dish
March 18th, 2009
A staple food of the Incas, Quinoa is a seed which is still grown in Bolivia and Peru. It is extremely rich in complete protein (12-18%) , and is is excellent for vegetarians and vegans. The small round seeds look similar to millet but are pale brown in colour. When quinoa is cooked, it absorbs twice its volume in liquid. The seeds then sweeten and become translucent. The cooked taste is mild, and the texture firm and slightly chewy.
Quinoa was of great nutritional importance in pre-Columbian Andean civilizations, being secondary only to the potato and later, maize. In contemporary times, Quinoa has become highly regarded for its nutritional value . Unlike wheat or rice ( which are low in lysine), quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete protein source. It is a good source of dietary fibre and phosphorus and is high in magnesium and iron. Quinoa is gluten-free and considered easy to digest. Because of these characteristics, quinoa is being considered a possible crop in NASA’s Controlled Ecological Life Support Sytem for long-duration manned spaceflights.
Quinoa is good for you if you suffer from migraines. Quinoa is a good source of magnesium, which helps relax blood vessels, preventing the constriction and rebound dilation characteristic of migraines. Increased intake of magnesium has been shown to be related to a reduced frequency of headache episodes reported by migraine sufferers. Quinoa is also a good source of Vitamin B2, which is necessary for proper energy production within cells. Vitamin B2 – Riboflavin has been shown to help reduce the frequency of attacks in migraine sufferers, most likely by improving the energy metabolism within their brain and muscle cells.
Quinoa is also a good source of magnesium, the mineral that relaxes blood vessels. Since low dietary levels of magnesium are associated with increased rates of hypertension, ischemic heart disease and heart arrhythmias, this ancient grain can offer yet another way to provide cardiovascular health for those concerned about atherosclerosis.
Herewith follows a simple, easy recipe for a Leek and Bacon Quinoa Bake. It is gluten-free, but also dairy-free, egg-free and yeast-free :
2 medium leeks, sliced into discs
1 clove garlic
1 small box of lardons
400 gr quinoa
black pepper
4 sage leaves
fresh thyme
olive oil
chicken or vegetable stock
Brown the lardons in a little olive oil; then add the leek, herbs and garlic. Add more oil, if required. Fry gently for 10-15 minutes.
Pour in the quinoa and cover with the stock. Keep adding stock until the quinoa is cooked (white rings appear around the seeds – should be around 10 minutes), then cover and let stand for 5 minutes. Make sure you leave enough stock in to ensure it is moist and loose after standing.
Finish off with some ground pepper and serve warm.
Note: refrigerate any left-overs for a delicious packed-lunch the next day! (That’s if there’s any left!)