About Quinoa

April 21, 2012

The following data is taken from “Quinoa 354 – The Everyday Superfood” by Patricia Green & Carolyn Hemming



Types of Quinoa

– there are three types of quinoa: seeds (often referred to as “grains”), flour, and flakes

– quinoa seeds are available in red, black, and white/golden colour

– quinoa flour is a creamy ivory colour and most often has the same fine texture as regular all-purpose flour

– quinoa flour can be used in almost all regular baking, but the slightly nutty flavour may alter the final taste of your dish

– you can use a portion of quinoa flour combined with portions of all-purpose white, whole wheat, potato, tapioca or rice flours

– store quinoa flour in the refrigerator or freezer for maximum freshness

– quinoa flakes have the same texture as rolled oats and are prepared similarly, however they are more difficult to find in the market

Preparing Quinoa

– combine 1/2 cup quinoa and 1 cup water and bring to a boil (so, a 1:2 water to quinoa ratio)

– cover, reduce to a simmer and cook for 10 minutes

– turn heat off, keeping the aucepan covered and on the burner to allow residual heat in the pot to continue cooking the quinoa for another 5 minutes

Nutrition Facts

1 cup (250 mL) cooked quinoa

calories = 222

total fat = 3.5 g

saturated fat = 0 g

trans fat = 0 g

cholesterol = 0 mg

sodium = 13 mg

total carbohydrate = 40 g

dietary fiber = 5 g

protein = 8 g

Other Interesting Facts

– mostly grown in South America

– sold in most grocery stores, health food stores, and bulk food warehouses

– pastas that use quinoa as an ingredient, often combined with rice, kamu or potato flours, can also be found on the market

– high in vitamins and minerals such as riboflavin, calcium, vitamin E, iron, potassium, phosphorus, magnesium, folic acid and beta carotene

– for information on how quinoa measures up to other seeds and grains, visit www.quinoa365.com

– identified as one of the world’s healthiest foods, quinoa has a complete combination of all life-supporting nutrients

– technically, it is not a grain nor related to grains, but is similar to whole grains

– espcially important for vegetarians or vegans, quinoa is a nutrionally superior source of non-animal protein

– quinoa is ideal for low-carbohydrate diets

– because quinoa is a complex carbohydrate, it leaves you feeling fuller longer and can help to regulate blood sugar levels

– because quinoa does not belong to the same plant family as wheat, it does not contain gluten

– quinoa is rich in magnesium, which helps to reduce high blood pressure because it allows the blood vessels to relax

– quinoa’s high manganese and copper content gives it antioxidant power to promote the elimination of toxins and free radicals that may cause disease


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