Figure Athlete - Quinoa: The Super Grain

Quinoa: The Super Grain
by Sheila Viers

Quinoa is one of nature's best kept secrets.

Well, at least here in North America it is. Most other parts of the world are in on the "secret" already. You'd probably just heard it mentioned once or twice, so this comes as a shocker; but if you were to incorporate just one grain into your nutrition plan, it should be this punch-packing seed!

Quinoa (pronounced KEEN-wah or kee-NOO-ah) originates from Peru and Bolivia, in the Andes highlands. Native inhabitants have cultivated it as a staple food since at least 3000 B.C.

Once called the "gold of the Incas," quinoa was relied on heavily for its great nutritional value. It was knows as "the mother grain" due to its life-giving properties, and was held as sacred, being offered to the Gods during the fertility ceremonies by the King each year.

The Incan armies survived on what was known as "war balls" — a mixture of quinoa and fat — as their main source of sustenance. It was believed that quinoa gave the warriors their strength and stamina, enabling them to conquer the tribes and form the Incan empire.

The grain itself is small and globular, and is the seed of the Chenopodium (or Goosefoot) plant. Quinoa's actually considered a leafy grain, not a grass grain like wheat, barley, rice, maize, and oats. It's a member of the same family as beets, spinach, and Swiss chard.

The quinoa plant looks similar to a spinach plant, with tall stalks that support large seed heads. Its leaves can also be eaten, similar to amaranths, but are not often commercially available.

In its natural state, quinoa has a bitter-tasting coating, called saponins, which is not very appetizing. In the U.S., most commercially sold quinoa has this coating removed.

Quinoa holds incredible nutritional properties, due to its unique growing area above 10,000 feet. This is the reason that quinoa is not as widely popular as oats or rice, since there have been few farms at this altitude.

Today quinoa is grown in Peru, Chile, Bolivia, and in Canada and Colorado since the 1980s, when two entrepreneurs, who were introduced to the grain by a Bolivian, sprouted the seeds there. It grows in a spectrum of different colors, including red, brown, pink, and ivory (the most common).

Quinoa plants

Quinoa is known as the "supergrain" because it's completely gluten-free, containing none of the allergens found in grass grains like wheat, rye, barley, oats, and corn. That's right my friends, a grain without allergens!

It also contains an encyclopedia of antioxidants, vitamins, and minerals — including calcium, magnesium, iron, tryptophan, manganese, phosphorus, and B vitamins.

As you might imagine based upon the list above, studies have suggested that quinoa offers a vast amount of health benefits. Including this grain in your diet can promote cardiovascular health and reduce the risk of certain types of cancer.

If you're prone to headaches and migraines, try adding quinoa to your diet. Its high magnesium content has been shown to help relax blood vessels and prevent the constriction and rebound dilation characteristics of migraines.

Quinoa is also a good source of riboflavin (aka vitamin B2), the micronutrient necessary for optimal energy production inside cells — which has been shown to reduce the frequency of migraines. This is likely due to better energy metabolism inside the brain and muscle cells.

In addition, quinoa contains all nine essential amino acids including lysine (most grains are missing this amino), which aids in tissue growth and repair, and immune system support. This means that quinoa is a complete protein, a rare attribute for a grain to offer. Vegetarians and vegans, take note!

And we're not even done yet: On top of all that, quinoa is low on the glycemic index, high in fiber, high in protein (12-18%), easy to digest, and is considered kosher if properly processed.

Just like rice. Use a ratio of 2:1 water to quinoa. So, for example, if you use 1 cup of quinoa, use 2 cups of water.

To begin, bring water to a boil, then add quinoa, and cover with a tight-fitting lid. Simmer for 12-14 minutes or until liquid is completely absorbed. Be sure to stir every now and then to prevent quinoa from sticking to the bottom.

Chicken, beef, or vegetable stock can also be substituted for water, in order to add more flavor. Keep in mind, the cooked quinoa will more than double in size, so a little goes a long way.

Once prepared, quinoa is light, fluffy, and has a hint of nutty flavor. The tiny cooked germs are creamy yet a bit crunchy in texture (almost like al dente pasta). You will notice that the grains become translucent and the germs partially detach themselves, almost like little corkscrew looking curls.

Quinoa is a great replacement for rice or couscous in any recipe. You can also use it as stuffing or even added to your favorite salad, bread, or cookies for a different texture (and bonus nutrients).

Quinoa-stuffed bell peppers

If you would like to enhance the nutty flavor, you can take it a step further and dry roast quinoa before boiling by heating it in a pan over medium-low temperature for 5 minutes, while stirring constantly.

Quinoa is available at most health food stores in the bulk bin area. I've also seen it in some grocery stores packaged and sold in the same aisle as the rice and couscous.

Quinoa flour can also be used to make pasta, which is available in some health food stores or online.

Serves 4-6

This is a very basic recipe for quinoa vegetable soup. For variations, try adding some of your other favorite vegetables, chopped and sautéed. Quinoa can be a welcome addition to just about any type of soup.

Ingredients

1 tbsp oil (olive, safflower, I use coconut oil)
1/4 cup quinoa
1/2 cup carrots, diced
1/4 cup celery, diced
1/4 cup onions, diced
1/2 cup green pepper, diced
2 cloves garlic, minced
1/2 cup cabbage, chopped
1/2 cup tomatoes, seeded and chopped
2 cups water
2 cups low sodium vegetable (or chicken) broth
Salt and pepper, to taste
Parsley, chopped (about 1/4 cup), for garnish

Directions

Sauté quinoa, carrots, celery, onions, green pepper, and garlic in oil until golden brown. Add water, tomatoes and cabbage and bring to a boil. Simmer 20-30 minutes or until tender. Season to taste and garnish with parsley.

Quinoa, Apple, and Walnut Salad with Turkey Sausage

Serves 1-2

Pay attention, ladies — this is a personal favorite!

Ingredients

1/2 cup water
1/4 cup quinoa
6 oz (170 g) turkey sausage
1 cup apple, cored, large dice
1/4 cup walnuts, chopped
3 cups fresh spinach
*Spicy Apple Vinaigrette (recipe to follow)

Directions

Bring water to a boil in a small pot on high heat. Add quinoa. Reduce heat to medium-low and cook for 12 minutes, or until water is absorbed. Remove from heat, fluff with a fork, and set aside to cool.

Cook turkey sausage in large pot of simmering water for 10-20 minutes depending on thickness. Remove from water and then preheat a non-stick pan on medium heat.

Note: I skip the above step because the type of sausage I buy doesn't need to be boiled first.

Lightly coat the pan with cooking spray and then add the turkey sausage. Sauté the sausage until lightly browned all around. Set aside to cool, then slice into medallions. Combine all ingredients in a large mixing bowl. Drizzle one serving of the Spicy Apple Vinaigrette dressing and serve.

*Spicy Apple Vinaigrette (Serves 8, 2 tbsp servings)

1/2 cup walnut oil
1/4 cup apple cider vinegar
1 organic, gala apple (peeled, cored, and cut into small pieces)
Pinch of paprika
Pinch of cinnamon
Salt and pepper to taste

Directions

Add all ingredients to a plastic container with sealable lid. Shake to incorporate. Serve.

Note: The above recipe originally appeared in Gourmet Nutrition

Serves 2-3

Ingredients

1/2 cup quinoa
1/4 tsp cinnamon
1-1/2 cups skim milk (can use cow, almond, soy - whatever you prefer)
1/2 cup water
1 tsp Splenda brown sugar or stevia
1 tsp vanilla extract
Pinch of salt

Directions

Heat a saucepan over medium heat and add the quinoa. Season with cinnamon and cook until toasted, stirring frequently, about 3 minutes.

Add the milk, water, Splenda (or stevia), vanilla, and salt. Bring to a boil, then cook over low heat until the porridge is thick and grains are tender, about 25 minutes.

Add more water if the liquid dries up before it finishes cooking. Stir occasionally, especially at the end, to prevent burning.

Bonus: Add berries, banana, apples, or nuts for extra flare.

Porridge with fruit

Quinoa Turkey Stuffing

Ingredients

1 cup quinoa
2 cups water (or stock of your choice)
1 onion, diced
1 pound fresh mushrooms, sliced (I like to use the variety pack)
2 medium apples - peeled, cored, and chopped
1/4 cup pine nuts
1/3 cup dried cherries
2 garlic cloves, minced
1/2 tsp salt
1/4 tsp ground black pepper
2 tsp poultry seasoning

Directions

Bring water to a boil in a medium pot on high heat. Add quinoa. Reduce heat to medium-low and cook for 12 minutes, or until water is absorbed. Remove from heat, fluff with a fork, and set aside to cool.

In a large bowl, combine the onion, mushrooms, apples, pine nuts, cherries, garlic, salt, pepper, poultry seasoning, and quinoa. Mix well.

Pack lightly into uncooked turkey. Roast turkey as directed.

And there you have it, ladies — the secret's out. You've got the facts, you've got the recipes, so what are you waiting for?

Get creative in your kitchen, and if you come up with some yummy ideas of your own, take a moment to share them with your fellow Figure Athletes in this article's discussion thread.

Sheila Viers is a health and wellness author who hails from Michigan. She has a passion for and spends her time training, inspiring others, and researching information on how to live a better life through fitness and nutrition. You can find out more about Sheila by visiting her website.

Discuss | Rate | Add Favorite | Print Version