I recently discovered Quinoa and have been researching the background
and nutritional properties of this amazing grain-like seed which can
be purchased in health food stores. Here is a summary of what I have
learned...

Quinoa (pronounced keen-wa) comes from the Andes Mountains of South
America. It was one of the three staple foods, along with corn and
potatoes, of the Inca civilization.

Quinoa contains more protein than any other grain; an average of
16.2 percent, compared with 7.5 percent for rice, 9.9 percent for
millet, and 14 percent for wheat. Some varieties of quinoa are more
than 20 percent protein. Quinoa's protein is of an unusually high
quality. It is a complete protein, with an essential amino acid
balance close to the ideal ... similar to milk! Quinoa's protein is
high in lysine, methionine and cystine. This makes it an excellent
food to combine with, and boost the protein value of, other grains
(which are low in lysine), or soya (which is low in methionine and
cystine).

A Rich and Balanced Source of Nutrients
----------------------------------------
Besides its unique protein content, quinoa provides starch, sugars,
oil (high in essential linoleic acid), fibre, minerals and vitamins.

Cooking and Digestion
---------------------
Quinoa is light, tasty, and easy to digest. It is not sticky or
heavy like most grains, and it has a delicious if mild flavour.
Cooking quinoa requires just 15 minutes of simmering with water, but
be sure to rinse in cold water before cooking. Quinoa can be
substituted for grain in most recipes, soups or salads.

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from
http://www.wholehealthmd.com/refshelf/foods_view/0,1523,74,00.html

Why Eat It
----------
Nutritionally, quinoa might be considered a supergrain--although it
is not really a grain, but the seed of a leafy plant that's distantly
related to spinach. Quinoa has excellent reserves of protein, and
unlike other grains, is not missing the amino aicd lysine, so the
protein is more complete (a trait it shares with other "non-true"
grains such as buckwheat and amaranth). The World Health Organization
has rated the quality of protein in quinoa at least equivalent to
that in milk. Quinoa offers more iron than other grains and contains
high levels of potassium and riboflavin, as well as other B vitamins:
B6, niacin, and thiamin. It is also a good source of magnesium, zinc,
copper, and manganese, and has some folate (folic acid).

An ancient grainlike product that has recently been "rediscovered",
quinoa has a light, delicate taste, and can be substituted for almost
any other grain.

Though quinoa is a recent addition to the North American larder, this
crop, native to the Andes, sustained the ancient Incas, and has been
cultivated continuously for more than 5,000 years. Quinoa thrives in
poor soil, arid climates, and mountainous altitudes. Today, most
quinoa is imported from South America, although it is being
cultivated on the high slopes of the Colorado Rockies.

Quinoa grains are about the same size as millet, but flattened, with
a pointed, oval shape. The color ranges from pale yellow through red
and brown to black. Quinoa cooks quickly to a light, fluffy texture.
As it cooks, the external germ, which forms a band around each grain,
spirals out, forming a tiny crescent-shaped "tail," similar to a bean
sprout. Although the grain itself is soft and creamy, the tail is
crunchy, providing a unique texture to complement quinoa's delicate
flavor.

Quinoa is more expensive than most grains. However, during cooking,
it increases about three to four times in volume, so you get
reasonable value for your money.

Storage
-------
Store quinoa like other grains, in a tightly closed container in a
cool, dry
place.

Preparation
-----------
Quinoa's survival through the millennia may be attributed to the
resinous,
bitter coating that protects its seeds from birds and insects--and
also
shields them from the intense high-altitude sunlight. This coating,
called
saponin, is soapy and must be removed in a strong alkaline solution
to make
the grain palatable. Most quinoa sold in this country has already been
cleansed of its saponin. But quinoa should be rinsed thoroughly before
cooking to remove any powdery residue of saponin. Place the grain in
a fine
strainer and hold it under cold running water until the water runs
clear;
drain well.

Toast the grain in a dry skillet for five minutes before cooking to
give it
a delicious roasted flavor. To cook, use two parts liquid to one part
quinoa. Combine the liquid and toasted quinoa in a medium saucepan,
bring to
a boil, reduce to a simmer, cover, and cook until the grains are
translucent
and the germ has spiraled out from each grain, about 15 minutes.

To make a quinoa pilaf, begin by sauteing chopped onion and garlic in
a
little oil. Add toasted quinoa and liquid (two parts water to one part
quinoa) and simmer as described above. After the pilaf is cooked, you
can
stir in other ingredients such as toasted nuts, dried fruit, shredded
greens
or fresh herbs, or cheese.

Nutrition Chart
---------------
1/2 cup dry Quinoa contains:

Calories 318
Total fat (g) 4.9
Saturated fat (g) 0.5
Monounsaturated fat (g) 1.3
Polyunsaturated fat (g) 2
Dietary fiber (g) 5
Protein (g) 11
Carbohydrate (g) 59
Cholesterol (mg) 0
Sodium (mg) 18
Riboflavin (mg) 0.3
Vitamin E (mg) 4.1
Copper (mg) 0.7
Iron (mg) 7.9
Magnesium (mg) 179
Manganese (mg) 1.9
Phosphorus (mg) 349
Potassium (mg) 629
Zinc (mg) 2.8


Hope this encourages you to try it. If you do, let us know how you
get on!
Best wishes
Michael Meredith
www.sunflower-health.com