Johnson - The Quinoa Cookbook: Healthy and Delicious Quinoa Recipes

The Quinoa Cookbook: Healthy and Delicious Quinoa Recipes

by Rashelle Johnson

2012, Michael Anderson. All rights reserved.

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Dedication:

This is dedicated to my friends and family members who had to endure recipe after recipe while I was writing this book. Thanks for all your help and I couldn't have perfected the recipes in this book without you. I love you guys

Contents

The first thing you should know about quinoa is how to say its name. It isn't pronounced the way you'd think it is. The proper way to say the word quinoa is Keen- Wah.

Quinoa is a grain-like edible seed that is a member of the goosefoot family. It looks like grain and has a nutty taste. While the texture is reminiscent of grain, it isn't in the same family as other grass-based grain crops like wheat and oats. It's actually the seed of a plant that's closely related to spinach. Each grain is approximately the size of the tip of a ballpoint pen.

While quinoa is a relative newcomer to the Western diet, it has been consumed as a staple food for thousands of years. The Incas believed it to be a sacred crop and called it the "mother of all grains." The emperor himself would sow the first handful of seeds each season with golden tools to ensure a healthy harvest. When the Spanish Conquistadors invaded the Incan empire, they forbade the cultivation of quinoa because it was used in religious ceremonies. This resulted in a steep decline in quinoa production and consumption and drove it underground.

Most of the quinoa consumed in the world is grown in the Andes mountain range in South America. It's able to be grown at high altitudes , thrives in cool climates and can be grown in sandy soil that isn't conducive to other crops. Combine that with the fact that it's packed full of nutrients and you have a food that truly earns its place in the world of superfoods!

The most common form of whole quinoa seeds found in stores is off-white in color. You may also see red or black quinoa and may occasionally stumble across a bin that has all three types mixed. For the most part, all three colors of quinoa are interchangeable in recipes.

While quinoa looks like a grain and is sometimes called a grain in cookbooks and popular literature, it has one key difference from most other grains. Quinoa doesn't contain gluten and can be consumed by those seeking to eliminate gluten from their diet. Quinoa is also a good choice for those looking to completely eliminate grain from their diet.

For those of you not familiar with gluten, it's a protein composite found in wheat and most other grains. It thickens and adds texture to baked goods and is the main reason why flour is a key component of many recipes.

The problem with gluten is a number of people are intolerant to it. It's estimated that as many as 10 percent of all people suffer from gluten intolerance and most people who are intolerant haven't been diagnosed. If you're suffering health issues and you're having trouble identifying the cause, gluten-intolerance may be to blame. The only way to find out is to eliminate gluten from your diet and to see if symptoms improve.

Eliminating gluten from your diet is difficult at best, as a number of products use flour and other ingredients containing gluten. Going gluten-free requires closely monitoring the ingredients in everything you consume.

If you've spent much time in the kitchen, you know flour is a key ingredient in most baked goods. Eliminate gluten and you now have tens of thousands of reci pes that you can no longer use. This is the key factor stopping many people from going completely gluten-free. They don't want to give up baked goods, even when they know they may be compromising their health by consuming gluten.

What many of these people don't realize is quinoa flour doesn't contain gluten and can be used in combination with xanthan gum to replace bleached flour. I'd be lying if I told you it worked for every recipe out there, but it's an acceptable replacement in many recipes and most of the time the difference in taste isn't too off-putting.

One warning about quinoa flour.

While it doesn't contain gluten in and of itself and our quinoa flour is gluten-free, the product you buy in the store may contain gluten. Quinoa flour may be processed in the same factories and even on the same machines as regular gluten-laden flour. While trace amounts of gluten won't hurt most of us, those with severe allergies will want to make sure they're getting their quinoa flour from factories that don't make quinoa flour and regular flour on the same machines.

Quinoa is classified as a superfood and has been said to be one of the most perfect natural food sources on the planet because of the wide variety of nutrients and vitamins it's packed chock-full of. It's a great addition to almost any diet.

One cup of quinoa contains just over 8 grams of protein, which makes it a great source of protein for vegetarians and those looking to up their protein intake. In contrast, a glass of milk only contains 3 grams of protein. While most plant-based proteins are incomplete, the protein found in quinoa is a complete protein, meaning it provides every single one of the 9 essential acids you need to consume. The essential acids found in quinoa help the body create and process the proteins it needs to function at a high level.

According to the USDA, a single cup of q uinoa contains the following vitamins and minerals:

Vitamin A: 9.3 IU

Vitamin B6: 0.2mg (11% of daily recommended intake)

Vitamin E: 1.2mg (6% of daily recommended intake)

Calcium: 31.0 mg (3% of daily recommended intake)

Iron: 2.76mg (15% of daily recommended intake)

Magnesium: 118mg (30% of daily recommended intake)

Phosphorous: 281mg (28% of daily recommended intake)

Thiamin: 0.2mg (13% of daily recommended intake)

Riboflavin: 0.3mg (12% of daily recommended intake)