Quinoa - the mother seed. Quinoa: the facts Quinoa - pronounced keen-wah From a species of Chenopodium or goosefoot plants Dates back over 5,000 years.

Quinoa - the ‘mother

seed’

Quinoa: the facts

Quinoa - pronounced ‘keen-wah’

From a species of Chenopodium or goosefoot plants

Dates back over 5,000 years in the Andes

Known by the Incas as ‘the mother of all grains’ or the ‘mother seed’.

Extremely hardy

Saponin: Natural

ProtectionPrevents insect and bird

predation.

Extremely bitter.

Must be removed.

Controversial proposal for development of a saponin-free strain of quinoa!

How to wash Quinoa…

1. Place quinoa in a fine colander or strainer

2. Run cold water over quinoa until soap scum has washed away

3. Rub the seeds while washing

4. Test the flavour – still acidic – run more cold water!

5. Wash and stir 3 or 4 times in water, or wash until water is clear.

6. Never soak Quinoa before washing!

How Quinoa can be used…

Quinoa is gluten free and very versatile!

Side dish

Healthy salads

Puffed/rolled into flakes - cereals, porridge, desserts, salads

Ground into flour

Popped just like popcorn!

Quinoa pudding and desserts

How to cook Quinoa…

Similar to rice… absorption method…

2 cups of water with every cup of Quinoa

Bring to boil, reduce to simmer

Let stand covered for 5 minutes

Enjoy!

Quinoa colour varieties

Over 120 known colour varieties!

Apart from the colour, all varieties are very similar and can be used in the same recipes

Nutritional differences are miniscule

Quinoa - A Nutritional “Powerhouse”

• Protein - 1 cup of cooked quinoa = approx. 8g of protein• Fibre• Calcium• Magnesium• Iron• Gluten Free

ProteinIn every cell of human body

Repair and maintenance of muscles, hair, skin, eyes and organs

Energy

Hormones

Enzymes

Transport and storage

Antibodies

ProteinComplete protein - contains

sufficient amounts of all essential amino acids

Incomplete protein – missing essential amino acids or contains inadequate amounts

Complementary proteins – 2 or more incomplete protein sources combined

Your Protein Needs

Depends on weight, age and health.

Approximately 0.75 g/kg for adult women

Approximately 0.84 g/kg for adult men

Increases during periods of rapid growth

Amino AcidsBuilding blocks of protein

20 different amino acids

9 Essential amino acids – body cannot produce so they must be provided through the diet

11 Non-essential amino acids - can be synthesised by the body

Individual Amino Acids in Quinoa

Amino Acid AmountAlanine 0.34 gArginine 0.63 g

Aspartic Acid 0.65 gCystine 0.12 g

Glutamic Acid 1.07 gGlycine 0.40 g

Histidine 0.23 gIsoleucine 0.29 gLeucine 0.48 gLysine 0.44 g

Methionine 0.18 gPhenylalanine 0.34 g

Proline 0.44 gSerine 0.33 g

Threonine 0.24 gTryptophan 0.10 g

Tyrosine 0.15 gValine 0.34 g

Quinoa Nutrient

Values

Nutrients AmountTotal Fat 4 g Sodium 13 mg

Carbohydrate 39 g Dietary fibre 5 g

Protein 8 g Vitamin A 9.3 IUVitamin B1 (Thiamin) 0.2 mg

Vitamin B2 (Riboflavin) 0.2 mg

Vitamin B3 (Niacin) 0.8 mg

Vitamin B6 (Pyridoxine) 0.2 mg

Vitamin B9 (Folate) 77.7 mcg

Calcium 31.5 mgIron 2.8 mg

Magnesium 118 mgPhosphorous 281 mg

Potassium 318 mgZinc 2.0 mg

FibreFibre helps to maintain a healthy digestive

system

1 cup of cooked quinoa provides 5 grams

Both soluble and insoluble fibre

Soluble fibre - attracts water and helps to slow digestion Helps lower LDL cholesterol

Insoluble fibre - adds bulk, prevents constipation

MineralsIron – ‘non heme’ iron

Helps keep our red blood cells healthy.

Carries oxygen between cells and to our muscles

1 cup provides 15% of the suggested daily consumption of iron

Magnesium

Maintains normal muscle & nerve function

1 cup can provide around 30% of your daily requirement of magnesium

Final Fun Facts…

Quinoa balls eaten by Inca warriors during battle

NASA proposed ideal food

Chicha – traditional beer made from fermented quinoa

Quinoa plaster traditionally thought to heal bones

Saponin-filled wash water as shampoo!