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February 21, 2017

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Keen about Quinoa!!

Quinoa has become the new 'queen of the crops' and is seen as more fashionable compared to traditional grains such as rice, couscous, barley or bulgur wheat. 

 

Although it has only become popular in westernised societies in recent years, quinoa formed the staple food in the traditional diets of the Incas and in South America where it is grown. Even they knew it was nutritiously significant and referred to it as the "mother of all grains".

 

Interestingly quinoa is actually a seed and so it is not a grain in the typical sense but it is used like a grain and contains a valuable amount of low GI carbohydrate and fibre. Thus it still counts in the diet as a wholegrain. 

 

Quinoa contains twice the amount of protein as rice or barley and this is high quality plant protein as it contains all the essential amino acids making it very useful for vegetarians and athletes to sustain energy and lean mass levels. Quinoa is also rich in minerals such as magnesium, zinc, iron, potassium,manganese, calcium, vitamin E and B vitamins which are important for exercise and general health.

 

The flavonoids kaempferol and quercetin are present in high amounts in quinoa. These

are plant antioxidants that have been shown to have a range of anti-inflammatory, anti-viral, anti-cancer and anti-depressant effects in animal studies and are known to confer some health ebenefits in humans too.  

 

Quinoa is a nutritious alternative to wheat and gluten and a great way to bring variety into the diet because it is so versatile. A 100g serving of quinoa provides: 

358 calories    12g protein     6g fat    60g carbohydrate     8g fibre     

1 serving=30g uncooked quinoa or size of 1 clenched fist for cooked quinoa.

 

Quinoa Pudding:

 

Ingredients:

-2 cups milk

-2 cups boiling water

-1 cup quinoa

-2 tablespoons Wild about cinnamon syrup (SCRUMPTIOUS)

OR:

-15 dates (soaked overnight or heated for a few minutes in water)

-1 teaspoon cinnamon

-1 teaspoon nutmeg

-1 teaspoon vanilla essence (optional)

 

Method to my madness!!

1. Rinse and drain quinoa. Place in a saucepan with boiling water and let it come to the boil.

Then reduce the heat, cover and cook for 15 minutes, stirring occasionally.

2. Add in Wild about cinnamon syrup/the spices, dates & vanilla 3. Gradually add the milk. Cook and stir over a medium heat until the mixture becomes thick, creamy and luscious looking!!! Voilà, You will become more keen about quinoa!

 

As Gaeilge- Maróg Quinoa!!!!

Comhábhar:

-2 cupán bainne

-2 cupán uisce bruite

-1 cupán quinoa

- 2 spúnóg bhoird Wild about síoróip cainéal

-15 dátaí

-1 taespúnóg cainéal

-1 taespúnóg noitmig

-1 taespúnóg úscra fanaile (roghnach)

 

Modh:

1. Sruthlaigh agus síothlaigh na quinoa.  Lig don quinoa agus an uisce a bheith tosú ag beiriú sa sáspan. Clúdaigh é agus déan suanbhruith ar feadh 15 nóiméad. Corraigh anois agus arís.

2. Cuir leis Wild about síoróip cainéal nó na dátaí, spíosraí & fanaile. 

3. Cuir leis and bainne diaidh ar ndiaidh. Cócaráil agus corraigh thar teas meánach go dtí an meascán a bheith tiubh, uachtarúil agus cumadh milis a bhíonn air!!!   

 

 

 


 

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