Monday, March 16, 2009

 

Curious about Quinoa? Here’s what you need to know

You may or may not have heard the word Quinoa before, but how much do you really know about this particular food?

Quinoa, pronounced “keen-wa,” is often thought of as a grain—that’s because it is usually served as a side dish or in foods where it could be substituted for rice, risotto, or other starches.

The reality is that Quinoa is actually a seed, and more specifically, a family member of leafy green vegetables. Surprised?

Quinoa was originally produced and cultivated by the Incas, who felt this food was the necessary nutrition of choice for their warriors. However, it wasn’t until the 1980’s that supposedly two Americans began growing it in Colorado, initially trying to capture a concentrated version for research. Since then, Quinoa has become more popular in the United States.

Why should you try this leafy-green food that looks like a grain? Quinoa is packed with many vitamins and minerals (contains 48% of your daily value (DV) of manganese, 22% DV of magnesium, and 21% DV of iron).

In fact, a 1⁄4 cup of Quinoa contains 158 calories, 5g protein, 2.5g fiber, and 30 grams of carbohydrates. It is also rich in 9 amino acids—which is a great option for vegan vegetarians trying to get enough protein in their diet.

Quinoa can be purchased in bulk or individual containers at some local supermarkets and health food stores. Prior to cooking, it is often necessary to rinse or wash the seeds well to remove the residue that lives on the seed.

Quinoa is a low allergy food that can be enjoyed as a breakfast menu item (hot cereal that tastes great with added fruit) or as a side dish with meals. Give it a try for yourself.

Whitney Bundy is a registered dietitian and Director of the Food & Nutrition Department at The William W. Backus Hospital. This column should not replace advice or instruction from your personal physician. E-mail Bundy and all of the Healthy Living columnists at healthyliving@wwbh.org or comment on their blog at backushospital.org.

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