So nutrient dense the UN gave it its own year

Mostly found in Peru or Bolivia this flowering plant has quickly become the most fashionable grain around town. The title is well earned as its nutritionally a pretty big deal! Quinoa is among the least allergenic of all grains, wheat free and a complete protein. The UN even named 2013 ‘International Quinoa Year’ in recognition of the crop’s high nutrient content.

Boost of Youth

Free radicals are molecules that cause damage to our cells. They are a bi product of various internal metabolic processes and external environmental factors such as radiation or cigarette smoking. Antioxidants are able to neutralise these free radical reducing damage to our bodies, fight ageing and prevent disease. Quinoa is a rich source of antioxidants and anti-inflammatory nutrients such as phenolic acids and Vitamin E helping to keep our skin, eyes and hair glowing.

The high amounts of protein found in Quinoa, along with its fiber content, can help to reduce appetite and increase fullness helping us to maintain a healthy weight and sustain energy levels. Consuming enough protein allows your body to build and repair cells more efficiently which naturally slows the ageing process. This helps us not to just look younger but to keep our organs and systems running at a strong healthy level for longer. Impressively, Quinoa contains all 9 essential Amino Acids unlike most grains. Essential amino acids (building blocks of protein) cannot be made by our bodies so we have to get them through our diets.

Quinoa is a great plant based source of protein and enables you to reduce the amount of saturated fat in your diet when swapped for meat. Try adding a scoop to your salad or using it as a base for a meal instead of rice.

Soak it up

Having a diet and lifestyle that allows us to access all the vitamins and minerals we need can be really difficult. In modern western diets many of us still fall short of meeting our daily recommended intakes of minerals such as Iron, Magnesium, Potassium and Zinc. You may be thinking that your diet is jam packed with mineral rich food such as Quinoa, that may be, but let me introduce you to Phytic acid.

Phytic acid is a substance that occurs naturally in plant seeds and allows the seed to store phosphorus. The presence of Phytic acid binds to come minerals in food reducing the amount we absorb. This is more of an issue for non-meat eaters at absorption is

only reduced for that one meal e.g. having Phytic acid present in a snack of seeds or nuts may reduce the absorption of minerals from that snack but not from the meal you eat later from which you can make up for the minerals you lost. The issue is when Phytic acid is present in multiple meals. In modern diets this little guy doesn’t cause enough mineral depletion to really worry about but you can reduce its effects by simple soaking or sprouting grains before you eat them.

Soaking your Quinoa before you eat it will help to reduce the effect of Phytic acid and increase its antioxidant content. Adding Quinoa to your diet will boost levels of minerals such as Iron, Magnesium, Potassium and Zinc.

Recipe: Chilli & ginger squash with kale & quinoa

Author: BBC Good Food (https://www.bbcgoodfood.com/recipes/chilli-ginger-squash-kale-quinoa)

Prep time: 17 mins

Cook time: 30-35 mins

Serves: 2

Ingredients:

500g butternut squash, deseeded and cut into slices

2 tbsp cold-pressed rapeseed oil

¼-½ tsp dried chilli flakes, according to taste

1 medium onion, peeled and sliced into 12 wedges

1 red pepper, deseeded and thinly sliced

2 garlic cloves, peeled and very thinly sliced

thumb-sized piece of ginger, peeled and very thinly sliced

2 tsp ground cumin

2 tsp ground coriander

100g uncooked quinoa (soak first)

100g green beans, trimmed and halved

100g frozen sweetcorn

75g kale, thickly shredded

Instructions

Heat oven to 200C/180C fan/gas 6. Put the squash in a roasting tin and toss with 1 tbsp of the oil and lots of ground black pepper. Bake for 15 mins. Take out of the oven and turn the slices, sprinkle with the chilli flakes and return to the oven for a further 15-20 mins or until tender and lightly browned.

While the squash is roasting, heat the remaining oil in a large, wide-based non-stick saucepan pan or sauté pan. Add the onion and pepper to the pan and cook for 5 mins, stirring regularly until softened and lightly browned.

Add the garlic and ginger and stir-fry together for 1 1/2 mins. Sprinkle over the cumin and coriander and fry for 30 secs, stirring. Stir in the quinoa, beans and sweetcorn. Pour over 600ml/1 pint just-boiled water, add 1/2tsp flaked sea salt and bring to the boil, adding a splash more water if needed.

Reduce the heat to a simmer and cook for 12 mins, stirring regularly. Add the kale and continue cooking for a further 3 mins, or until the quinoa and vegetables are tender, stirring occasionally. Divide between two deep plates or bowls and top with the squash.

Nutrition Comparison:

Swapping beef out of your dish an including

85g/ 2 large Spoonful’s of Quinoa: 16g Carbohydrate/104 Calories/4g Protein/0g Saturated Fat/2g Fat

2 Slices’ of Beef: 0g Carbohydrate/189 Calories/25g Protein/4g Saturated Fat/10g Fat