Guest guest Posted June 29, 2004 Report Share Posted June 29, 2004 Quinoa: Nutritionally charged JoAnn Guest Jun 28, 2004 16:06 PDT Quinoa: Nutritionally charged Although no single food can supply all of life's essential nutrients, quinoa comes close. One of the more popular " supergrains, " it is extraordinarily rich in nutrients, containing up to 50% more protein than most other grains. One of the best sources of vegetable protein in the vegetable kingdom, quinoa has a subtle, smoky flavor. It is a vegetarian source of calcium (26 mg per 1 cup serving), iron (4 mg per serving), and the B vitamins. Quinoa also contains high levels of lysine, an amino acid the body needs to make protein. Nutritionally, quinoa might be considered a supergrain--although it is not really a grain, but the seed of a leafy plant that's distantly related to spinach. Quinoa has excellent reserves of protein, and unlike other grains, is not missing the amino acid *lysine*, so the protein is more " complete " (a trait it shares with other " non-true " grains such as buckwheat and amaranth). The World Health Organization has rated the 'quality' of protein in quinoa equivalent to that in milk. Quinoa offers more iron than other grains and contains high levels of potassium and riboflavin, as well as other B vitamins: B6, niacin, and thiamin. It is also a good source of magnesium, zinc, copper, and manganese, and has some folate (folic acid). An ancient grainlike product that has recently been " rediscovered " in this country, quinoa has a light, delicate taste, and can be substituted for almost any other grain. Quinoa cooks quickly to a light, fluffy texture. As it cooks, the external germ, which forms a band around each grain, spirals out, forming a tiny crescent-shaped " tail, " similar to a bean sprout. Although the grain itself is soft and creamy, the tail is crunchy, providing a unique texture to complement quinoa's delicate flavor. Availability Since this grain is still a relatively new one, at least to the American market, you're most likely to find it in health-food and specialty stores. Large supermarkets often stock quinoa, too. Shopping -Quinoa is more expensive than most grains. However, during cooking, it increases about three to four times in volume, so you get reasonable value for your money. Storage -Store quinoa like other grains, in a tightly closed container in a cool, dry place. Preparation -Quinoa should be rinsed thoroughly before cooking to remove any powdery residue. Place the grain in a fine strainer and hold it under cold running water until the water runs clear; drain well. *Toast* the grain in a dry skillet for five minutes before cooking to give it a delicious 'roasted' flavor. To cook, use two parts liquid to one part quinoa. Combine the liquid and toasted quinoa in a medium saucepan, bring to a boil, reduce to a *simmer*, cover, and cook until the grains are translucent and the germ has spiraled out from each grain, about 15 minutes. To make a quinoa pilaf, begin by sauteing chopped onion and garlic in a little Extra Virgin olive oil. Add toasted quinoa and liquid (two parts water to one part quinoa) and simmer as described above. After the pilaf is cooked, you can stir in other ingredients such as toasted nuts, dried fruit, shredded greens or fresh herbs, or organic cheese. Quinoa pilaf A quick, delicious side dish. Rinse 3/4 cup quinoa. In large saucepan, saute 3 sliced scallions and 3 minced garlic cloves in 2 tsp. oil over medium heat until tender. Add quinoa and cook 3 minutes. Stir in 2 1/2 cups boiling water, 1 tsp. salt, and 1/4 tsp. pepper. *Reduce* to simmer, cover, and cook 20 to 25 minutes, or until tender. Stir in 1/3 cup dried cherries and 1/4 cup chopped pecans. Serves 4. [Per serving: 250 calories, 7 g protein, 36 g carbohydrate, 9 g fat] A tiny spiral During cooking, a fine, white spiral appears around the grain. Expect to see it, and enjoy. --- Sicilian-Style Toasted Quinoa --- Rinsing the quinoa and then toasting it gets rid of the green, raw, and slightly bitter taste this grain can have. 1/3 cup organic sun-dried tomatoes (not oil-packed) 1 cup boiling water 2 tablespoons extra virgin olive oil 1 medium red onion, finely chopped 2 cloves garlic, minced 8 cups shredded Swiss chard (1 pound) 3/4 teaspoon sea salt or Herbamare 2 cups quinoa, rinsed and drained 1/2 teaspoon pepper 1/2 cup salted dry-roasted sunflower seeds 1/3 cup golden organic raisins 1/3 cup grated organic cheese 1. In a small bowl, combine sun-dried tomatoes and boiling water. Let stand until softened, about 20 minutes. (Timing may vary depending upon dryness of tomatoes.) When softened, thinly slice. 2. In large nonstick skillet, heat 1 tablespoon of oil over medium heat. Add onion and garlic, and cook, stirring frequently, 5 minutes or until onion is lightly browned. Add Swiss chard, sprinkle with 1/4 teaspoon of sea salt, and cook, stirring frequently, 5 to 7 minutes or until chard is tender. 3. Meanwhile, in large nonstick skillet, heat remaining 1 tablespoon oil over medium heat. Add drained quinoa and cook, stirring constantly, 5 minutes or until lightly golden. Add 4 cups water, pepper, and remaining 1/2 teaspoon sea salt and bring to a boil. Reduce to a simmer, cover, and cook 12 to 15 minutes or until quinoa is tender. 4. Transfer mixture to large bowl. Stir in sunflower seeds, organic raisins, cheese, Swiss chard mixture, and sun-dried tomatoes. Toss with a fork to combine. Nutritional Information Per serving: 587 calories, 23g total fat, 3.9g saturated fat, 8.6g monounsaturated fat, 8g polyunsaturated fat, 9.6g dietary fiber, 20g protein, 81g carbohydrate, 7mg cholesterol, 859mg sodium. Good source of: fiber, folate, iron, lutein & zeaxanthin, magnesium, potassium, selenium, vitamin B6, vitamin C, vitamin E, vitamin K, zinc. Nutrition Chart Quinoa/1/2 cup dry Calories 318 Total fat (g) 4.9 Saturated fat (g) 0.5 Monounsaturated fat (g) 1.3 Polyunsaturated fat (g) 2 Dietary fiber (g) 5 Protein (g) 11 Carbohydrate (g) 59 Cholesterol (mg) 0 Sodium (mg) 18 Riboflavin (mg) 0.3 Vitamin E (mg) 4.1 Copper (mg) 0.7 Iron (mg) 7.9 Magnesium (mg) 179 Manganese (mg) 1.9 Phosphorus (mg) 349 Potassium (mg) 629 Zinc (mg) 2.8 Lysine- Lysine is one of numerous amino acids that the body needs for growth and tissue repair. It is classified as one of the nine " essential " amino acids because you need to get it from outside sources such as foods or supplements--in other words the body can't make it on its own. Like all amino acids, lysine functions as a building block for proteins. It's also a key player in the production of various enzymes, hormones, and disease-fighting antibodies. Vegetables are generally a poor source of lysine, with the exception of legumes (beans, peas, lentils). There is currently no official recommended dietary allowance (RDA) for lysine. It is estimated, however, that the daily requirement for an adult is approximately 12 mg per kilogram (2.2 lb) of body weight. Health Benefits Researchers are exploring the value of lysine supplementation and the consumption of lysine-rich foods for lowering cholesterol, improving athletic performance, and enhancing recovery after surgery. Some nutritionally oriented physicians and dentists recommend taking lysine during an outbreak of canker sores to speed healing. The exact cause of these tiny but quite painful mouth ulcers is unclear, but most research indicates that a virus is responsible. However, there have been almost no clinical trials using lysine as a remedy for canker sores. The most promising application of lysine is its use in managing and preventing painful and unsightly herpes sores caused by the herpes simplex virus (HSV). Specifically, lysine may help to: Prevent and relieve cold sores (herpes). Exciting research over the past several decades suggests that lysine may be helpful in controlling herpes simplex-related infections. A few years ago, researchers discovered that in order to grow (replicate), the herpes virus needs arginine, another common amino acid. (Foods high in arginine include chocolate, peanuts, almonds, seeds, cereal grains, gelatin, and raisins.) Lysine competes with arginine for absorption and entry into tissue cells. And when lysine is present, it inhibits the growth of HSV by knocking out arginine. This makes a diet high in lysine and low in arginine a useful tool in managing HSV infections. In a recent study, participants consumed large amounts of lysine (about 1 gram three times each day) while restricting food sources of arginine. A significant number of participants (74%) noticed an improvement in their HSV infections and a decrease in the number of outbreaks. Lysine supplements (as opposed to foods high in this nutrient) can also play an important role in staving off and reducing the severity of herpes-related cold sores. Participants given a placebo had more than twice as many such infections as those taking lysine. Moreover, the herpes sores that did develop in the lysine group tended to be milder, and to heal faster, than the outbreaks in the placebo group. Lysine supplements may even prevent HSV outbreaks in chronic sufferers. Speed healing of shingles lesions. Painful shingles blisters are caused by a reactivation of varicella-zoster virus, an infection that started out as an attack of chickenpox. Herpes zoster is closely related to herpes simplex, however, and lysine appears to have a similar role to play in treating an eruption of shingles. Keep in mind, however, that most nutritionally oriented physicians will combine lysine therapy with conventional antiviral medications such as acyclovir or valacyclovir. http://www.wholehealthmd.com/hk/recipes/details/1,1465,527,00.html _________________ JoAnn Guest mrsjo- DietaryTi- http://www.geocities.com/mrsjoguest Quote Link to comment Share on other sites More sharing options...
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