Small but with a big impact comes quinoa. The grains are not without reason in South America among the most important staple foods. They convince not only with their taste, but also with the numerous useful nutrients that make them an interesting alternative, especially for vegans and vegetarians.
What you should know about quinoa
The Incas, Aztecs and Mayans cultivated quinoa as early as 6,500 years ago, as the valuable grains were a very important staple food for them at that time. Quinoa belongs to the foxtail family and is botanically related to chard and spinach. The grain originates from South America, specifically from the countries of Argentina, Chile, Bolivia, Peru, Colombia and Ecuador. The Incas, Aztecs and Mayans cultivated quinoa as early as 6,500 years ago, as the valuable grain was a very important staple food for them at that time. Thanks to the high content of vitamins, nutrients and minerals, the body is supplied with everything that is important. In 1907, quinoa was imported into the USA for the first time and has since enjoyed ever-increasing popularity. Peru, Bolivia and Ecuador are among the main areas of cultivation today, but quinoa is also sown in Europe and the USA. The appearance of the plant varies in terms of growth height, inflorescences, color, grains and grain size. The plant is mostly greenish and bears yellow to red leaves, depending on the degree of maturity. The grains, about 2 mm in size, can also be of different colors: light translucent, white, yellowish-brown, reddish to black. Mainly beige to white-yellow seeds are sold, but they always have some dark quinoa grains mixed in. The taste is slightly nutty. Quinoa is available in Germany all year round and is suitable as a delicious component of a healthy diet. Quinoa can be used in a wide variety of ways.
Importance for health
Quinoa, the small grains, is a real powerhouse that is unique in terms of the composition of nutrients. Quinoa has a lot of protein and essential amino acids. These have an important function for the organs, cells and muscles. If quinoa is consumed regularly, meat can be completely eliminated without any problems. The endogenous amino acid lysine, which is contained in quinoa, also helps to repair the destroyed connective tissue. The enzymes are prevented from destroying it. Therefore, quinoa is also said to have a positive effect in cancer prevention. Arteriosclerotic, inflammatory or allergic processes can also be stopped by its consumption. Quinoa is an ideal substitute for grains for people with intolerance. The seeds are gluten-free. People who are lactose intolerant and therefore have to avoid milk also benefit from the abundant calcium. Quinoa is also said to have health benefits for migraine sufferers, as its high magnesium content prevents vasoconstriction, which significantly alleviates chronic headaches. Quinoa also has valuable fiber and minerals, vitamins, trace elements and unsaturated fatty acids, thanks to which health is promoted, digestion is stimulated and satiety is achieved. The latter also includes the important omega-3 fatty acid. This has a positive effect on cholesterol levels and the heart and circulation. Quinoa contains a lot of copper, manganese and magnesium, which strengthens muscles, bones and blood vessels. The vitamin B2 contained in quinoa favors the energy metabolism of the cells. Thanks to the numerous minerals and vitamins, the body is given strength, performance is increased and the immune system is strengthened.
Ingredients and nutritional values
100 grams of quinoa contains circa 370 calories, 9 grams of carbohydrates, 13 grams of high-quality protein and 6 grams of fat. Since the grains are among the most protein-rich plant foods, they are ideal for vegans and vegetarians or people who place a lot of importance on increased protein intake, such as athletes. Equally remarkable is the high content of calcium, iron, magnesium, copper, manganese, unsaturated fatty acids and essential amino acids. The amino acids are called essential because the body cannot produce them itself and therefore they must be supplied with food. All this makes the grains a delicious and useful component of a healthy diet. Due to the valuable ingredients, quinoa is rightly a superfood.
Intolerances and allergies
Quinoa contains many saponins. These natural bitter substances can cause intolerance in young children. Therefore, it is recommended that children not eat the grains until they are two years old. For older children and adults, on the other hand, the bitter substances do not cause any problems.
Shopping and kitchen tips
Quinoa seeds are available in any well-stocked organic market and in some supermarkets. When buying should pay attention to a controlled or organic cultivation to avoid pollution with pollutants. The grains are best stored in a cool place, protected from light and air and consumed quickly so that they do not become rancid. Quinoa flour must be consumed quickly because it oxidizes rapidly due to its high content of unsaturated fatty acids. Sealed jars can prevent infestation by flour moths or other food pests. Not only the seeds of the quinoa plant can be consumed, the leaves are also a real delicacy. Before any method of preparation, quinoa is rinsed well under running water.
Preparation tips
Quinoa can be eaten raw or cooked. There are several ways to consume the grains, such as in the form of cereal or as a healthy addition to vegetables and salads. However, the most popular way to enjoy it is to cook quinoa, similar to rice. To do this, quinoa is briefly boiled in twice the amount of water and then simmered at a low temperature for about 10 minutes. Then it is removed from the heat and swells covered for another 15 minutes. It is important that quinoa is not overcooked, because then the grains become too soft, lose their bite and lose flavor. When properly prepared, quinoa has a delicious nutty flavor. If you like, toast the grains briefly with olive oil, because then its flavor develops best. On its own, it tastes wonderful with some high-quality butter or linseed oil and a little sea or rock salt. It can be served with broccoli and avocado. Quinoa can also be prepared cold, similar to rice salad. For this, chopped tomato pieces and onions are added, as well as a marinade of linseed oil, herb salt and lemon juice. Fish or meat also make a delicious filling side dish. Quinoa can also be used to make delicious stir-fries and casseroles. A quinoa mushroom pan with red wine sauce is another delicacy. When processed as flour, it is also used to make pancakes and cakes. In South America, the leaves are popular in soups and corn dishes. Whether in the sweet or savory form, quinoa seeds are very versatile.
