Presentation on theme: "Quinoa - the mother seed. Quinoa: the facts Quinoa - pronounced keen-wah From a species of Chenopodium or goosefoot plants Dates back over 5,000 years."— Presentation transcript:
Quinoa: the facts Quinoa - pronounced keen-wah From a species of Chenopodium or goosefoot plants Dates back over 5,000 years in the Andes Known by the Incas as the mother of all grains or the mother seed. Extremely hardy
Saponin: Natural Protection Prevents insect and bird predation. Extremely bitter. Must be removed. Controversial proposal for development of a saponin-free strain of quinoa!
How to wash Quinoa… 1. Place quinoa in a fine colander or strainer 2. Run cold water over quinoa until soap scum has washed away 3. Rub the seeds while washing 4. Test the flavour – still acidic – run more cold water! 5. Wash and stir 3 or 4 times in water, or wash until water is clear. 6. Never soak Quinoa before washing!
How Quinoa can be used… Quinoa is gluten free and very versatile! Side dish Healthy salads Puffed/rolled into flakes - cereals, porridge, desserts, salads Ground into flour Popped just like popcorn! Quinoa pudding and desserts
How to cook Quinoa… Similar to rice… absorption method… 2 cups of water with every cup of Quinoa Bring to boil, reduce to simmer Let stand covered for 5 minutes Enjoy!
Quinoa colour varieties Over 120 known colour varieties! Apart from the colour, all varieties are very similar and can be used in the same recipes Nutritional differences are miniscule
Quinoa - A Nutritional Powerhouse Protein - 1 cup of cooked quinoa = approx. 8g of protein Fibre Calcium Magnesium Iron Gluten Free
Protein In every cell of human body Repair and maintenance of muscles, hair, skin, eyes and organs Energy Hormones Enzymes Transport and storage Antibodies
Protein Complete protein - contains sufficient amounts of all essential amino acids Incomplete protein – missing essential amino acids or contains inadequate amounts Complementary proteins – 2 or more incomplete protein sources combined
Your Protein Needs Depends on weight, age and health. Approximately 0.75 g/kg for adult women Approximately 0.84 g/kg for adult men Increases during periods of rapid growth
Amino Acids Building blocks of protein 20 different amino acids 9 Essential amino acids – body cannot produce so they must be provided through the diet 11 Non-essential amino acids - can be synthesised by the body
Individual Amino Acids in Quinoa Amino AcidAmount Alanine0.34 g Arginine0.63 g Aspartic Acid0.65 g Cystine0.12 g Glutamic Acid1.07 g Glycine0.40 g Histidine0.23 g Isoleucine0.29 g Leucine0.48 g Lysine0.44 g Methionine0.18 g Phenylalanine0.34 g Proline0.44 g Serine0.33 g Threonine0.24 g Tryptophan0.10 g Tyrosine0.15 g Valine0.34 g Quinoa NutrientValues NutrientsAmount Total Fat4 g Sodium13 mg Carbohydrate39 g Dietary fibre5 g Protein8 g Vitamin A9.3 IU Vitamin B1 (Thiamin) 0.2 mg Vitamin B2 (Riboflavin) 0.2 mg Vitamin B3 (Niacin) 0.8 mg Vitamin B6 (Pyridoxine) 0.2 mg Vitamin B9 (Folate)77.7 mcg Calcium31.5 mg Iron2.8 mg Magnesium118 mg Phosphorous281 mg Potassium318 mg Zinc2.0 mg
Fibre Fibre helps to maintain a healthy digestive system 1 cup of cooked quinoa provides 5 grams Both soluble and insoluble fibre Soluble fibre - attracts water and helps to slow digestion Helps lower LDL cholesterol Insoluble fibre - adds bulk, prevents constipation
Minerals Iron – non heme iron Helps keep our red blood cells healthy. Carries oxygen between cells and to our muscles 1 cup provides 15% of the suggested daily consumption of iron Magnesium Maintains normal muscle & nerve function 1 cup can provide around 30% of your daily requirement of magnesium
Final Fun Facts… Quinoa balls eaten by Inca warriors during battle NASA proposed ideal food Chicha – traditional beer made from fermented quinoa Quinoa plaster traditionally thought to heal bones Saponin-filled wash water as shampoo!