Like a few people out there I had no idea what this fabulous little ball-like shaped addition to my salad was, so I did a little research and found it's hellu-va good for you…

Although not a common item in most kitchens, quinoa is an amino acid-rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavour when cooked.

Most commonly considered a grain, quinoa is actually a relative of leafy green vegetables like spinach and Swiss chard.

The low-down

Quinoa (pronounced keen-wah) is a small, round, quick-cooking grain somewhat similar in colour to sesame seeds. It's a low-GI food as well as a nutritional powerpack — an excellent source of low GI carbs, fibre and protein. It's also rich in vitamin B, iron, phosphorus, magnesium and zinc.

Health and organic food stores and larger supermarkets are the best places to shop for quinoa. You may find it's a little more expensive than other grains.

Other health benefits

A recently rediscovered ancient grain, native to South America, it is high in complex protein, meaning that it includes all nine essential amino acids.

Not only is quinoa's amino acid profile well-balanced, making it a good choice for vegans concerned about adequate protein intake, but quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair.

In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorous, it's great for people who suffer from migraines, headaches, diabetes and atherosclerosis.

How to prepare it

Okay so now we know what it is, but how does one prepare it?

• Wash the seeds thoroughly to remove any remaining saponin residue.


• To cook the quinoa, add one part of the grain to two parts liquid in a saucepan.


• After the mixture is brought to a boil, reduce the heat to simmer and cover.


• One cup of quinoa cooked in this method usually takes 15 minutes to prepare.


• When cooking is complete, you will notice that the grains have become semi transparent, and the white germ has partially detached itself, appearing like a white-spiraled tail.
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• If you desire the quinoa to have a nuttier flavour, you can dry roast it before cooking. To dry roast place it in a skillet over medium-low heat and stir constantly for five minutes.

This infomation is from www.whfoods.com.