Quinoa: An Ancient Grain Experiencing a Resurgence. Chances are good that you’ve heard of quinoa, even if you’re pronouncing it wrong. It’s pronounced Keen-wa, rather than kwin-oh-ah.

1. WHAT IS QUINOA ?
UNDERSTANDING SUPERFOODS
by Christopher Flatt
www.becomingachef.co.uk

2. WHAT IS QUINOA?
 Quinoa Is A Seed, And It Is Related To Spinach, Beets And
Even Swiss Chard.
 It Brings Some Of The Flavour Of Buckwheat
 There Are Three Types (White, Red And Black)
 It Is A Complete Protein, And Offers All Nine Essential Amino
Acids
 The Human Body Cannot Create These Proteins Itself, And
Must Obtain Them Through Food
 Quinoa Is One Of The Few Foods That Contains All Of The
Essential Amino Acids

3. WITH THAT BEING SAID, THERE ARE
PLENTY OF OTHER REASONS TO
LOVE THIS SEED

4. BENEFITS OF QUINOA
 Quinoa Is A Great Choice, As It’s Completely Gluten Free
 It Packs A Lot Of Protein, Making It A Great Choice For
Vegetarians And Vegans Looking For A Protein Alternative
 Quinoa Also Packs In A Decent Amount Of Fibre
 Also Offering A Good Amount Of Iron For Better Nutrition
 It’s Also High In Manganese, As Well As Niacin
 Manganese Helps To Control Bone Deterioration And Blood
Sugar, While Niacin Is Important For Controlling Your
Cholesterol

5. COOKING WITH QUINOA
 You Can Eat Quinoa In Many Different Ways
 Like Corn, Quinoa Is Available Whole, But Also Smashed Into
Flakes That Can Be Added To Other Dishes Or Eaten On
Their Own
 Cooking Quinoa Is Relatively Simple, And Really Just
Requires Boiling In Some Water
 Once Cooked, It Can Be Added To Any Dish You Want
 In The UK, You’re Likely To Find It Added To Things Like
Salads, Dressings And Veggie Dishes
 It’s Excellent Added To A Salad, And Can Be Used As A
Replacement For Everything From Grits To Risotto

6. QUINOA NUTRITION
 Depending On How You Cook It, This Grain Offers A Lot Of
Nutrition.
 A Single Cup Has
 222 Calories, But Only 32 Of Those Are From Fat
 It Contains Just 4 Grams Of Fat, And No Saturated Fat
 It Also Contains No Cholesterol, And Only 13 Mg Of Sodium
 You’ll Get 39 Grams Of Carbohydrates Here, As Well As 5
Grams Of Fibre And 8 Grams Of Protein
 A Single Cup Of Quinoa Also Contains 15% Of Your RDA Of
Iron And 3% Of Your RDA Of Calcium