Quinoa the Superfood

The United Nations has declared 2013 to be the ‘International Year of Quinoa’ and so it’s appropriate that I post a blog about this wonderful food on the advent of the new year.  Truth be told quinoa [pronounced Keenwah] has been experiencing worldwide commercial success for almost 15 years now, though there still are many who have yet to discover its remarkable versatility and incredible nutritional benefits.

The quinoa plant was originally discovered in the Andes mountains in the of north-western part of South America - Ecuador, Bolivia, Columbia and Peru - as far back as 7,000 years ago but it was not domesticated until about 4,000 years ago when its cultivation spread and it became a staple in the native diet. It had to be an extremely hardy plant to adapt and thrive in the poor soil of its harsh environment, with its frequent draughts and early frosts.  Optimal growing temperatures range from -3^oC [25^oF] to 35^oC [95^oF] so they can actually be grown in your own back yard as shown when you click on the video.

  

The grains you see in the bowl above are actually the seeds of the plant and, as shown on the right, multicoloured quinoa plants can produce black and brown seeds as well. When the plant’s ready to harvest, its seeds can just be shaken into a container . However there is one problem - to protect the seeds from fungi or being eaten by birds, they are covered with bitter tasting saponins that need to be thoroughly washed off with running water. The packaged seeds you buy probably have been washed but it's still wise to test them to be sure all the saponins that cause foaming, have been removed.

To cook quinoa, you use 2 parts water to1 part seeds, bring to a boil and let simmer for 15 minutes.  The result is a nutty flavoured product that can be used instead of potatoes or rice [or combined with rice], mixed in salads or as a base for many recipes. Quinoa has become a real success in the health food and organic food market because it is rich in proteins, essential minerals, vitamins, good lipids and antioxidants.  It is also gluten free and has a good balance of amino acids. 

In every cell of our body, the DNA in the nucleus carries instructions for the cell to build proteins. Proteins are long strings of amino acids strung together as shown on the right and they are actually what make our body chemistry work. There are twenty kinds of amino acids altogether - nine of which our bodies can’t produce enough of for our needs. Those could be called the ‘essential’ amino acids and they are all present in quinoa – a real bonus for those who are vegetarians and vegans because quinoa is 12 to 18 percent protein.

I like to start my day with quinoa in my cooked cereal for breakfast. I use half quinoa with half oatmeal [or cream of wheat] and I feel well nourished to be ingesting the quinoa protein since it digests slowly and thus sustains me until lunch. Incomplete proteins are found in beans, peas, nuts and most grains but quinoa, along with soy, is one of only a few complete plant proteins. 

Best wishes for a Happy Healthy New Year with quinoa.  Rie

Antioxidants

Antioxidants are all about the problems that happen when oxygen we are constantly breathing in, ‘burns’ the food we eat to give us the energy we need to stay alive.

It works like this: single oxygen atoms need extra electrons [they need 8 to be stable] so two of them pair up to form a weak bond and they go around as a molecule [see picture]. But when molecules encounter food that’s ready to be oxidized, they easily split apart and while one atom oxidises food the other – it’s called a free radical - is compelled to attack anything to grab a couple of electrons to satisfy it’s chemical need. Cell tissues are most often attacked and disrupted but it doesn’t stop there – the attacked cellular molecules split apart themselves each creating two free radicals and they in turn attack more cellular components forming more and more radicals needing electrons and a chain reaction starts that only ends its destructive deeds when enough antioxidants are present to donate electrons and not become free radicals themselves. If you click on video the whole process is nicely illustrated and makes it plain that antioxidants mop up free radicals helping prevent damage to cells and tissues.

The damage caused when antioxidants are not present can trigger all sorts of nasty things like a variety of cancers, arthritis, cataracts, heart disease, atherosclerosis, and premature aging to name a few. So it’s obvious we should make every effort to see that our bodies have an ample supply of antioxidants to stop damage as quickly as possible!

We do naturally produce some antioxidants but since most are found in foods we eat. It’s important to know that antioxidant rich foods are fruits and vegetables [especially the coloured ones], cereals, beans, nuts and seeds. Apparently the best way to make sure you are getting enough antioxidants is to eat 5 to 8 servings of fruits and vegetables a day. That’s a bit much for me so I take vitamin supplements like vitamins A, C and E that are concentrated antioxidants.

If you want to have the best information possible about antioxidants for optimal health and foods high in antioxidants, I suggest you click on the link provided here. Knowledge is power - fight back - live long. Rie

Chia

It’s summer and we have visitors. Most of us over 70 and we are all health conscious.

I thought this morning that an outsider watching us around the breakfast table would be amused to see us all sorting out our vitamins and other supplements and then preparing our own bowls of fresh fruit, kefir, and cereals. As we chatted yesterday about the benefits of our choices, I learned about chia [also sold under the brand name Salba], a recently rediscovered small seed I am definitely going to add to my bowl.

Chia [or Salba] was a staple in the diet of the Aztecs, and was fed especially to their soldiers. When the Spaniards were invading and trying to conquer their armies, they learned that chia was the chief contributor to the strength and stamina of the Aztec soldiers and made the decision to completely wipe out all chia crops.

Intrigued, by what I was hearing about the health benefits of these small seeds, I naturally went on the Internet and found a number of sites that give all the information you would ever want to know about this recently discovered wonder food.

For instance:

- Two tablespoons of chia give you your total daily requirements of antioxidants.

- Chia can absorb over 12 times its weight in water and forms a gel. This means it improves digestion and body hydration and makes you feel full so it decreases your appetite, a benefit for weight watchers.

- With high levels of calcium and high quality protein, chia strengthens bones and muscles. It also regulates blood pressure, and lowers bad cholesterol levels.

- The seeds have the ability to regulate blood sugar levels and are being discovered by diabetics as an excellent addition to their diet

If you click on the highlighted site you can do your own research into the many benefits of chia seeds.

Can't resist including Mark Twain's quip: 'Be careful about reading health books. You may die of a misprint.' Rie