Quinoa Grain

Quinoa contains high amounts of the amino acid "lysine" which is essential for the growth and repair of body tissues. Quinoa grain is also a good source of magnesium, manganese, copper, fibre and iron.

Magnesium helps with nerve and muscle function and also plays a part in bone health. It also helps with blood circulation. Manganese helps the body to utilise other nutrients and plays a part in bone health. It also helps to maintain normal blood sugar levels (so you will feel less hungry), and helps with thyroid gland function.

Copper helps the body to utilise iron and helps with thyroid gland functioning. It also helps with bone and tissue health.

Fibre is needed in our diets to keep us regular. This helps to prevent bowel cancer and associated diseases.

Iron helps to pass oxygen throughout the body, increases energy levels and plays a part in the health of the immune system.

How do you cook quinoa?

Quinoa is coated with a bitter waxlike substance called saponin which really should be removed before cooking it. You can buy quinoa without the saponin covering but if not then you will have to rinse it, soak for several hours and then re-rinse before cooking it.

Then add 1 cup of quinoa grain to two parts water or vegetable stock in a large pan. Simmer for around 15 minutes. You can also dry roast the quinoa in a pan for around five minutes before simmering.

You can eat quinoa as a breakfast cereal or use it to replace rice or potatoes in a couple of your weekly meals.

Where breakfast is concerned, you can buy quinoa flakes which have been steam rolled. Use as you would cornflakes. Or you can make a quinoa porridge. Just simmer 1/4 of a cup of quinoa to 1/2 a cup of water for around 15 minutes. You can add some cinnamon and/or peanut butter to the pot for a bit of variety. When the quinoa is cooked, you can heat up some soya milk and eat it straight away, or you can place it in the fridge and heat through with soya milk the next day.

Quinoa, cooked

Refuse: 0%  
Scientific Name:  Chenopodium quinoa Willd.
NDB No: 20137 (Nutrient values and weights are for edible portion)

Nutrient	Units	1.00 X 1 cup ------- 185g
Proximates
Water	g	132.48
Energy	kcal	222
Energy	kJ	931
Protein	g	8.14
Total lipid (fat)	g	3.55
Ash	g	1.41
Carbohydrate, by difference	g	39.41
Fiber, total dietary	g	5.2
Starch	g	32.62
Minerals
Calcium, Ca	mg	31
Iron, Fe	mg	2.76
Magnesium, Mg	mg	118
Phosphorus, P	mg	281
Potassium, K	mg	318
Sodium, Na	mg	13
Zinc, Zn	mg	2.02
Copper, Cu	mg	0.355
Manganese, Mn	mg	1.167
Selenium, Se	mcg	5.2
Vitamins
Vitamin C, total ascorbic acid	mg	0.0
Thiamin	mg	0.198
Riboflavin	mg	0.204
Niacin	mg	0.762
Vitamin B-6	mg	0.228
Folate, total	mcg	78
Folic acid	mcg	0
Folate, food	mcg	78
Folate, DFE	mcg_DFE	78
Vitamin B-12	mcg	0.00
Vitamin A, RAE	mcg_RAE	0
Retinol	mcg	0
Vitamin A, IU	IU	9
Vitamin E (alpha-tocopherol)	mg	1.17
Tocopherol, beta	mg	0.06
Tocopherol, gamma	mg	2.20
Tocopherol, delta	mg	0.20
Lipids
Cholesterol	mg	0
Amino acids
Tryptophan	g	0.096
Threonine	g	0.242
Isoleucine	g	0.290
Leucine	g	0.483
Lysine	g	0.442
Methionine	g	0.178
Cystine	g	0.117
Phenylalanine	g	0.342
Tyrosine	g	0.154
Valine	g	0.342
Arginine	g	0.629
Histidine	g	0.235
Alanine	g	0.339
Aspartic acid	g	0.653
Glutamic acid	g	1.073
Glycine	g	0.400
Proline	g	0.444
Serine	g	0.326

USDA National Nutrient Database for Standard Reference, Release 22 (2009)

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