Quinoa Is an Ancient Whole Grain for Recovering Carbophobes
Diets run in cycles from low fat to high protein to no fat to no meat and on and on.
Since the 1990's we have been stuck in the low carbohydrate phase of the cycle and the poor carbohydrate has taken quite a bashing.
The popularization of the low carb mantra has resulted in making us all carbophobic, shunning bread and pasta until our bodies rebel and send us on a binge of chips, pretzels and cookies.
Grains, however, have been a central element of the diets of all civilizations, from the rice of the far East to the oats of Scotland, the buckwheat of Russia, and the corn of the Americas.
So fundamental is the human need for grain that our word "meal" is derived from the ground form of it.
What the low carb craze fails to recognize is that there is a fundamental difference between highly processed carbohydrates that are stripped of bran, fiber and nutrients, and whole, nutrient rich grains.
The difference is so pronounced that it takes five bowls of white rice to equal the nutritional value of one bowl of brown rice.
Grains are complex carbohydrates and are high in protein, iron, fiber (soluble and insoluble), B vitamins, potassium and phytonutrients.
They are filling and digested slowly so that they provide a steady stream of energy for hours.
They have been shown to lower cholesterol and protect against heart disease, diabetes and cancer.
Quinoa (pronounced "keen waa") is an ancient grain dating back to the Inca civilization of South America.
It is higher in protein than other grains and provides all of the essential amino acids, making it a complete protein.
It is gluten free, light and easy to digest.
Quinoa is also easy to prepare and cooks in less than 15 minutes.
One thing to remember about quinoa is that it must be rinsed before cooking because it has a natural coating of bitter saponins which protect it from birds while growing.
If you are a carbophobe, try slowly adding some whole grains to your diet.
Start with steel cut oats for breakfast, and brown rice or quinoa for lunch or dinner.
Here's a great recipe for a quinoa salad that you could also make with brown rice.
Northern Italian Quinoa Salad (Serves 4) 1 cup quinoa 2 cups water ½ teaspoon sea salt ¼ cup extra virgin olive oil ¼ cup lemon juice 1 cup finely chopped red, yellow or green bell pepper ¾ cup finely chopped red onion ½ cup finely chopped cooked marinated artichoke hearts ¼ cup capers ½ cup currants ½ cup finely chopped fresh Italian flat leaf parsley Rinse quinoa thoroughly, drain and place in a pot with the water and salt.
Bring to a boil, lower heat, cover and simmer until water is absorbed (15 to 20 minutes).
Remove from heat and let stand for 5 to 10 minutes.
Combine olive oil and lemon juice.
Add peppers, onion, artichoke hearts, capers, currants and parsley, and toss.
Add the quinoa and stir gently to combine.
Salt and pepper to taste.
Serve over mixed greens.
Enjoy!
Since the 1990's we have been stuck in the low carbohydrate phase of the cycle and the poor carbohydrate has taken quite a bashing.
The popularization of the low carb mantra has resulted in making us all carbophobic, shunning bread and pasta until our bodies rebel and send us on a binge of chips, pretzels and cookies.
Grains, however, have been a central element of the diets of all civilizations, from the rice of the far East to the oats of Scotland, the buckwheat of Russia, and the corn of the Americas.
So fundamental is the human need for grain that our word "meal" is derived from the ground form of it.
What the low carb craze fails to recognize is that there is a fundamental difference between highly processed carbohydrates that are stripped of bran, fiber and nutrients, and whole, nutrient rich grains.
The difference is so pronounced that it takes five bowls of white rice to equal the nutritional value of one bowl of brown rice.
Grains are complex carbohydrates and are high in protein, iron, fiber (soluble and insoluble), B vitamins, potassium and phytonutrients.
They are filling and digested slowly so that they provide a steady stream of energy for hours.
They have been shown to lower cholesterol and protect against heart disease, diabetes and cancer.
Quinoa (pronounced "keen waa") is an ancient grain dating back to the Inca civilization of South America.
It is higher in protein than other grains and provides all of the essential amino acids, making it a complete protein.
It is gluten free, light and easy to digest.
Quinoa is also easy to prepare and cooks in less than 15 minutes.
One thing to remember about quinoa is that it must be rinsed before cooking because it has a natural coating of bitter saponins which protect it from birds while growing.
If you are a carbophobe, try slowly adding some whole grains to your diet.
Start with steel cut oats for breakfast, and brown rice or quinoa for lunch or dinner.
Here's a great recipe for a quinoa salad that you could also make with brown rice.
Northern Italian Quinoa Salad (Serves 4) 1 cup quinoa 2 cups water ½ teaspoon sea salt ¼ cup extra virgin olive oil ¼ cup lemon juice 1 cup finely chopped red, yellow or green bell pepper ¾ cup finely chopped red onion ½ cup finely chopped cooked marinated artichoke hearts ¼ cup capers ½ cup currants ½ cup finely chopped fresh Italian flat leaf parsley Rinse quinoa thoroughly, drain and place in a pot with the water and salt.
Bring to a boil, lower heat, cover and simmer until water is absorbed (15 to 20 minutes).
Remove from heat and let stand for 5 to 10 minutes.
Combine olive oil and lemon juice.
Add peppers, onion, artichoke hearts, capers, currants and parsley, and toss.
Add the quinoa and stir gently to combine.
Salt and pepper to taste.
Serve over mixed greens.
Enjoy!
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