CHENOPODIUM QUINOA AND AMARANTHUS EDULIS
QUINOA (pronounced KEEN-wah) and amaranth are two modern-day superfoods.
They’re called superfoods because, unlike most grains such as wheat, corn, and barley, quinoa and amaranth are not missing the key amino acid lysine in their proteins, and so they contain all the amino acids needed for building muscle, tendons, and other tissue. That’s why I’ve grouped them together here. The World Health Organization has rated the quality of their proteins as at least equivalent to that of milk, which makes them invaluable for people on vegan and vegetarian diets, who are seeking alternate sources of protein.
Quinoa grows under harsh conditions of soil and climate and has been cultivated in the Peruvian Andes for more than 5,000 years. Because of its high nutritional value, the Incas called quinoa the “mother grain.” Their armies could march for days eating “war balls” made from quinoa mixed with fat. Today, most quinoa is imported from South America, although some is grown in high altitudes of the Colorado Rockies. Amaranth is widely distributed around the world in temperate and tropical climates (see The Food of the Gods, below).
THE ORGANIC FACTOR
It was the organic community that popularized these two grains in the United States, mostly because of their great nutritional content. They are easy to find in organic markets, both as grains and in breakfast flakes.
NUTRITION
In addition to protein, quinoa contains high levels of iron, potassium, riboflavin, vitamin B6, niacin, and thiamine. It’s also a good source of magnesium, zinc, copper, and manganese, and supplies some folic acid. Amaranth is nutritionally on a par with quinoa. It has rich stores of complete, lysine-rich protein, iron, zinc, and copper, and it is high in folic acid, calcium, and vitamin E. It even contains a bit of vitamin C. Both of these foods are far more nutrient-rich than the grass-family grains.
Like quinoa, amaranth is the seed of an annual herbaceous plant. It contains between 15 and 18 percent protein. Combining it with wheat, corn, or rice produces a protein that’s as nutritious as fish, red meat, or poultry. It has three times the fiber of wheat and five times more iron. It contains twice the calcium of milk. It also contains good amounts of vitamins A, C, and E. The E is contained mostly in the oil, which makes up about 8 percent of the grain and is mostly polyunsaturated and high in linoleic acid.
WHAT TO LOOK FOR
Today, one can go to the supermarket and see not only amaranth and quinoa in their grain forms but also as cereal on the shelves along with the cornflakes, as well as amaranth and quinoa flour, and even a butter substitute made with amaranth oil.
STORAGE AND PREPARATION
Harvested quinoa grains have a bitter, resinous coating of saponin, which must be removed before eating, as it interferes with digestion and the body’s ability to absorb nutrients. For quinoa grown in South America, this removal is usually accomplished by washing the grains in an alkaline solution. The saponin can also be milled off. Before using, rinse the grains under cold water until the water runs clear to remove any remaining saponin.
USES
Quinoa is a small grain with a light and delicate flavor. ....read more
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