Quinoa: A Versatile Gluten Alternative

A Healthy Carb that’s Actually Good for You?

Dec 8, 2008 Leslie Aronson

Quinoa packs a nutritional punch as a complete protein and is a versatile alternative to traditional grains.

A food much prized by the Incas, quinoa lost popularity after European conquistadors suppressed its cultivation. This super-food has made a comeback in recent years, however, due to its near perfect nutritional properties and increased attention from the organic and natural food movements.

Complete protein power

Quinoa (pronounced KEEN-wah) is an excellent source of protein because it is a complete protein, which means that it contains all nine essential amino acids (Histidine, Isoleucine, Leucine, Lysine, Methionine, Cysteine, Phenylalanine, Tyrosine, Threonine, Tryptophan, and Valine). This is due in part to the fact that it is a seed rather than a grain, as commonly thought. Because it is a protein as well as a carbohydrate, it is an excellent addition or primary element to any meal.

Innovative Substitution

Used as a substitute for other common foods, such as rice, couscous, oats, or potatoes, quinoa can pack more of a nutritional punch at any meal, including breakfast. Cooked similarly to rice or oats, quinoa mixed with brown sugar, nuts, and raisins or apples creates a delicious alternative to traditional oatmeal. Served as a simple side dish it can replace rice or potatoes, and makes an interesting addition to salads and casseroles.

Quinoa flour, though sometimes harder to find than quinoa itself, is an alternative to regular enriched or wheat flour and has a nutty quality that can add depth and versatility to any dish. Quinoa in any form is an excellent alternative for those with gluten allergies, or simply for folks who want to cut down on their gluten intake. People with gluten allergies generally are unable to digest foods containing gluten, such as wheat, and as such are relatively limited in their food choices. Quinoa can add another dimension of choice. A delicious quinoa-corn recipe is available at deliciouslivingmag.com.

Preventative Agent

According to www.whfoods.com, quinoa is also a significant source of magnesium, manganese, and iron, as well as other nutrients. Migraine-sufferers might be interested to discover that quinoa may help ease their headaches, as magnesium helps relax blood vessels, the restriction of which is believed to be a source of migraine pain. Similarly, magnesium is a key element in maintaining good cardiovascular health.

A significant source of fiber, quinoa (and a well balanced diet generally rich in fiber) is also beneficial in preventing many maladies, including breast and colon cancer. The complex nutritional makeup of quinoa, as well as its versatility makes it an excellent addition and staple in any kitchen. Like most grains, quinoa should be stored at room temperature in an air-tight container, and should ideally be rinsed before cooking.

The copyright of the article Quinoa: A Versatile Gluten Alternative in Healthy Cooking is owned by Leslie Aronson. Permission to republish Quinoa: A Versatile Gluten Alternative in print or online must be granted by the author in writing.

Quinoa plant