Quinoa – have you tried it?
Pronounced ‘keen-wa’ this super seed from South America is low on the GI and because it boasts 9 grams of protein per cup, will keep you feeling fuller for longer. Quinoa is also a valuable source of soluble and insoluble fibre (so it helps to clean you out) and is a good source of zinc, B6, folate and magnesium.
Use quinoa in place of cous cous, pasta or rice with sauces, curries or stir fries and in salads like tabbouleh. It can also be boiled up in half milk half water to create a porridge which tastes great topped with yoghurt and bananas or with crushed nuts and sultanas stirred in in the final 10 minutes of cooking.
Raw it looks nothing like this, its much paler and about a third of its cooked size. You know its ready when the tail separates from the main body of the seed (see above). Quinoa flakes and flour are also available as substitutes to flour and red, black and white varieties are available.