How to make quinoa, the superfod, work for you

LIKE many healthy foods, the superfood quinoa can either make your taste buds come alive or shut them down on account of the bland and even bitter taste.But Vanessa White-Barrow, president of Jamaica Association of Professionals in Nutrition and Dietetics (JAPINAD), says quinoa is rich in nutrients that are beneficial to one’s health and well-being.She explained that it is a favourite for vegans because it is a plant source of all nine of the essential amino acids that one needs to make body proteins — making it a complete protein similar to an egg.White-Barrow further pointed out that other grains, like rice, lack the amino acid lysine, which is present in quinoa.“Persons who have conditions such as celiac disease or non-celiac gluten sensitivity, and who have to avoid wheat, barley and rye products because of gluten (the protein found in flour made from cereals such as wheat, barley or rye which gives dough its elastic texture), can consume quinoa as a safe source of carbohydrate starch for energy. Quinoa is also a rich source of micro-nutrient minerals, namely calcium, potassium, zinc, iron, magnesium, B vitamins and fibre.”Quinoa’s bitter taste is caused by saponin, a chemical naturally produced by the plant to protect it from predators, and as a result, people may be turned off from eating it.But according to White-Barrow, the bitterness can be removed by simply rinsing raw quinoa under cold running water using a colander with a fine mesh to prevent the grains from falling out.“Washing is repeated until the water from the quinoa is running clear instead of frothy. This is a sign that the saponin has been removed,” she said.How can quinoa be made more appetising? The JAPINAD president said that like other grains such as rice, corn, barley and oats, quinoa is a seed and can be prepared the same way or used to make flour for treats.“It is easily prepared (taking about 10 minutes to cook) and comes in a variety of colours (white, brown, red, black). This versatile superfood can be used to make flour that can then be used to make pastries such as cookies, cakes, muffins, pancakes, breads, pasta or puddings,” she revealed.“Quinoa can also be prepared in much the same way like one would do rice or corn, and eaten with vegetables and legumes or used to make a variety of tasty dishes such as salads like vegetarian quinoa salad, quinoa and black bean salad, wraps or sandwiches,” she added.The taste of quinoa can also be improved by adding coconut to it for flavour, adding cheese, making it into a breakfast cereal with fruits and milk, or adding onions or garlic for flavour.