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maltatoday, SUNDAY, 22 MAY 2011 37 RECIPE OF THE WEEK WITH more and more food and fitness blogs featuring recipes with quinoa, one has to wonder - what's all the fuss about? It seems that year in year out there are new superfoods, bound to change your life, make you slimmer, lower your blood pres- sure, reduce cholesterol and maybe even do the washing up. The Food and Agricultural Organisation of the United Nations (FAO) has officially declared 2013 as the Interna- tional Year of the Quinoa. People consumed quinoa as long as three to four thousand years ago, when the an- cient Incas dubbed the seed "the gold of the Incas", with the nutrient-packed seed said to increase stamina and reduce recovery time for warriors. Though most of the world's quinoa comes from South America, it is very versatile and can grow in almost any conditions, from high altitudes with thin air and sub-freez- ing temperatures to low lands where the soil is salty or sandy, rainfall is scare and the sun is scorching. Perhaps the most striking health benefit of quinoa lies in its protein content. Though officially a seed, quinoa is often grouped with cereal grains as it can be eaten in much the same way and even ground into f lour. Other cereal grains are known to contain inadequate protein levels as a standalone meal. Not only does quinoa boast a high protein content but it also acts as a complete pro- tein as it contains nine essential amino ac- ids. Where a steak contains approximately 15% protein, quinoa contains 10%, making it an ideal meat substitute for vegetarians. Quinoa also contains more than twice the amount of fibre of other grains, help- ing with relieving constipation whilst also lowering cholesterol and glucose levels and reducing the risk of haemorrhoids. It also makes you feel fuller for longer, reducing the amount of calories taken in. In comparison to cereal grasses like wheat, quinoa contains a higher content of monounsaturated fats. The higher fat con- tent causes slower oxidation, which gives the seed a higher resistance to heat, allow- ing more cooking time without losing pre- cious nutrients. Quinoa is rich in iron, which is essential in transporting oxygen from cell to cell. It has been known to increase brain func- tion as the brain uses 20% of blood oxygen. Other health benefits of iron include better neurotransmitter synthesis, body tempera- ture regulation, detoxification, energy pro- duction and the formation of healthy bones and teeth. The high content of magnesium is said to reduce the incidence of Type 2 diabetes by promoting healthy blood sugar control. It also helps to relax blood vessels and allevi- ate symptoms of migraine. At only 172 calories in ¼ cup of dry qui- noa, 24 of which come from protein, only 12 come from sugars and the rest is made up of complex carbohydrates, fibre and healthy fats, it is an ideal substitute for animal products and a great help for weight watch- ers preparing for summer just weeks away. maltatoday, SUNDAY, 6 APRIL 2014 FINE FOOD OF THE WEEK What's all the fuss about quinoa? However you spell it - barbeque, bar- becue, BBQ, Barbie-Q -homemade BBQ sauce will wow your friends. Just keep how easy it really is to make a secret. Ingredients • ½ cup quinoa (red or white), rinsed • ½ cup freshly squeezed lemon juice • ¼ cup extra-virgin olive oil • Kosher salt and freshly ground pepper • A pinch of freshly grated nut- meg • 3 bunches of fresh flat-leaf parsley, finely chopped (about 4 cups) • ½ cup finely chopped fresh mint leaves • 1 pint cherry tomatoes, quar- tered • 1 English cucumber, diced • Small handful roasted red pep- pers, finely chopped Method 1. Bring 1 cup of water to a boil in a small saucepan. Meanwhile, in a small cast-iron skillet (if possi- ble), toast the quinoa over mod- erate-high heat until the grains give off a nutty aroma and start to pop. 2. Pour the quinoa into the boiling water, taking care that the pot does not boil over. 3. Turn it down to a simmer, cover, and cook until the water is ab- sorbed and the quinoa is tender, 12 to 15 mins. 4. Remove it from the heat and al- low to cool. 5. Whisk together the lemon juice, olive oil, ½ rounded teaspoon of salt, pepper and nutmeg. 6. Combine the parsley, mint, cherry tomatoes, cucumber, roasted peppers and the cooled cooked quinoa in a large bowl. 7. Pour the dressing over the salad and toss to coat. 8. Taste for seasoning, and let sit for about 5 mins before you serve. (This tastes even better the next day) Quinoa tabbouleh Quinoa is rich in betacyanin, which gives the seed its reddish hue, however it is also possible to find quinoa seeds in orange, tan, pink, purple and black