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maltatoday, SUNDAY, 27 SEPTEMBER 2015 Food 35 Fine food of the week WITH more and more food and fitness blogs fea- turing recipes with quinoa, one has to wonder what's all the fuss about? It seems that year in year out there are new super- foods bound to change your life, make you slim- mer, lower your blood pressure, reduce cholester- ol and maybe even do the washing up. The Food and Agricultural Organisa- tion of the United Nations (FAO) has officially de- clared 2013 as the Interna- tional Year of the Quinoa. Quinoa was consumed by people as long as three to four thousand years ago, when the ancient Incas dubbed the seed as "the gold of the Incas" as the nutrient packed seed was said to increase stamina and reduce re- covery time for warriors. Though most of the world's qui- noa comes from South America, it is very versatile and can grow in almost any conditions, from high altitudes with thin air and sub-freezing temperatures to low lands where the soil is salty or sandy, rainfall is scarce and the sun is scorching. Perhaps the most striking health benefit of quinoa lies in its protein content. Though official- ly a seed, quinoa is often grouped with cereal grains as it can be eaten in much the same way and even ground into a flour. Other cereal grains are known to con- tain inadequate protein levels as a standalone meal. Not only does quinoa boast a high protein con- tent but it also acts as a complete protein as it contains nine essen- tial amino acids. Where a steak contains approximately 15% pro- tein, quinoa contains 10%, mak- ing it an ideal meat substitute for vegetarians. Quinoa also contains more than twice the amount of fibre than other grains, helping 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 grass- es like wheat, quinoa contains a higher content of monounsatu- rated fats. The higher fat content causes slower oxi- dation which gives the seed a higher resistance to heat, therefore allowing more cooking without losing pre- cious nutrients. Quinoa is rich in iron, which is essential in trans- porting oxygen from cell to cell. It has been known to increase brain function as the brain uses 20% of blood oxygen. Other health ben- efits of iron include better neurotransmitter synthesis, body temperature regula- tion, detoxification, energy production and the forma- tion of healthy bones and teeth. The high content of mag- nesium is said to reduce the incidence of Type 2 diabetes by promoting healthy blood sug- ar control. It also helps to relax blood vessels and alleviate symp- toms of migraine. At only 172 calories in ¼ cup of dry quinoa, 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 substi- tute for animal products and a great help for weight watchers preparing for summer just weeks away. Ingredients ¾ cup honey • ½ cup solid coconut oil • 1 tsp ground cinnamon • Pinch salt (only if the nuts you're adding are unsalted) • 1 tsp pure vanilla extract • 3 cups rolled oats (not the quick-cooking kind) • ½ cup raw quinoa, rinsed well in cold water • 2 cups roughly chopped raw almonds • ½ cup sweetened flaked coconut • 1 egg white, beaten • 1-2 cups dried fruits such as chopped dried cherries, raisins, or dried • blueberries (optional) Recipe of the week What's all the fuss about quinoa? Method Preheat oven to 160°C. 1. Line a large rimmed baking sheet with parchment paper. 2. To a small pan over low heat, add the honey, coconut oil, cinnamon, 3. and salt (if using). Heat, stirring occasionally, until melted and thoroughly combined. 4. Remove from heat. Stir in the vanilla. Set aside. 5. In a large bowl, stir together the oats, quinoa, almonds, and coco- 6. nut. Pour the wet ingredients over the oat mixture and stir until well- 7. combined. In a small bowl, beat the egg white until frothy. 8. Add to the granola and stir until very well combined. 9. Pour the granola into the baking sheet and bake until golden brown 10. and fragrant, 35-45 minutes, opening the oven to stir the granola about 20 mins into the cooking process. Remove from oven and let cool completely. 11. Break into bite-size chunks. Mix in dried fruit, if using. 12. Stores well in an airtight container at room temperature for several 13. days. 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 Honey almond quinoa granola