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maltatoday, SUNDAY, 15 JANUARY 2017 35 QUINOA has been on the top of the grain list for fitness bunnies for years now. High in protein and with a low glycemic index, this is the perfect source of good carbs. 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 recovery 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 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 cere- al grains as it can be eaten in much the same way and even ground in- to a flour. Other cereal grains are known to contain inadequate pro- tein levels as a standalone meal. Not only does quinoa boast a high protein content but it also acts as a complete protein as it contains nine essential amino acids. 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 than other grains, helping with reliev- ing constipation whilst also lower- ing cholesterol and glucose levels and reducing the risk of haemor- rhoids. 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 monounsatu- rated fats. The higher fat content causes slower oxidation which gives the seed a higher resistant to heat, therefore allowing more cooking without losing precious nutrients. Quinoa is rich in iron which is essential in transporting oxy- gen from cell to cell. It has been know to increase brain function as the brain uses 20% of blood oxy- gen. Other health benefits of iron include better neurotransmit- ter synthesis, body temperature regulation, detoxification, energy production 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 al- leviate symptoms 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 substitute for animal products and a great help for weight watchers prepar- ing for summer just weeks away. Fine food of the week Food 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 co- conut • 1 egg white, beaten • 1-2 cups dried fruits such as chopped dried cherries, raisins, or dried blueber- ries (optional) Method 1. Preheat oven to 160°C. 2. Line a large rimmed baking sheet with parchment paper. 3. To a small pan over low heat, add the honey, coco- nut oil, cinnamon, and salt (if using). 4. Heat, stirring occasionally, until melted and thoroughly combined. 5. Remove from heat. Stir in the vanilla. Set aside. 6. In a large bowl, stir together the oats, quinoa, almonds, and coconut. 7. Pour the wet ingredients over the oat mixture and stir until well-combined. 8. In a small bowl, beat the egg white until frothy. 9. Add to the granola and stir until very well combined. 10. Pour the granola into the baking sheet and bake until golden brown and fragrant, 35-45 minutes, opening the oven to stir the granola about 20 mins into the cook- ing process. 11. Remove from oven and let cool completely. 12. Break into bite-size chunks. Mix in dried fruit, if using. 13. Stores well in an airtight container at room tempera- ture for several days. Recipe of the week Quinoa – Inca's gold 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