QUINOA, pronounced “keen-wa”, is still relatively new to Jamaica. However, those who have discovered it know just how good it is, while others, walking by it in supermarkets unaware of its benefits, are really missing out.

Whole grain quinoa, which is technically a seed, is one of the most nutritious of all grains. It’s high in fibre, a good source of iron and potassium. Quinoa is very easy to digest and does not leave you feeling bloated, which is often the case after eating rice.

What also makes this super grain a first choice for me is how easy it is to prepare and its versatility. It’s delicious by itself or when used in recipes that call for whole grains.

HERE ARE SOME OTHER BENEFITS:

1. Quinoa is gluten-free: A nutrient dense food that is gluten-free and very non-allergenic, which means that people who have special diets can usually eat it without any problems.

2. It’s a complete protein: Quinoa contains eight vital amino acids. It is ideal for vegans and vegetarians looking for alternatives to tofu and soya products.

3. Great for your health: Quinoa is a vegetable protein that is easy to digest. It is also a complex carbohydrate that slowly releases its nutrients into the body. Therefore, you do not get the usual rush of carbs followed by a lull. This is especially beneficial for diabetics and people with kidney problems.

4. Varieties of quinoa to enjoy: There are at least three different colours and types of quinoa. The most common is white quinoa, which is more a cream colour. You can also find black quinoa and red quinoa. The different varieties also have different levels of oils in them and you’ll find that some are crunchier than others. The most common form is the grain, which can be enjoyed raw when sprouted, or steamed/boiled just like rice. You can also buy quinoa flour, which is sometimes used as a substitute for wheat flour in baking. And quinoa flakes make great breakfast porridge.

5. Quinoa can help you lose weight: Quinoa is not very high in calories or fat count. However, it is very filling. So, you don’t need to eat a lot to feel satisfied. It also pairs nicely with salad vegetables and fruit.

6. Easy to prepare: It only takes 1-2 days to sprout if you choose to enjoy it raw. However, if you want to steam or boil it, then it can be ready within 15-20 minutes, just as you would cook pasta or rice.

7. Something new: It is a new ingredient to many, but well worth looking into and trying for the good health of your body. Trying something new in our diet often brings a sense of excitement — instead of sticking to the same food options weekly.

It is best to rinse quinoa first to remove the naturally occurring bitter saponins; however, most brands now come thoroughly rinsed.

Bena Nakawuki is an internationally trained and certified raw food teacher, wellness coach and editor. She is currently the only certified member of the International Association of Raw Food Coaches and Teachers in Jamaica. She is the owner of The Lotus Line and may be contacted at TheLotusLine@gmail.com, www.facebook.com – The Lotus Line of Natural Health Products and Services, and twitter.com/TheLotusLine.