Steven V. Joyal
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 Split Pea Soup*
Cilantro Chicken* with brown rice Vegetable juice with lemon
Day 5 Recipes
QUINOA BREAKFAST
Serves 2
1 cup quinoa
2 cups water
2 dates, chopped
Va cup berries (your choice)
1 teaspoon honey
1 teaspoon cinnamon
Wash the quinoa to remove the seed cover. Bring the water to a boil and stir in the quinoa. Cover and reduce heat to low, and simmer for 15 minutes. While the quinoa is simmering, chop the dates and combine with the berries, honey, and cinnamon. Add this fruit mixture to the simmering quinoa during the last 5 minutes it is cooking. |
Jonny Bowden, Ph.D., C.N.S.
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 Quinoa is higher in lysine than wheat (lysine is an amino acid that's scarce in the vegetable kingdom), and the amino acid content of quinoa seed in general is considered well balanced for human and animal nutrition, and similar to that of casein.
Preparing and Eating Quinoa
You can use quinoa to make flour, soup, or breakfast cereal. Most quinoa sold in the United States has been sold as whole grain that is cooked separately as rice or in combination dishes such as pilaf. |
| In fact, legend has it that the Incan armies frequently marched for days at a time eating a mixture of quinoa and fat known as "war balls," and at planting time tradition demanded that the Incan leader would plant the first quinoa seed using a gold shovel.
Quinoa is a highly nutritious food and is considered a high-protein "grain." The protein quality and quantity in quinoa seed is often superior to those of more common cereal grains, and the nutritional quality of this crop has been compared to that of dried whole milk by the Food and Agriculture Organization (FAO) of the United Nations. |
| Preparing and Eating Quinoa
You can use quinoa to make flour, soup, or breakfast cereal. Most quinoa sold in the United States has been sold as whole grain that is cooked separately as rice or in combination dishes such as pilaf. Noted natural-foods expert and author Rebecca Wood suggests cooking about 2 cups of stock or water per cup of quinoa, which should yield about 3 cups of cooked grain and take only about 15 minutes to prepare. |
| In fact, legend has it that the Incan armies frequently marched for days at a time eating a mixture of quinoa and fat known as "war balls," and at planting time tradition demanded that the Incan leader would plant the first quinoa seed using a gold shovel.
Quinoa is a highly nutritious food and is considered a high-protein "grain." The protein quality and quantity in quinoa seed is often superior to those of more common cereal grains, and the nutritional quality of this crop has been compared to that of dried whole milk by the Food and Agriculture Organization (FAO) of the United Nations. |
Mike Adams, the Health Ranger
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 Mueller: Yes, the whole grain quinoa does take that long.
Mike: Even that's not bad, right? If you try to boil whole grain wheat berries or something else, you're going to spend a lot more time than that.
Mueller: That's right, and if you're already in the kitchen, you're probably mixing something else while your whole grain quinoa's boiling.
Mike: What about children? Do kids like this recipe?
Mueller: Actually, our most popular flavor right now is the Oaxacan Chocolate.
Mike: Kids are eating it up?
Mueller: They're eating it up. |
| REPPED: Mike: I'm here today with Christina Mueller from the AltiPlano Gold Company, and you have a rather interesting quinoa product that I think people deserve to hear about. Tell us a little bit about that.
Mueller: Sure. It's actually an instant hot cereal that's made from quinoa, which is a grain that's native to the high plains of South America. It's actually a complete protein, so you don't have to combine it with other beans or grains to get a complete protein, and it's also high in fiber. |
| Is there something about quinoa that you've felt passionate about for years?
Mueller: Yes. Well, I had lived in Chile and traveled extensively in South America, so I was very familiar with the application of quinoa in the local diets there. I'm one of those crazy "foodie" gourmet people and I'm very interested and passionate. One year, my New Year's resolution was to cook with a new grain, so I started doing it in different applications beyond what they use it for traditionally. Then, when I started this business, I knew I wanted to go into the natural food space. |
Mike Adams, the Health Ranger
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 Mike: With the trends that you're seeing, what kind of annual growth rate are you seeing in the demand for quinoa?
Leventry: Our shipments the first year were at roughly 27 metric tons total. That's what we exported, all to the United States.
Mike: What year was that?
Leventry: 1998. And we have more or less doubled each year. Now, this is the first year that we have begun to level off, which, without getting too technical, is not necessarily a bad thing from a cash flow position. We've just recently been given JAS, which is the Japan Organic Certification symbol. |
Mike Adams, the Health Ranger
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| Mueller: That's right, and if you're already in the kitchen, you're probably mixing something else while your whole grain quinoa's boiling.
Mike: What about children? Do kids like this recipe?
Mueller: Actually, our most popular flavor right now is the Oaxacan Chocolate.
Mike: Kids are eating it up?
Mueller: They're eating it up. Parents love it too, because it has the lowest sugar number of all our flavors. Kids like the taste of it because it's got that little bit of chocolate in it as well.
Mike: Wonderful. Well, I wish you the best of success with this product line. |
| Your product makes quinoa easy to actually use and get into their daily diet, right?
Mueller: That's exactly right, it's packaged in portion-sized servings. We have eight of these packets in each box, so you literally just take the package out of the box and can put it in the microwave, or add boiling water or milk.
Mike: It's a lot like instant oatmeal packaging.
Mueller: Correct.
Mike: The size and shape of it are similar, too.
Mueller: Exactly. We also have some unique flavors. |
Mike Adams, the Health Ranger
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| Mike: What about sustainable economics for the farmers of the quinoa? How does your company ensure that they can make an honest living creating this product?
Leventry: In the last three years, we have flown over a million dollars into the Ecuadorian farmers cooperative. It's a cooperative formed of 13 village units. We work through an agency called Erpe. |
Mike Adams, the Health Ranger
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| Well, I had lived in Chile and traveled extensively in South America, so I was very familiar with the application of quinoa in the local diets there. I'm one of those crazy "foodie" gourmet people and I'm very interested and passionate. One year, my New Year's resolution was to cook with a new grain, so I started doing it in different applications beyond what they use it for traditionally. Then, when I started this business, I knew I wanted to go into the natural food space. I had just been diagnosed with food allergies myself. |
Mike Adams
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| One of the best grains I recommend is quinoa, which isn't really a grain, but most people think it is, so I'll call it that. quinoa has a complete protein, high fiber, excellent mineral content, complex carbohydrates and a long shelf life to boot. It's • easy to prepare, easy to eat, and can be made into a number of delicious recipes. That's why the Incas considered quinoa to be a gift from the gods. I agree with this view on quinoa, which is why I make it a part of my daily diet. |
Elaine Magee
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 B3, 9% B6, 11% folic acid, 28% magnesium, 21% selenium
Yes
Quinoa
Not as well known as the other whole grains, quinoa is a mild-flavored grain that can be baked into breads and casseroles or paired with vegetables and beans.
% c dry quinoa: 140 calories, 4 g fiber, 5 g protein, 26% Daily Value for vitamin E, 12% B2, 8% B3, 12% folic acid, 32% magnesium
No
Whole wheat flour
1 tend to use part whole wheat flour and part unbleached white; otherwise, the texture is too dense and the color too brown to pass muster with the rest of the Magee clan. |
Mike Adams, the Health Ranger
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| We're not trying to teach these Ecuadorian farmers who've been doing this on and off for centuries how to grow quinoa at 11,000 feet. They know that. And they know how to do it organically because they've never used chemicals anyway. They can't afford them. I was reading an editorial yesterday in the Los Angeles Times, and it came to the conclusion -- it was kind of knock on the World Bank -- that they don't need gifts and they don't need handouts. They need markets. It took them the whole editorial to get there. |
| Plus, most whole grains take a long time to cook, and then there's usually some processing that you have to do, but quinoa is a little sesame seed-looking grain that you cook in 15 minutes and it's ready to go. You can flavor it and use it with sweets, or you can flavor it for savory dishes. You can put in soy sauce, other flavorings and vegetables of all sorts. You can put meat in it and chicken and things like that. It really has a lot of various uses. We use it like rice and cook it like rice. In fact, I cook it in a rice cooker. |
| It has a delicate nutty flavor, and the main thing about quinoa is it's a whole grain. It's a super-grain because it is a complete protein. It has all the essential amino acids necessary for health and development, and it's in the right proportion for human growth and development, which is very important. It has the same nutritional profile that milk does, so it's more of a complete protein like milk or meat that you get from an animal source, but it's a vegetable source. It's the only vegetable source recognized by the UN Food Association as a complete protein.
Mike: That's a very good point. |
Mike Adams, the Health Ranger
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 The difference is, when I go shopping, I'm buying food ingredients, not packaged food, so I'm buying quinoa by the pound. A pound of quinoa is only a couple of bucks, and that's 25 meals of quinoa. You add something else in it that you buy by the pound, like onions or eggs, and that's very inexpensive. That's a meal the Incas have traditionally eaten in the Andes Mountains, by the way: Boiled quinoa with onions and eggs. It's a wonderful meal. It's a delicious dish. Vegetables are not expensive either. Fruits are not that expensive. |
Gabriel Cousens
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 Quinoa Salad
3 cups water
1 % cup quinoa
1 tablespoon coconut oil (or other recommended oil to taste) % teaspoon salt
Combine in saucepan, bring to a boil, cover, and steam for 15 minutes. The quinoa will be translucent. Remove from heat and stir in 2 tablespoons coconut oil. Leave the lid off and set aside.
In a medium bowl, combine:
2 celery stalks, diced
Vt red onion, diced (optional)
2 tomatoes, diced one bunch cilantro, chopped one-half bunch parsley, chopped
1 tablespoon coconut oil
1 clove of garlic (optional)
1 'A tablespoons lemon juice
Season with salt and pepper to taste. |
| Quinoa and Black Bean Salad
1 cup cooked quinoa (see chart)
2 scallions, sliced thin
A cup chopped tomatoes
A cup chopped celery
A cup chopped red bell pepper
1 cup cooked black beans (see chart) Toss in a large mixing bowl.
Dressing:
Whisk together:
4 tablespoon olive oil
2 tablespoon lemon juice
1 small clove garlic, minced (optional) salt and pepper to taste one-half bunch cilantro, minced
Toss with quinoa and bean mixture. Serves 4. |
Mike Adams, the Health Ranger
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| It was done through the German certification agency that we used to certify our quinoa as organic. Hans Gotts introduced me to Erpe. He knew of them and what they were doing. I expressed to him my concern. I had tried two other possible sources; the problem being there was no way to set up measurements of whether the money was flowing to the farmer. It helps to be in the Peace Corps in a country for three years. You can judge the culture quickly. So, this was the third attempt, and it worked out fine. |
Gary Null
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| SALADS
SPROUTED quinoa, CELERY ROOT, AND CARROT SALAD (Serves 2)
'A cup organic quinoa, sprouted (takes one full day to prepare; see note below) 'A cup celery root, shredded 'A cup carrots, shredded 1 Tpine nuts
1 Tpumpkin seeds, raw
2 T apple cider vinegar 4 T canola oil
2 Tpumpkin oil
Toss all ingredients and serve, or let marinate for up to 8 hours.
To make quinoa sprouts: Wash and rinse quinoa and soak in purified water for two hours. Drain very well and let sit out on plate for 8 to 16 hours. The quinoa will get little tails, which means they have sprouted. |
Steven V. Joyal
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| Bring the water to a boil and stir in the quinoa. Cover and reduce heat to low, and simmer for 15 minutes. While the quinoa is simmering, chop the dates and combine with the berries, honey, and cinnamon. Add this fruit mixture to the simmering quinoa during the last 5 minutes it is cooking. |
Jonny Bowden, Ph.D., C.N.S.
See book keywords and concepts |
| Noted natural-foods expert and author Rebecca Wood suggests cooking about 2 cups of stock or water per cup of quinoa, which should yield about 3 cups of cooked grain and take only about 15 minutes to prepare. She reminds us that it is as versatile as rice (and, in my opinion, a good deal better for us) and can be substituted for rice in any recipe, or used as a side dish.
Quinoa has a lower sodium content and is higher in calcium, phosphorus, magnesium, potassium, copper, manganese, and zinc than wheat, barley, or corn. |
David W. Grotto, RD, LDN
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 Bring to a boil, cover, and simmer over medium heat about 15 minutes until all water is absorbed. Let quinoa cool. Gently stir remaining ingredients into quinoa. Serve as a room temperature or cold salad. break it down . . .
Calories: 190; Total fat: 4g; Saturated fat: Og; Cholesterol: Omg; Sodium: 20mg; Total carbs: 36g; Fiber: 3g; Sugar: 14g; Protein: 5g.
Did you know . . . xylitol, a popular sugar alternative, is made from raspberries?
What's the Story? |
Mike Adams, the Health Ranger
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 It was typically grown at high altitude in South America, and it was planted and harvested with religious ceremonies that honored the sacred gifts from nature provided in the quinoa plant. quinoa is remarkable in its high amount of fiber and protein. In fact, it has more protein than any other natural product in the grain world. It also has a considerable amount of fiber, and again that makes for healthy digestive function. The protein and fiber content of quinoa make it a fantastic all-around supergrain to use in your diet or to put into a food bar like this one. |
Mike Adams
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| Quinoa has a complete protein, high fiber, excellent mineral content, complex carbohydrates and a long shelf life to boot. It's • easy to prepare, easy to eat, and can be made into a number of delicious recipes. That's why the Incas considered quinoa to be a gift from the gods. I agree with this view on quinoa, which is why I make it a part of my daily diet.
Health Improvements You Can Expect to Experience
So far we've talked about what good nutrition really means -- how to get it and why the national food supply is not a good source for nutrition. |
David W. Grotto, RD, LDN
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| Caribbean quinoa by Dawn Jackson Blatner
Servings: 6 • Prep and cooking time: 30 minutes
According to Dawn Jackson Blatner, spokesperson for the American Dietetic Association, quinoa is a "delicious, nutritious, and quick-cooking grain." When you try her recipe, I think you will agree! This recipe contains seven powerhouse foods. |
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