1.

Societatea europeana din sudul continentului (actual Franta, Spania, Grecia,

Italia) a cultivat intensiv cereale inainte de revolutia agrara, inca din antichitate.
Evident ca revolutia agrara a dus la cresterea posibilitatilor de explotare, dar asta
nu inseamna ca cerealele se cultivau sporadic inainte. Anticii greci si romani
consumau cu precadere grau, struguri si masline (si derivate, cum ar fi uleiul si
vinul) si mai putin carne. Mancatorii de carne si de bere erau situati in nordul
continentului si erau numiti barbari. Termenul de cultivat la propriu si figurat
face tocmai aceasta distinctie intre cei care cultiva cereale si cei care vaneaza si
culeg roade salbatice. Biblia redactata in mare parte de catre Sf. Aspostol Petru
in Roma sacralizeaza graul, vinul si uleiul din ratiuni hemeneutice (incerca sa
adapteze crestinismul valorilor romane).
2. Una dintre cele mai sntoase diete ale lumii, dieta cretan, are la baza pinea,
boabele (fasole, naut, linte), fructele si intr-o mica masura pestele.
In rest, orice trebuie consumat cu moderatie. Pana si apa te poate ucide

Quinoa - mama tuturor cerealelor

Mari, 31 Martie 2009 01:41

Originara din Peru dar intalnita si in Bolivia, Ecuador, Chile, Argentina, Columbia, quinoa este
incadrata in categoria supraalimentelor, alaturi de semintele de in, germeni, lucerna, aloe
vera, orz verde, patrunjel, alge marine, stevie, floarea-soarelui, alge salbatice verzi-albastre.
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"Boabele de quinoa snt nite sfere mici, galbene i turtite, avnd un diametru de la
aproximativ 1,5 pn la 2 mm. Se prepar ntr-un mod asemntor orezului, dar timpul de
preparare se reduce aproape la jumtate. Prin preparare, boabele de quinoa cresc n volum de
aproximativ patru ori", noteaz dr Gillian McKeith, cunoscuta nutritionista engleza.

Considerat aliment de baza in civilizatia incasa fiind numita de ei "cereala-mama", astazi se

cunosc peste 1800 de varietati de quinoa. Desi face parte din familia cerealelor, este de fapt o
pseudo-cereala intrucat se situeaza la interferenta dintre cereale si ierburi. Denumita si
cereala care bate carnea datorita nivelului proteic care il depaseste pe cel al multor tipuri

de carne(aceste proteine fiind mai usor de digerat decat cele din carne), aceasta proteina
vegetala are exceptionalul merit ca nu produce colesterol sau rigidizarea arterelor.
Proprietatile semintelor comestibile de quinoa reduc cantitatea de grasimi din sange si previn
formarea placilor de aterom, reducand riscul de atac de cord.
Quinoa are un usor gust si aroma de nuca, boabe ca niste perle putin turtite de culoare galbui,
este digerata usor si contine cele mai multe proteine (16 23 %) dintre toate semintele
comestibile. Contine de asemenea fibre si aproape toti aminoacizii esentiali cunoscuti, care se
gasesc extrem de rar in proteina vegetala. Consumata frecvent sub forma de germeni (contin
enzime naturale) quinoa scade riscul problemelor cardiace. Boabele sunt bogate in vitaminele
A, C, D, E, K si din grupa B-urilor si sunt o buna sursa de fier, calciu, crom, cupru, fluor, iod,
magneziu, potasiu, seleniu, zinc. Datorita tuturor acestor vitamine si minerale quinoa
stimuleaza sistemul imunitar.
Quinoa contine mai mult calciu decat laptele ajutand la intarirea scheletului, a oaselor si a
cartilajelor devenind un bun factor de protectie impotriva degradarii oaselor, artritei,
malabsorbtiei calciului si a altor dereglari similare. Boabele de quinoa incoltite sunt
recomandate pentru tratarea tulburarilor cauzate de ficatul lenes: oboseala, alergii, balonare,
indigestie cronica, puls slab. Se recomanda si persoanelor cu intoleranta la gluten si constituie
o alternativa la orez si cuscus.
Boabele de quinoa sunt niste sfere mici si turtite, avand un diametru de cca 1,5 - 2 mm
Se poate pregati ca si orezul doar ca se fierbe mai putin, 14 18 minute, in proportia de 2 cani
apa la o ceasca de boabe. Boabele de quinoa cresc in volum de aproape 4 ori. Quinoa se
poate manca la micul dejun amestecata cu miere, migdale sau fructe de padure sau adaugata
in salate, supe, tocanite, budinca de cereale, mancaruri de cartofi.
RETETE:
Salata cu quinoa si portocale
3 portocale mari taiate in bucatele; 1 ceasca morcovi rasi pe razatoarea mare; 2 cesti quinoa
fierte; 1 ceasca telina rasa; dressing pentru salata format din ulei de masline, mustar si suc de
lamaie sau, in functie de gust, menta proaspata tocata marunt si frunze de salata verde.

Chiftelute de quinoa
200 gr quinoa se alege, se spala bine in apa rece si se pune la fiert in apa clocotita (cantitate
dubla fata de quinoa) cu sare, cam 20 minute la foc potrivit. 2 morcovi dati pe razatoarea
mica si 1 praz taiat marunt se pun intr-o tigaie cu 10 grame unt si se fierb acoperit 10 minute.
Se bat 2 oua cu 15 g smantana/branza si se adauga apoi legumele, quinoa si 50 g branza rasa.
Se adauga sare, piper, busuioc sau orice alt condiment va place. Din pasta rezultata se
formeaza chiftelute care se coc intr-o tigaie cu putin ulei. Se servesc calde sau reci cu salata.

Salata cu quinoa si legume

1 cana de quinoa fiarta; 1/2 ardei gras rosu; 1 sau 2 rosii; sfecla rosie; 1 broccoli de marime
mijlocie; 1 ceapa rosie; 2 morcovi. Se poate adauga, optional, 1 avocado, 2 cartofi fierti in
coaja sau rondele de castraveti. Dresingul se prepara din 2 catei usturoi taiati fin, un sfert de
ceapa taiata fin si putin ulei de masline sau ulei de in, sare si piper dupa gust. Salata acopera
masa de pranz pentru 2-3 zile. Poate fi pastrata in frigider, acoperita cu o folie. Combinata cu
un mic dejun alcatuit din sucuri naturale sau fructe si o cina sumara, este o metoda buna de
detoxifiere a organismului.

Quinoa este numele unei cereale arhaice, originare din America de Sud, unde crete la
mari altitudini (i la 4000 de m!). Boabele mici, relativ rotunde, de culoare alb-cenuiuglbui, sunt foarte de hrnitoare i foarte sntoase, bogate n proteine i, evident, lipsite
de colesterol.
Numit de ctre incai chisaya mama (mama tuturor cerealelor), quinoa a fost adus pe
continentul european de ctre colonitii spanioli, care o numeau hran pentru indieni.
Europenii nu au apreciat n mod deosebit aceast cereal i i-au forat pe btinai s
cultive o alt plant indigen, dar apreciat i pe btrnul continent: porumbul.
Popularitatea quinoa este de dat recent i se datoreaz studiilor efectuate pe boabele de
quinoa care au scos n eviden calitile ei: foarte hrnitoare, benefic pentru sntatea
uman n special pentru rinichi i problemele sistemului circulator cauzate de
colesterolul crescut, etc.
Utilizare
Quinoa se prepar prin fierberea i, mai rar, prin prjire i poate fi utilizat n preparate
culinare, asemeni orezului, n budinci, pilafuri, risotto, salate, etc. Spre deosebire de orez,
quinoa are ns un coninut de amidon redus i, din acest motiv, dup fierbere rezult un
preparat afnat, mult mai puin lipicios/cleios.
Ca regul general, quinoa se fierbe n ap cu puin sare sau, i mai bine, n sup de
carne sau legume timp de 15-20 de minute, acoperit, la foc mic. Dup fierbere, vasul se ia
de pe foc i se las acoperit pentru ca quinoa s absoarb tot lichidul. Quinoa se fierbe,
asemeni orezului n proporii de 1 la 2, sau la 3 pri (quinoa/lichid): 1 can de quinoa la
2 sau 3 cni de sup. Quinoa se adug, amestecnd, n lichidul de fierbere.
Quinoa i mrete volumul prin fierbe la pn de 4 ori.

Comercializare
Quinoa se comercializeaz n Romnia n special n magazinele cu produse bio (ex.
Plafar), n pungi de 500 grame cu preuri cuprinse ntre 16 i 22 de lei.
Asemeni orezului, quinoa se spal n cteva ape reci nainte de utilizare.

Date nutriionale quinoa (100g)

Calorii

1,539 kJ (368 kcal)

Carbohidrai

64 g

Amidon

52 g

Fibre

7g

Grsimi

6g

Grsimi nesaturate

3.3 g

Proteine

14 g

Ap

13 g

Vitamina B1

0.36 mg (28%)

Vitamina B2

0.32 mg (21%)

Vitamin B6

0.5 mg (38%)

Vitamina B9

184 g (46%)

Vitamina E

2.4 mg (16%)

Fier

4.6 mg (37%)

Magneziu

197 mg (53%)

Fosfor

457 mg (65%)

Zinc

3.1 mg (31%)

ATU Boabele de quinoa reduc nivelul grsimilor din snge

Quinoa face parte din familia cerealelor. Boabele de quinoa conin proteine mai bune dect
cele din carne. n plus, sunt o surs extraordinar de calciu, asimilat mai uor dect cel din
lapte.

ATU Boabele de quinoa reduc nivelul grsimilor din snge

Quinoa face parte din familia cerealelor. Boabele de quinoa conin proteine mai bune dect

cele din carne. n plus, sunt o surs extraordinar de calciu, asimilat mai uor dect cel din
lapte.
n boabele de quinoa se gsesc proteine mai uor de digerat dect cele din carne, arat dr
Gillian McKeith n volumul "Hran vie pentru sntate. 12 superalimente naturale pentru
ntrirea sntii". Quinoa este ncadrat n categoria superalimentelor, alturi de seminele
de in, germeni, mei, lucern, aloe vera, orz verde, ptrunjel, alge marine, tevie, floareasoarelui, alge slbatice verzi-albastre. Quinoa era un aliment de baz al vechilor incai, care o
numeau "cereala-mam". "Boabele de quinoa snt nite sfere mici, galbene i turtite, avnd un
diametru de la aproximativ 1,5 pn la 2 mm. Se prepar ntr-un mod asemntor orezului,
dar timpul de preparare se reduce aproape la jumtate. Prin preparare, boabele de quinoa
cresc n volum de aproximativ patru ori", noteaz dr Gillian McKeith.
RINICHI. Specialistul le recomand mamelor s nlocuiasc budinca de ovz pe care o dau
copiilor cu budinc de quinoa. Aceast cereal ntrete rinichii. Fora rinichilor copilului i
influeneaz creterea, dezvoltarea i capacitatea de a nva. Dr Gillian McKeith enumer i
alte beneficii ale consumului de quinoa, datorate tot stimulrii funciei renale: "Auzul bun,
respiraia sntoas, starea prului, lipsa problemelor urinare, producerea mduvei osoase,
funcionarea creierului, ambiia de a reui n via, dinii i oasele puternice, toate depind de
buna funcionare a rinichilor".
Dei nivelul proteic al boabelor de quinoa este comparabil sau l depete pe cel al multor
tipuri de carne, aceast form de protein vegetal nu produce colesterol sau o rigidizare a
arterelor. Mai mult, quinoa reduce cantitatea de grsimi din snge i previne formarea plcilor
de aterom, reducnd riscul de atac de cord. Consumul frecvent de quinoa, n special sub
form de germeni, scade riscul problemelor cardiace. Quinoa este un aliment care poate fi
servit n multe feluri: cereale calde, budinc, cereale adugate n salate, n supe i tocnie.

Vitamine
Boabele de quinoa snt bogate n vitaminele A, C, D, E, K i vitamine din grupa B-urilor. De
asemenea, snt o surs bun de fier, calciu, crom, cupru, fluor, iod, magneziu, potasiu,
seleniu, zinc. Datorit vitaminelor i mineralelor, quinoa stimuleaz sistemul imunitar. De
asemenea, boabele de quinoa ncolite snt recomandate pentru tratarea tulburrilor cauzate de
ficatul lene: oboseal, alergii, balonare, indigestie cronic, puls slab. "Quinoa conine mai
mult calciu dect laptele, ajungnd astfel la ntrirea scheletului, a oaselor i cartilajelor.
Astfel, quinoa poate fi un bun factor de protecie mpotriva artritei, degradrii oaselor,

malabsorbiei calciului i a altor dereglri similare", arat dr Gillian McKeith n volumul

"Hran vie pentru sntate".

Salat de quinoa cu grepfrut i stafide

Ingrediente: chives, coaja de lamaie, grepfrut, quinoa, scortisoara, stafide, supa de
legume
O salat proaspt i sioas, n care consistena acestor cereale minune se completeaz
cu carnea dulce-acrior parfumat a grepfrut-ului, asezonat cu stafide i chives (cozi de
ceap verde). O combinaie simpl i rapid ce se preteaz la a fi consumat ca atare sau
ca garnitur pentru fripturi.
Porii: 4-6
Timp de preparare: 30 de minute
Hot Breakfast Cereal Bring 2 cups water to a boil, add 1 cup quinoa, reduce heat,
simmer 5 minutes. Add 1/2 cup thinly sliced apples, 1/3 cup raisins, 1/2 tsp
cinnamon and simmer until water is absorbed. Serve with milk or cream and sweeten
to taste with honey or brown sugar.

QUINOA PILAF
1/2 cup carrot, diced
1/2 cup green onion, diced
1/4 cup celery, diced
1/4 cup green pepper, diced
1/4 cup sweet red pepper, diced
salt to taste

6 cups quinoa, cooked (basic recipe)

1/4 cup olive oil
2 cloves garlic, crushed
1 cup almonds, sliced
1/4 tsp oregano

Saut chopped vegetables in olive oil until clear, yet crisp: stir in oregano. Add
sauted vegetables to cooked, hot quinoa, mixing well. Add salt to taste. Dry-roast
almonds in heavy skillet until lightly golden. Add almonds and mix. Serves 6-8.
Quinoa pilaf served as a side dish with fish or chicken is delicious. Vary the pilaf
using your favorite vegetables, or by cooking the quinoa in chicken, fish or vegetable
stock instead of water.

TABOULI
Tabouli, a mid-eastern salad, try it with quinoa for a delightful new taste.
2 cups quinoa, cooked
1 cup chopped parsley
1/2 cup chopped scallions
2 TBL fresh mint or 1 TBL dried mint
1 garlic clove, pressed
1/4 cup olives, sliced

1/2 tsp basil

1/2 cup lemon juice
1/4 cup olive oil
salt and pepper to taste
lettuce leaves, whole

Place all ingredients except lettuce and olives in a mixing bowl and toss together
lightly. Chill for 1 hour or more to allow flavors to blend. Wash and dry lettuce leaves
and use them to line a salad bowl. Add tabooli and garnish with olives. Serves 4

Quinoa Stir Fry (for hungry family of 4)

Created by: Pam Ruggles
2 cups quinoa cooked in 4 cups water
2-3 stalks broccoli, chopped
1 cup snow peas
3 spring onions, chopped
3 garlic cloves, chopped
1 Tablespoon grated ginger
2-3 Tablespoons sesame oil
20-24 steamed shrimp Stir fry veggies in 2-3 Tablespoons sesame oil til tender. Add
1 Tablespoon maple syrup after veggies are done. Add 20-24 steamed shrimp and
stir in, if desired. Add soy sauce to taste.

LASAGNEQUINOA
1 can peeled tomatoes or
4 roma tomatoes, chopped
1 lb hamburger or veggie burger
2-8 oz cans tomato sauce
3 cups quinoa, cooked
1/4 lb mozzarella cheese, crumbled
1/4 lb parmesan cheese, grated

1/4 cup olive oil

1 tsp salt
2 tsp oregano
1 cup onion, minced
1/2 lb ricotta cheese
2 cloves garlic, minced

Saut onion and garlic in olive oil until browned. Add hamburger, cook until browned.
Add tomato sauce, tomatoes, salt and oregano. Simmer. Preheat oven to 350
degrees. Put layer of this sauce in bottom of 13x9x2-1/2" baking dish, following with
layer of quinoa and layer of cheese. Repeat two more layers ending with sauce an
extra Parmesan cheese on top. Bake about 35 minutes. Serves 6-8.

5 cups quinoa, cooked (basic recipe)

1-cup carrots, chopped
cup parsley, minced
1-cup sunflower seeds
4 cloves garlic, minced

cup olive oil

cup soy sauce
cup lemon juice
tomatoes
black olives

Cook quinoa, let cool. Add carrots, parsley, sunflower seeds and garlic to quinoa. Mix
thoroughly. Combine liquids, pour over quinoa and toss well. Garnish with tomato

wedges and olives. Serves 6-8.

2 cups cooked chicken, cubed

1-cup quinoa, cooked (basic recipe)
1-cup celery, diced
walnuts, chopped

1-cup mayonnaise
salt (to taste)
paprika cup

Chill all ingredients and combine. Sprinkle paprika on top for color. Serves 4-6 All
sorts of variations are possible with this basic recipe. Try bean sprouts and water
chestnuts, or grapes and pineapple. Quinoa will enhance many other salad recipes.
Try quinoa in fruit salad or tuna salad.

2 cups quinoa, cooked (basic recipe)

3 cups milk
1/3-cup honey or cup brown sugar
cup almonds or walnuts, ground
tsp cinnamon
tsp lemon or orange rind, grated

cups raisins
cup shredded coconut
1 tsp vanilla
3 eggs, beaten
1/8 tsp salt
1 Tbs butter 1 tsp lemon juice

Combine all ingredients. Pour into greased baking dish or greased individual custard
cups. Bake in 350-degree oven until set, about 45 minutes. Serve hot or cold, topped
with yogurt, cream or apple juice. Serves 4-6.
This recipe was borrowed from an old favorite that originally called for rice. Quinoa
substitutes nicely to almost any recipe designed for rice.

2 cups potatoes (mashed with skins on)

2 cups quinoa, cooked (basic recipe)
2 eggs, beaten
cup onion, chopped

cup parsley, chopped

tsp salt
tsp cumin
tsp oregano

Combine all ingredients. Mix well and form into 1 balls. Deep fry balls until golden
brown.

2 cups quinoa, cooked (basic recipe

1 cup raw shrimp, chopped
2 eggs beaten

cup onion, chopped

1 tsp salt
1 tsp ground ginger

Combine ingredients.
Mix well and form into 1 balls. Deep fry balls until golden brown.
Dipping sauce: cup tamari (soy sauce)
cup water
2 Tbs rice vinegar or cider vinegar

lb butter (softened)
2 large eggs
1 cup grated sharp cheddar cheese
1 cup quinoa meal, or flour
tsp salt

tsp black pepper

tsp basil
1 cups milk
1-cup corn meal
2 tsp baking powder

Preheat oven to 425 degrees. Prepare quinoa meal by grinding raw quinoa grain in
a blender, or use quinoa flour. Blend milk, eggs and butter. Mix dry ingredients
together and add to liquid. Fold in grated cheese. Bake in greased muffin tin until
golden (10-15 minutes). Makes 24 puffs.
These cheese puffs are a perfect combination with soups and salads or as a hot
appetizer.

1 cup quinoa meal, or flour

1 tsp salt
1 tsp baking powder
1 large egg, beaten
2- cups buttermilk

2 cups corn meal

tsp baking soda
1 Tbs honey or brown sugar
3 Tbs melted butter or bacon fat

Preheat oven to 425 degrees. Prepare quinoa meal by grinding raw quinoa in a
blender, or use quinoa flour. Combine all dry ingredients. Combine wet ingredients.
Mix the two together. Bake in greased 9x9 pan or greased muffin tin until golden
(about 25 minutes). Serve hot, with lots of butter.
For a spicier variation add a 4-oz can of chopped green chilies or jalapeno-andtomato relish.

4 cups water
cup quinoa
cup carrots, diced
cup celery, diced
2 Tbs onions, chopped
cup green pepper, diced

2 cloves garlic, chopped

1 Tbs safflower oil
cup tomatoes, chopped
cup cabbage, chopped
1 tsp salt
parsley, chopped

Saut quinoa, carrots, celery, onions, green pepper and garlic in oil until golden
brown. Add water, tomatoes and cabbage and bring to a boil. Simmer 20 to 30
minutes or until tender. Season to taste and garnish with parsley. Serves 4-6. This
is a very basic recipe for quinoa vegetable soup. For variations try adding some of
your other favorite vegetables, chopped and sauted. Quinoa can be a welcome
addition to just about any type of soup.

2 cups water
cup quinoa
cup potato, cubed
2 Tbs carrot, diced
cup onion, chopped
1 cups corn (fresh, frozen or canned)

2 cups milk
1 tsp salt
dash black pepper
cup parsley, chopped
butter

Simmer quinoa, potato, carrot and onion until tender (about 15 minutes). Add corn.
Bring back to boil and simmer another 5 minutes. Add milk. Bring just to a boil.
Season to taste. Garnish with parsley and dab of butter. Serves 4-6.

(from the back of the Traditional Box)

(4 Servings)
1 cup Traditional Quinoa
2 cups Water
4 large or 6 medium Green Peppers
1 medium Onion, diced
1/2 lb. fresh Mushrooms, sliced
2 Tbsp. Butter
1 - 28 oz can Tomatoes, coarsely diced (reserve juice)
2 Garlic cloves, crushed
1 - 12 oz jar Mexican Salsa

2 Tbs. Dry Sherry

10 oz Mozzarella Cheese, shredded
Pre-heat oven to 325 F. Cook traditional quinoa following basic directions (add 1 cup
quinoa to 1 1/2 cups boiling water, return to a boil, then lower heat to a simmer and
cook until water is absorbed, about 15 minutes). Steam 4 large or 6 medium green
peppers until soft but not limp. In a large skillet, saute the onion and mushrooms in
butter. Add the diced tomatoes (reserve the juice). Add the crushed garlic and
Mexican salsa. Cook over medium heat for 10 minutes. Add the sherry and simmer
10 more minutes. Fold in quinoa. Place peppers in baking dish and fill with quinoa
mixture. This will take about half the mixture. Thin remainder with reserved juice
and pour around peppers.
Sprinkle shredded mozzarella over peppers and bake in 325 F. oven for 30-35
minutes.

(4 servings)
1 cup Red Quinoa
2 cups Water
Pinch Sea Salt
2 Tbsp. Olive Oil
2 Shallots, minced
1 tsp. dried Basil

This recipe is on the back of our Inca Red Box

1/4 cup Marsala Wine
2 Tbsp. Tamari
1/2 lb. Crimini Mushroom Caps, minced
1/2 tsp. Whole Fennel Seed, crushed
1/4 cup fresh Cilantro or Basil for garnish
4 roasted Tomatoes

Cook red quinoa in 2 cups Water for about 15 minutes until water is absorbed. Warm
a heavy bottomed skillet. Add olive oil and minced shallots together, in that order.
Cook slowly until shallots are clear, soft, and beginning to brown. Add mushrooms,
toss well, and then spread out over the pan stirring occasionally always returning
them to cover the metal surface of the pan. Cook until mushrooms are deep brown.
Add cooked quinoa, mix well. When grain is thoroughly heated and may be sticking
slightly to the pan, add Marsala, stir, add tamari, stir. Cover for a few minutes. Toss a
generous amount of minced fresh herbs into the grain. Then use to fill roasted
tomatoes.
(Roasting a tomato: Use a small sharp knife to cut into the center and scoop out
some of the inside of the tomato. Put some olive oil in the palm of your hand; lightly
coat the tomato with oil. Coat with a small amount of sea salt. Bake at 450 F. until
the skin is slightly soft.)

This sensory casserole is sure to please. The leek provides nice color contrast, but
may be substituted with onion and parsley for a similar effect.

1
2
1
1
2
1

1/2 cup tofu

teaspoons sesame oil
garlic, pressed
leek, chopped
cups cooked quinoa
tsp salt, or 2 tsp tamari

dash pepper
oil
1 cup bread crumbs
1 cup milk (dairy or soy)
1/2 cup cheese, grated

Preheat oven to 350*. Working with 1/2 cup tofu at a time squeeze out water using
both hands. Set aside. Heat a large skillet or wok and add oil. Add garlic and then
leek and saute until lightly browned. Add quinoa, then tofu, and saute each for 2
minutes. Season with salt (or tamari) and pepper.
Oil casserole. Add 1/2 cup bread crumbs and rotate casserole until the bread crumbs
evenly coat the casserole. Gently add the quinoa mixture. Press a well in the center
of the quinoa and pour in milk. Cover with remaining bread crumbs and cheese.
Cover and bake for 20 minutes. Remove cover and continue to bake until cheese is
nicely browned. Serves 5

Huminta is a popular Latin American dish that is made of either corn or quinoa. Light
and sensory, but very satisfying, it is similar to a souffle in texture or to a green corn
tamale. Traditionally it is wrapped inside corn leaves and steamed. This baked
variation is sure to please.
4 cups cooked quinoa
3 drops anise extract or 1/2 tsp powder
1 cup tofu (squeeze out excess water)
1/2 tsp sea salt
1 cup cooked winter squash(carrots o yams) 1 tsp unrefined vegetable oil
1/4 cup tahini
1/2 cup bread crumbs
Run the quinoa, tofu and squash through a find food mill. Lightly blend in tahini,
anise and salt.
Oil a small casserole. Add half of the bread crumbs and rotate around the casserole
to form a thin layer of crumbs. Add the quinoa mixture, sprinkle remaining bread
crumbs on top, cover and bake for 1 hour. Serve hot in cold weather or room
temperature in hot weather. Any leftovers may be sliced and pan fried. Serves 4

QUINOA CREPES
1 egg
1 cup water
1/2 cup orange juice concentrate
4 tablespoons vegetable oil
2 teaspoons ground cardamom
1 tablespoon honey
1 1/2 cups cooked quinoa
1 1/2 cups whole wheat pastry flour*
1 1/2 teaspoons baking powder
1/2 teaspoon sea salt
Heat pan or griddle on medium heat, then lower heat slightly. Mix with a whisk as
you add all ingredients in a mixing bowl. Scoop some batter onto the warm slightly
oiled surface. Turn the crepe when the bubbles on the top have formed evenly. Cook
less time on the second side. Serve with butter and jam, or your favorite ingredients.
Serves 3-4
*For a wheat-free alternative substitute rice flour or other gluten free flour.

QUINOA SALAD WITH GRAPES & ROASTED CASHEWS

3 tablespoons raspberry vinegar
2 tablespoons cooking sherry or mirin
1/4 teaspoon sea salt
2 tsp fresh dill weed (1 tsp ground dried)
1 stalk of celery, sliced
1/2 cup red seedless grapes, sliced in half
2 cups cooked quinoa, cooled
1/3 cup roasted cashews
In one bowl, mix the ingredients in order except the cashews. Let sit at least 1 hour.
Add nuts before serving. Serves 3-4

COCONUT CURRY QUINOA STEW

2 tablespoons olive oil
1 medium leek
1 small zucchini, winter squash or carrots
2 celery stalks
1/2 small yellow pepper
2 teaspoons curry
2 teaspoons cumin

1/3 cup uncooked quinoa

2 cups water
1 teaspoon sea salt
1 cinnamon stick
2/3 cup cooked kidney beans
1/2 cup light coconut milk
Fresh parsley or cilantro

Cut vegetables for a stew into medium to large pieces. Heat a heavy bottom soup or
casserole pot. Add the oil and leek. When the leek is shiny, begin mixing in the
remaining vegetables. Mix ground spices into the vegetables. Mix the quinoa with the
vegetables, and then add water, salt, cinnamon, beans, and coconut milk. Cover and
simmer until quinoa drinks up th liquid, and vegetables are soft. Remove the
cinnamon, garnish with chopped cilantro or parsley.
Serves 4

LEMON QUINOA PILAF

1 cup quinoa
2 cups boiling water or stock
1 tablespoon lemon zest
2 tablespoons lemon juice
1/8 teaspoon turmeric or saffron
Place all ingredients in a baking dish. Cover and bake at 375*F. until all liquid is
absorbed, about 25 minutes. Serves 4

MEXICAN QUINOA WITH PINTO BEANS

3 cups sliced bell pepper and onions, mixed
3-4 cups cooked pinto beans with about 1/2 cup liquid
2 cups cooked quinoa
2 cups sweet corn
4-6 cloves garlic, minced
2 tablespoons chili powder
1 teaspoon ground cumin seed
2 teaspoons ground oregano
1 teaspoon salt
Pour peppers and onions into large skillet and saute in a small amount of oil. Add
herbs and spices, saute for another minute or two. Add all other ingredients, bring to
a simmer, cover loosely and simmer for about 20 minutes. Remove from heat and let
stand covered for another 10 minutes. Serves 4-6.

QUINOA WITH SUN-DRIED TOMATOES

6
1
1
1

sun-dried tomatoes, diced

2 cups water (or stock)
shallots (or 1/2 small onion), minced 2 tablespoons chopped fresh parsley
clove garlic, minced
salt & pepper
cup quinoa
Olive oil

In a medium saucepan, saute tomatoes, onion and garlic in olive oil over medium
heat for 3-5 minutes, or until onions are softened. Add stock or water and bring to a
boil. Stir in quinoa, return to a boil, then reduce heat to low and simmer, covered for
about 30 minutes, until liquid is absorbed. Let sit for 5 minutes, fluff grains with a
fork to separate, stir in fresh parsley and season with salt and pepper. Serves 4

QUINOA PORRIDGE

1/3 cup quinoa

1/4 cup macadamia nuts
2 cups water

1 teaspoon vanilla
1/4 teaspoon sea salt
cinnamon stick, optional
1 tablespoon honey

Put quinoa into a saucepan.

In a blender, blend nuts with water on high for two minutes. Add nut milk to pan with
remaining ingredients. Bring to a boil. Reduce heat to medium. Simmer for 45
minutes. Serves 3-4

QUINOA STUFFING
2 cups quinoa
1 bunch green onions, chopped
4 cups water (or stock)
1 cup dried apricots, diced
1/4 cup olive oil
1 cup dried cranberries
2 small zucchini, cut into 1 inch cubes 1 cup fresh parsley, chopped
1 butternut squash, peeled and diced
1 lemon
Bring the water (or stock) and quinoa to a boil. Reduce heat, cover and simmer
about 10-15 minutes, until quinoa absorbs liquid. Remove from heat and let cool.
Saute zucchini and squash in a skillet with olive oil until slightly browned. Add quinoa
to the vegetables. Stir in onions, apricots, cranberries, and parsley. Add lemon juice
to taste. This can now be used to stuff a turkey, or served as a side dish. Serves 810

QUINOA RISOTTO MILANESE WITH VEGETABLES

3 tablespoons olive oil
3 tablespoons butter
1 small onion, diced
1/4 cup white wine (optional
1 1/2 cups quinoa
5-8 cups vegetable broth (or chicken stock)
1 1/2 cups vegetables (peas, asparagus, green beans, roasted red peppers etc.)
1/2 cup Romano cheese, shredded
1/4 cup parsley, chopped as garnish
Parmesan cheese, grated
Heat stock in a saucepan and keep it covered and warm.
Heat a large heavy skillet over medium heat. Add olive oil and half the butter (1 1/2
tablespoon). When butter is just melted, add onions and saute for 5 minutes. Add
quinoa and stir to coat well. Add wine and allow to be absorbed. Add enough warm
stock to just cover the quinoa. In about 5 minutes, add more stock to keep the
quinoa covered. Add vegetables at this time. Do not cover the pan, but keep adding
warm stock as needed to keep quinoa covered. this takes approximately 20-25

minutes, until quinoa is tender. Add remaining butter and Romano cheese and stir in
well.
Remove from heat, garnish with parsley and serve with Parmesan cheese.
Serves 4-6.

RED QUINOA IN PEAR MARINADE

cup canned pears, blended to smooth consistency
1 tablespoon freshly grated ginger
2 tablespoons apple cider vinegar
3 tablespoons liquid from the can of pears
teaspoon sea salt
cup minced onion or scallions
cup diced cucumber
cup diced yellow bell pepper
2 cups cooked red quinoa
cup roasted almonds or cashews, coarsely chopped
Cook red quinoa and let it cool. Place blended pears into a medium bowl. Add ginger,
vinegar, liquid from can of pears, and sea salt. Mix well. Place onion, cucumber, and
yellow pepper into the marinade and toss. Add quinoa, mix thoroughly, and chill or
let sit at room temperature for a minimum of one hour. Add nuts and serve. This dish
will keep well for several days in the refrigerator. Serves 4.
RED QUINOA LOAF
1 cup cooked red quinoa, packed tightly
cup chopped walnuts
1 green onion minced
3 tablespoons cashew butter
1 tablespoon soy sauce
1 teaspoon sage
3 teaspoons thyme
Mix all ingredients together. Oil a bread pan and fill with mixture. Bake in a
conventional oven at 375 F until the edges are firm and loaf is hot throughout, 3545 minutes. Suggestion: use baking paper on top and bottom to eliminate hard
crust. Serves 4.
RED QUINOA SALSA
1 cup red quinoa
2 cups water or broth
Cilantro to taste, chopped
Jalapeo pepper to taste, chopped

1 large ripe tomato, chopped

1 small red onion, chopped
Add quinoa to 2 cups of water. Cover and simmer 10-15 minutes, until all the water
is absorbed. Let cool to room temperature. Mix all ingredients together. Chill at least
30 minutes to allow flavors to blend.
BRAISED EGGPLANT WITH ROASTED RED PEPPERS AND RED QUINOA
8 slices eggplant approximately inch thick
5 tablespoons olive oil
1 tablespoon toasted sesame oil (optional)
cup soy sauce (low sodium is fine)
cup or less of white wine vinegar
cup water
3 tablespoons cooking sherry or mirin
2 teaspoons grated ginger
2-3 cloves minced garlic
4 cups cooked red quinoa
1/3 cup roasted red pepper, diced
Mix the two oils, coat the eggplant, and place in a skillet. Heat on medium until
theyre deeply browned on both sides, but not necessarily cooked through, about 810 minutes. Mix soy sauce, vinegar, water, sherry, ginger, garlic and peppers
together, then add to the eggplant. Cover and cook on low until liquid is almost gone,
and eggplant is very soft, about 10 minutes. Mix in quinoa and serve.
Serves 4.
RED QUINOA PATTIES
2 cloves garlic, minced
cup pine nuts
cup fresh cilantro (or basil)
cup raw, diced onion
cup cooked, drained black beans
1 teaspoon vegetable salt (like Spike)
3 cups cooked red quinoa
cup sweet red pepper, diced small
cup green onion, minced Bread crumbs as needed*
Vegetable oil and butter mixed
Blend garlic, nuts, herbs, onion, black beans and salt in a food processor. Mix quinoa,
red pepper, and green onion in a bowl. Add the blended mixture. Add bread crumbs,
enough so the mixture holds together. Roll the shaped patty in the crumbs to create
a seal and crust. Heat a skillet over medium flame. Add a small amount of oil and
butter in equal parts. Serves 4-6
*Use quinoa flour or rice flour for wheat free alternative; butter is optional.

RED QUINOA PORRIDGE

1/3 cup red quinoa
cup pecans
2 cups water
1 tsp vanilla
teaspoon sea salt
Cinnamon stick, optional
2 tablespoons maple syrup
Put quinoa into saucepan. In blender, blend nuts with water on high for two minutes.
Add nut mixture to pan with remaining ingredients. Bring to a boil then reduce heat
to medium low. Simmer for 45 minutes. Serves 3-4
RED QUINOA WITH GREEN BEANS AND TOMATOES
1 cup red quinoa
2 cups vegetable or chicken stock (at room temperature)
1 cups green beans, sliced into 1 inch lengths
2 cloves garlic, chopped finely
1-15 ounce can diced tomatoes, drained well
teaspoon thyme, dried
small onion (shallot)
3 tablespoons fresh lemon juice
cup dry white wine Olive oil
Saut garlic and onion with olive oil in a skillet for about 3 minutes, until onion is
tender. Add red quinoa and stir until well coated. Add wine and stir for about 1
minute. Now add vegetable stock, green beans, tomatoes and thyme. Cover, bring to
boil, then lower heat and cook until beans and quinoa are soft, stirring occasionally,
about 20 minutes. Remove lid and let cook another 5 minutes to finish absorbing
most of the liquid. Season to tate with lemon juice. Serves 4
CURRIED RED QUINOA AND PEAS
1 cup quinoa
2 cups vegetable or chicken stock
2 tablespoons curry powder
1 teaspoon turmeric
1 cup frozen peas
Add red quinoa, curry powder, turmeric and peas to 2 cups of stock. Cover and
simmer about 10-15 minutes, until all the water is absorbed. Serves 4
RED QUINOA BLACK BEAN SALAD
1 cup red quinoa
2 cups water
4 teaspoons fresh lime juice, or more to taste
teaspoon ground cumin
teaspoon ground coriander
1 tablespoon finely chopped fresh cilantro
2 tablespoons minced scallions

1 cups cooked black beans (one 15 oz can)

2 cups diced tomatoes (one 24 oz can, drained and diced)
1 cup diced red bell pepper
2 teaspoons minced fresh (or canned) green chilies
salt and black pepper to taste
Add red quinoa to 2 cups of water. Cover and simmer about 10-15 minutes, until all
the water is absorbed. Set aside to cool. Combine lime juice, cumin, coriander,
cilantro, scallions, beans, tomatoes, bell peppers, and chilies. Add cooled quinoa, salt
and pepper to taste. Serves 2-3

Ingrediente:

400 grame quinoa

1 litru sup de legume (sau de pui)
2 linguri ulei de msline
1 rulou de scortisoara
1 lingur ras coaj de lmie
2-3 fructe grepfrut rou
150 grame stafide aurii
2 linguri chives tiate mare (sau cozi de ceap verde)

Preparare:
1. Punei la fiert supa mpreun cu ruloul de scorioar pentru 5 minute.
2. Splai quinoa n cteva ape reci.
3. Scoatei ruloul de scorioar din sup, dai focul mic i adugai quinoa
amestecnd constant.
4. Adugai uleiul de msline i coaja de lmie. Acoperii i fierbei la foc mic 1820 de minute.
5. Tragei quinoa de pe foc i lsai-o s se rceasc acoperit pn absoarbe tot
lichidul.

6. Curai grepfrut-ul de coaj i de pieliele albe. Dac feliile de fruct sunt mari,
tiai-le n dou.
7. Amestecai quinoa rcit i afnat cu o furculi cu grepfrut-ul, stafidele i
chives-ul.
Salata de quinoa cu grepfrut i stafide se servete la temperatura camerei sau rece.

Piure de quinoa cu brnz de vaci

Ingrediente: branza de vaci, ceapa verde, enibahar, iaurt, lamaie, patrunjel, quinoa, supa
de legume, supa de pui
O mncare lacto-vegetarian gustoas, hipo-caloric i foarte sioas, aa ar putea fi
descris acest piure atipic, realizat dintr-o cereal aparte i o brnzic de zi cu zi. Preparai
aceast reet ca garnitur pentru pui sau pete la grtar sau pentru a o servi ca atare
alturi de o salat.
Porii: 2
Timp de preparare: 40 de minute

Ingrediente:

1 pahar de quinoa
3 cni sup legume (sau de pui)
300 grame brnz dulce de vaci
2-3 linguri de iaurt
1 lmie
1 lingur cozi de ceap verde
1 lingur ptrunjel tocat
1/4 linguri de enibahar mcinat
sare

piper

Preparare:
1.
2.
3.
4.
5.
6.
7.
8.
9.

Splai bine lmia i curai-o de coaj (doar partea galben).

Extragei sucul de lmie i lsai-l deoparte.
Punei la fiert supa i coaja de lmie.
Splai i scurgei quinoa.
Lsai s dea supa cteva clocote cu coaja de lmie, scoatei coaja i adugai
quinoa.
Acoperii i fierbei la foc mediu timp de 20-25 de minute.
Adugai enibaharul, lsai zeama s se evapore i tragei vasul de pe foc.
Amestecai cu ajutorul unei linguri de lemn boabele de quinoa fierte cu brnza
de vaci, iaurtul, sare, piper i zeam de lmie dup gust.
Adugai cozile de ceap i verdea.

Piureul de quinoa cu brnz de vaci se servete fierbinte sau la temperatura camerei, ca

garnitur sau ca atare, alturi de salat.

Quinoa - mama tuturor cerealelor

Mari, 31 Martie 2009 01:41

Originara din Peru dar intalnita si in Bolivia, Ecuador, Chile, Argentina, Columbia, quinoa este
incadrata in categoria supraalimentelor, alaturi de semintele de in, germeni, lucerna, aloe
vera, orz verde, patrunjel, alge marine, stevie, floarea-soarelui, alge salbatice verzi-albastre.
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"Boabele de quinoa snt nite sfere mici, galbene i turtite, avnd un diametru de la
aproximativ 1,5 pn la 2 mm. Se prepar ntr-un mod asemntor orezului, dar timpul de
preparare se reduce aproape la jumtate. Prin preparare, boabele de quinoa cresc n volum de
aproximativ patru ori", noteaz dr Gillian McKeith, cunoscuta nutritionista engleza.

Considerat aliment de baza in civilizatia incasa fiind numita de ei "cereala-mama", astazi se

cunosc peste 1800 de varietati de quinoa. Desi face parte din familia cerealelor, este de fapt o
pseudo-cereala intrucat se situeaza la interferenta dintre cereale si ierburi. Denumita si
cereala care bate carnea datorita nivelului proteic care il depaseste pe cel al multor tipuri
de carne(aceste proteine fiind mai usor de digerat decat cele din carne), aceasta proteina
vegetala are exceptionalul merit ca nu produce colesterol sau rigidizarea arterelor.
Proprietatile semintelor comestibile de quinoa reduc cantitatea de grasimi din sange si previn
formarea placilor de aterom, reducand riscul de atac de cord.
Quinoa are un usor gust si aroma de nuca, boabe ca niste perle putin turtite de culoare galbui,
este digerata usor si contine cele mai multe proteine (16 23 %) dintre toate semintele
comestibile. Contine de asemenea fibre si aproape toti aminoacizii esentiali cunoscuti, care se
gasesc extrem de rar in proteina vegetala. Consumata frecvent sub forma de germeni (contin
enzime naturale) quinoa scade riscul problemelor cardiace. Boabele sunt bogate in vitaminele
A, C, D, E, K si din grupa B-urilor si sunt o buna sursa de fier, calciu, crom, cupru, fluor, iod,
magneziu, potasiu, seleniu, zinc. Datorita tuturor acestor vitamine si minerale quinoa
stimuleaza sistemul imunitar.
Quinoa contine mai mult calciu decat laptele ajutand la intarirea scheletului, a oaselor si a
cartilajelor devenind un bun factor de protectie impotriva degradarii oaselor, artritei,
malabsorbtiei calciului si a altor dereglari similare. Boabele de quinoa incoltite sunt
recomandate pentru tratarea tulburarilor cauzate de ficatul lenes: oboseala, alergii, balonare,
indigestie cronica, puls slab. Se recomanda si persoanelor cu intoleranta la gluten si constituie
o alternativa la orez si cuscus.
Boabele de quinoa sunt niste sfere mici si turtite, avand un diametru de cca 1,5 - 2 mm
Se poate pregati ca si orezul doar ca se fierbe mai putin, 14 18 minute, in proportia de 2 cani
apa la o ceasca de boabe. Boabele de quinoa cresc in volum de aproape 4 ori. Quinoa se
poate manca la micul dejun amestecata cu miere, migdale sau fructe de padure sau adaugata
in salate, supe, tocanite, budinca de cereale, mancaruri de cartofi.
RETETE:
Salata cu quinoa si portocale
3 portocale mari taiate in bucatele; 1 ceasca morcovi rasi pe razatoarea mare; 2 cesti quinoa
fierte; 1 ceasca telina rasa; dressing pentru salata format din ulei de masline, mustar si suc de
lamaie sau, in functie de gust, menta proaspata tocata marunt si frunze de salata verde.

Chiftelute de quinoa
200 gr quinoa se alege, se spala bine in apa rece si se pune la fiert in apa clocotita (cantitate
dubla fata de quinoa) cu sare, cam 20 minute la foc potrivit. 2 morcovi dati pe razatoarea
mica si 1 praz taiat marunt se pun intr-o tigaie cu 10 grame unt si se fierb acoperit 10 minute.
Se bat 2 oua cu 15 g smantana/branza si se adauga apoi legumele, quinoa si 50 g branza rasa.

Se adauga sare, piper, busuioc sau orice alt condiment va place. Din pasta rezultata se
formeaza chiftelute care se coc intr-o tigaie cu putin ulei. Se servesc calde sau reci cu salata.

Salata cu quinoa si legume

1 cana de quinoa fiarta; 1/2 ardei gras rosu; 1 sau 2 rosii; sfecla rosie; 1 broccoli de marime
mijlocie; 1 ceapa rosie; 2 morcovi. Se poate adauga, optional, 1 avocado, 2 cartofi fierti in
coaja sau rondele de castraveti. Dresingul se prepara din 2 catei usturoi taiati fin, un sfert de
ceapa taiata fin si putin ulei de masline sau ulei de in, sare si piper dupa gust. Salata acopera
masa de pranz pentru 2-3 zile. Poate fi pastrata in frigider, acoperita cu o folie. Combinata cu
un mic dejun alcatuit din sucuri naturale sau fructe si o cina sumara, este o metoda buna de
detoxifiere a organismului

QUINOA - Preparate de baza

Prepararea boabelor de quinoa este foarte rapida si succesul sau este garantat. Este suficient sa respectam
volumul de apa si timpul de preparare.

Ingrediente
quinoa, apa, sare

Mod de preparare
Prepararea prin fierbere inabusita
Cel mai usor si sanatos mod de preparare este fierberea inabusita, deoarece toata apa este absorbita atunci
cand boabele de quinoa sunt gatite. Nu exista nici o pierdere de elemente nutritive in surplusul de apa care
ar trebui eliminat la sfarsitul prepararii. Acest mod de preparare ne ofera boabele bine separate, dar si bine
fierte si inflorite (miezul alb este eliberat).
Pentru inceput se clatesc boabele de quinoa intr-o sita cu apa rece. Dupa scurgere se pune 1 masura de
quinoa cu 2 masuri de apa intr-un vas cu partea de jos groasa (ceaun de tuci). Se da un clocot dupa care se
reduce focul, se acopera, se adauga sare si se fierbe acoperit si la foc mic timp de 10 maxim 15 minute.
Dupa 10 min de fierbere la foc mic se opreste focul si se lasa quinoa acoperita in repaos timp de cateva
minute inainte de utilizare. Puteti sa o consumati de indata ce acest proces de preparare s-a incheiat. Daca
doriti sa o folositi la salate sau la preparate cu legume, va sfatuim sa o lasati sa se raceasca bine. Boabele
calde de quinoa sunt fragile si riscati sa se striveasca rapid daca le manevrati imediat la sfarsitul gatitului.
Gatitul intr-un mare volum de apa.
Daca sunteti grabiti sau nu va place sa masurati volumul de apa raportat la cel quinoa, puteti de asemenea
sa o gatiti intr-un volum mai mare de apa, ca si pastele. Boabele de quinoa vor fi mai moi si mai apoase,
insa acest mod de preparare este mai potrivit pentru piureuri,supe, musaca. Se pune un volum mare de apa

cu sare la fiert; cand apa clocoteste se adauga in ploaie quinoa apoi se continua gatitul aproximativ 12-15
minute. Se scurge apoi printr-o sita fina, dupa care se serveste sau se continua prepararea retetei alese.
Quinoa marinata
Puteti de asemenea gati o marinata de quinoa pentru un preparat cu boabe mai putin sfaramate si mai
crocante. Este mai revigorant si ofera o textura originala preparatului. Quinoa se poate pregati pentru gatit
dupa metodele descrise anterior, dar timpul ei de fierbere trebuie sa fie de numai 8 minute. Se scurge apoi,
se clateste sub un jet de apa rece reimprospatand-o si se pune la marinat pentru mai multe ore in sosul
recomandat in reteta.
Germeni de quinoa
Quinoa are proprietatea de a germina foarte repede; puteti testa usor acest lucru obtinand germeni de
quinoa cu o aroma dulce, deosebita. Puneti quinoa intr-o sita fina si clatiti cu apa rece. Se pun apoi boabele
intr-un bol si se acopera cu apa proaspata. Se lasa la muiat aproximativ 5 ore, apoi se scurg si se clatesc cu
apa calduta dupa care se pun intr-un germinator (sau pe o bucata de tifon intinsa pe o placa). In continuare
se clatesc regulat boabele (de 2-3 ori pe zi) cu apa calduta, insa asigurandu-va ca apa nu stagneaza. A
doua zi, veti putea observa inceputul procesului de germinare. Pentru un gust si o savoare deodebite se
recomanda sa consumati germenii dupa 2 zile de germinare. Se pot adauga in salate sau in preparatele cu
legume.