Quinoa - mother of grains

BY KENDALL NORTH

Quinoa (pronounced keen wa) is a whole grain that originated in the Andean region of South America. In ancient times it was called "the mother of all grains".

It is gluten-free and high in fibre and protein and is a good source of other essential vitamins and minerals, such as iron and B vitamins.

It has a slightly sweet, nutty flavour. It can be used in place of rice or couscous in a meal, but also as a vegetarian meat alternative. It can even be made into a tasty, exceptionally healthy breakfast. Or substitute it for rice in rice pudding.

You can buy quinoa from most supermarkets, prepackaged or in the bulk bins, or from a health food shop. Best of all, it's really inexpensive.

Quinoa and Vege Fritters

Serves 6-8

Great for a quick lunch or dinner. I used leftover veges that I had in the fridge.

Spray of oil

2 cups corn (I used freshly cooked and cut from the cob)

2 cups quinoa

2 tsp vege stock powder

2 cups water

2 spring onions, chopped

1 grated courgette or 1/2 cup spinach (either chopped or frozen)

1/2 diced red capsicum

4 eggs

1 block feta crumbled (optional)

Salt and pepper

1/ Boil 2 cups water and stock powder. Add quinoa and cover and simmer for 14 to 18 minutes or until the germ (round ring) separates from the seed.

2/ In a bowl, combine all other ingredients, then add quinoa.

3/ Heat a nonstick frying pan over a medium heat. Spray with oil. Spoon 1/2 cup (half that for smaller fritters) of mixture into pan. Repeat with remaining mixture for a total of 8 large or 16 smaller fritters. Cook for 4-5 minutes each side or until golden.

Quinoa Porridge (hot or cold)

Serves 1

This could possibly be one of the best breakfasts of all time for anyone, but it is particularly suitable for those who need a gluten-free diet. Adding the yoghurt, fruit, nuts and seeds adds to the already exceptional nutritional gold mine of nutrients for optimal fuel for your body's tank. It will keep you humming and productive at work right until lunch.

1 cup cooked leftover quinoa

1/2 tsp cinnamon

1 Tbsp sultanas (or other dried fruit)

1 cup low-fat milk or water

150g yoghurt

Fruit (fresh, frozen or canned in natural juice)

1 Tbsp raw nuts and seeds

1/ If you don't have cooked quinoa on hand, bring 1 cup of water or milk to a boil and add 1/2 cup quinoa, the sultanas and cinnamon and simmer for 15-20 minutes. Alternatively, heat already cooked plain quinoa with cinnamon and sultanas.

2/ Add a dollop of low-fat yoghurt, 1 tablespoon raw nuts and seeds, and some fruit or berries. Eat and enjoy.

* Kendall North has her own business working as a dietitian and sports nutritionist, as well as teaching group fitness classes at City Fitness gym. As part of her nutrition work, she offers cooking classes. She will come to your home and teach groups of up to eight how to cook healthy and nutritious meals quickly and on a budget. To contact her, email kendall.north@gmail.com or write c/o Deborah Sloan, features editor, Taranaki Daily News, PO Box 444, New Plymouth 4340.

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