Quinoa ; keen-wa

Quinoa, pronounced ‘keen-wa’ is a great wheat-free alternative to starchy grains

With twice the protein content of rice or barley, quinoa is also a very good source of calcium, magnesium and manganese. It also possesses good levels of several B vitamins, vitamin E and dietary fibre.

Cooked quinoa seeds become fluffy and creamy, yet maintains a slight crunch. It has a delicate and subtly nutty flavor, versatile for breakfast (as a cereal), lunch (as a salad) or dinner (as a side).

Quinoa is among the least allergenic of all the grains, making it a fantastic wheat-free choice. Like buckwheat, quinoa has an excellent amino acid profile, as it contains all nine essential amino acids making it a complete-protein source. Quinoa is therefore an excellent choice for vegans who may struggle to get enough protein in their diets. 
 

Research

Quinoa is high in anti-inflammatory phytonutrients, which make it potentially beneficial for human health in the prevention and treatment of disease. Quinoa contains small amounts of the heart healthy omega-3 fatty acids and, in comparison to common cereal grasses has a higher content of monounsaturated fat.

As a complete protein, quinoa contains all nine essential amino acids – including the elusive lysine and isoleucine acids, which most other grains lack. Naturally high in dietary fibre, quinoa is a slowly digested carbohydrate, making it a good low-GI option.