Quinoa - what's the scoop?

by Leanne Ely

Everyone is so wild over quinoa (pronounced keen-wah) these days that you'd think it had just been invented. But this ancient grain (which is actually a seed, though it's treated like a grain) has been around for thousands of years.

Grown in the mountain regions of South America, quinoa has been a staple there for centuries. Recently, this seed has become popular in North America and Europe because it has such an excellent nutritional profile.

Let's take a minute to see why quinoa is so healthy:

*    Gluten-free. Because quinoa is a seed and not a grain, it's the obvious choice for those trying to live a gluten-free lifestyle.
*    Protein. Quinoa provides a complete source of protein, so vegetarians love this stuff!
*    Healthy fat. Quinoa contains health-supportive fats. A quarter of the fatty acids in quinoa are in the form of oleic acid, a good-for-you monounsaturated fat.
*    Vitamins. Quinoa is an excellent source of Vitamin E which is believed to provide anti-inflammatory benefits. This wonder seed also has good amounts of folate, phosphorus, calcium and copper.
*    Fiber. Quinoa is an excellent source of fiber, which keeps your digestive system and your blood sugar levels healthy.
*    Antioxidants. There are a couple of antioxidant flavonoids (kaempferol and quercetin) that are found in abundance in quinoa.

Quinoa lowers your cholesterol and helps keep those levels of HDL cholesterol (the good kind!) nice and balanced. Quinoa is easy to digest, it's easy to cook and it's easy to love. Oh, did I forget to mention that it's also delicious?

Now before you get all carried away, you need to know that while quinoa is a much more nutritious choice than rice or a wheat-based side dish, it is still pretty carb-heavy, so make portion control a priority.

Look for certified organic/fair trade quinoa

As mentioned above, quinoa has become tremendously popular in North America and Europe because of all these health benefits I just talked about. You may have come across some articles recently suggesting that this newfound popularity has forced South American quinoa farmers to raise their prices (supply and demand) to the point where locals can no longer afford to buy this staple food. Farmers can get a higher price if they sell to foreign markets, leaving many South Americans quinoa-less.

This is a complicated issue and it's not as black and white as some may have us think. For instance, many South Americans who were once forced to leave the farming industry, moving to larger cities to earn a living, can now return to their homeland and do what they love.

If this issue is of concern to you, look for certified organic/fair trade quinoa which has been popping up in several places (and it will just become more easily available if we consumers demand the fair trade option).

Different types of quinoa

Most of us are familiar with beige-colored quinoa, but you can actually find these seeds in red, pink, black, yellow, purple, green, orange and every color in between. The quinoa we're most familiar with in the US are the traditional pale ivory varieties and red quinoa. The traditional quinoa is the tastier of the two options, but the red is more nutritious.

It would be wise to watch your portion size since quinoa is so high in carbs (39 grams of carbs per serving, 5 grams of fiber = 34 net grams carbs). However, quinoa is a transitional food for some since it is, in fact, a seed.

So there you have it. The whole scoop on quinoa. Enjoy it if you wish-just look for organic quinoa and keep the portions reasonable!

Flour Power

I have been trying modify or create healthier recipes for those who are attempting to eat gluten-free or to lower the glycemic index and load of baked goods.  More and more people are finding that baked goods interfere with their digestive system.  Personally I believe it has something to do with GMO modified grains, hence the problem. The information below will help you understand flours which will should be helpful in finding the right combinations for you.   Kay Strong

by Leanne Ely

Now, y'all know I don't think baked goods are terribly necessary for anyone to be eating (I've said it before, that none of us needs another muffin!), but there are times when you do need to use flour. By now, we all know that white flour isn't an optimal choice for good health, but with so many options on the shelves, which one do you choose? And when?

First thing's first.

Let's talk about a flour we're all familiar with-wheat flour.

Wheat Flour

Made from ground wheat, wheat flour is a big step above white flour if you have not adopted a gluten-free lifestyle for your family. It can be difficult at first to make the switch to whole wheat (always look for whole wheat not just wheat!) so I recommend gradually replacing white flour in a recipe with whole wheat until you're used to the consistency and difference in flavor.

Now what's all this about gluten? Wheat flour contains gluten. Gluten is a protein that makes bread chewy. It also helps dough to bind through the baking process. Gluten, however, is a problem for those suffering from celiac disease, wheat allergies or non-celiac gluten sensitivity. It's estimated that 10% of people are walking around with some form of gluten sensitivity, and every day more and more people are stating to discover that gluten is the source of many different problems from digestive issues to bloating.

If you don't care about the gluten content of the foods you eat, but you'd still like to spice things up with your flours every now and then, give spelt a try.

Spelt flour. Spelt is a cereal grain in the wheat family, but it is considered a wheat-free flour. It contains some gluten and it bakes very similarly to wheat flour, but it has a very nice nutty, sweet flavor. Spelt is easier to digest than wheat, but it is lower in fiber. Important to note: the gluten in spelt is broken down really quickly, so it's important to not over mix it or you'll end up with a product that crumbles into oblivion!

Gluten-Free Flours

Luckily, there are more gluten-free flours available now than ever before. Keep in mind, though, that there is no true substitute for wheat flour in terms of texture and taste. You can't replace all of the whole wheat flour in a recipe to an alternative type of flour and  expect the same results.

Quinoa flour. There's much debate surrounding the question of whether quinoa is paleo friendly. Whatever it is (and you can decide for yourself!), it's a very good source of essential amino acids, fiber, folate, iron, magnesium and zinc. This flour is excellent in muffins, banana bread and other baked goods. However, go easy on it. The nutty flavor of this flour can easily take over a dish, so substitute only about a quarter of the total flour volume of a recipe with quinoa flour.

Rice flour. Made from milled rice-kernel hulls, rice flour contains lots of Vitamin B6, calcium, iron, fiber and other trace nutrients. Rice flour is great for baked goods, homemade crackers and pastas. You can also use this gluten-free flour to thicken sauces and gravies. Easy does it on the rice, though, because the FDA is still trying to figure out how safe it is for us to be eating!

When it comes to flour, gluten-free does not always equal primal or paleo-friendly. There is a difference. The following flours are gluten-free AND primal.

Primal Gluten-Free Flours
Most of these alternatives have many more minerals and vitamins than white or wheat flours do so it won't hurt to incorporate them into your cooking whether you're a primal eater or not.

Almond flour. Almond flour is made from blanched almonds that have been beaten into submission into an unrecognizable product! In the store, you may have trouble finding almond flour, so look for almond meal. Or, buy your own blanched almonds and grind them into a powder with your coffee grinder or food processor. Almond flour tastes best in baked goods, grain-free granolas and "flourless" cakes.

Coconut flour. This yummy flour is made from pulverized meat of the coconut. It has a sweet, mild flavor ad is used frequently in paleo cooking in everything from pancakes to muffins.

Arrowroot powder and tapioca starch. These flours are controversial because of their starch content, but lots of primal eaters use them. Arrowroot powder is awesome for thickening sauces without changing the taste of the dish. It gives baked goods and pancakes a nice, light texture. Tapioca is similar, but it also lends some elasticity to a dish.