Bologna 2014

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18 COOKERY 100 Best…: 100 Best Gluten-Free Foods • The essential cookbook for anyone living a `glutenfree‘ life • Includes the top 100 essential gluten-free ingredients • Each ingredient includes full nutritional benefits and information • Also includes a gluten-free recipe for every ingredient • Simple and contemporary design with stunning photography Translation files: May 2014 Samples: May 2014 Confirmation date: 16.05.2014 Delivery of print-ready files: 29.08.2014 Co-edition pub month: February 2015 Format book: 240 x 191 mm, OR 200 x 160 mm Extent: 224 pages Manuscript pages: 197 No. of words: 59,170 Binding: Paperback, rounded edges Finishes: Matt lam, spot UV ISBN: 978-1-4723-5469-3 Series Code: S36869
20 ✱ grains and flours grains and flours ✱ 21 05 QUINOA This little pseudograin from South America is a perfect food to include on a gluten-free diet because it has a superb nutritional profile and a great flavor. DID YOU KNOW? Quinoa is not a cereal grain (a grass) but the seed of a member of the beet family. Along with amaranth and buckwheat, it is sometimes termed a “pseudocereal”— a product that looks like and can replace a true cereal in the diet. Quinoa is one of the few “complete protein” plant foods, meaning it contains all nine essential amino acids. It’s a particularly good plant source of lysine, which helps us absorb calcium and make hormones. Calcium is especially concentrated in quinoa—it contains more than twice the amount found in wheat. The seeds are rich in antioxidant compounds, including immune-boosting quercetin and anti-inflammatory kaempferol. Unlike other grain foods, quinoa is a good source of healthy fats. One-quarter is oleic acid (a heart-healthy fat) and it also contains alpha-linolenic acid (ALA), the omega-3 fat that can help reduce high cholesterol and blood pressure. Quinoa is also one of the easiest grains to digest, making it particularly useful for anyone with digestive problems. Fruity puffed quinoa SERVES 1 C F V D N ½ cup puffed quinoa ½ cup apple juice 1 small banana, thinly sliced ½ crisp, red-skinned apple, such as Pippin, thinly sliced 2 teaspoons pumpkin seeds honey, for drizzling Greek yogurt, to serve (optional) Method 1 Put the puffed quinoa into a serving bowl. Stir in the apple juice, making sure the puffs are submerged. Let stand for a few minutes. 2 Arrange the banana slices and apple slices on top of the quinoa. 3 Sprinkle with the pumpkin seeds and drizzle with a little honey. Serve immediately with yogurt, if using. NUTRIENTS PER AVERAGE PORTION ( 1 /3 CUP/ 2¼ oz. DRY WEIGHT) QUINOA Calories Protein Fat Carbohydrate Fiber Vitamin B 1 Folate Calcium Iron Magnesium Potassium Zinc 221 8.5 g 3.6 g 38.5 g 4.2 g 0.2 g 110 mcg 28 mg 2.7 mg 118 mg 338 mg 1.8 mg • A complete source of protein. • A useful source of calcium, antioxidants, and healthy fats. • A good source of potassium, iron, magnesium, and zinc. • A good source of the B-vitamin group, especially folate and B1. Practical tips: Boil quinoa seeds in water until tender. For a nuttier flavor, dry roast or dry-pan fry for 5 minutes before boiling. Combine cooked, chilled quinoa with chopped vegetables, salads, beans, and herbs or spices for a healthy meal. Use instead of wheat in tabbouleh. You can buy quinoa noodles and flour as a healthy subsitute for wheat grains in your baked goods. Quinoa is easy to sprout or puff (follow the directions on the package) or buy already sprouted or puffed. S37180 100 Best Gluteen Free US SALES.indd 20-21 11/02/2014 15:17
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