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Regarded as a sacred food by the Incas, quinoa<br />
(pronounced keen-wah) provides a wide range of<br />
vitamins and minerals. This supergrain seed contains<br />
more protein than most cereal grains (22 grams per one<br />
cup/250 millilitres uncooked quinoa) and is considered<br />
a complete protein because it contains all eight of the<br />
essential amino acids we need for tissue development.<br />
Quinoa is higher in calcium, phosphorus, magnesium,<br />
potassium, iron, copper, manganese, and zinc, and lower<br />
in sodium compared with wheat, barley and corn. This<br />
gluten-free grain also receives an honourable mention<br />
for being low in saturated fat (one gram of fat per one<br />
cup/250 millilitres uncooked quinoa).<br />
Quinoa<br />
Dietary uses: Quinoa<br />
can be substituted for<br />
most hot cereals and<br />
is a good replacement<br />
for rice. Cook it like<br />
porridge, include it in<br />
casseroles or stews, or<br />
add it (steamed, toasted<br />
or baked) to soups,<br />
salads or desserts. You<br />
can also use ground<br />
quinoa in breads,<br />
cookies, puddings,<br />
muffins and pasta. It’s<br />
available in most grocery<br />
and health food stores.<br />
Traditionally, psyllium is renowned as a laxative, since<br />
it absorbs water and swells as it moves through the<br />
digestive tract. But this all-star soluble fibre has many<br />
health benefits: lowering LDL, or “bad,” cholesterol,<br />
helping control diabetes (it reduces the post-meal rise<br />
in blood sugar) and aiding in controlling appetite and<br />
weight (it makes you feel full longer). Since psyllium<br />
is a concentrated source of soluble fibre (with eight<br />
times more soluble fibre than oat bran), it’s easy to eat<br />
enough of it during the day to enjoy its potential health<br />
benefits.<br />
Psyllium<br />
Curcumin — the active ingredient of the Indian curry<br />
spice turmeric — may ease aches and inflammation.<br />
In Ayurveda (the traditional medicine of India), this<br />
herb has been used for thousands of years to treat<br />
arthritis and other ailments. Some research suggests<br />
that turmeric may help relieve some symptoms of<br />
rheumatoid arthritis; however, the evidence to date,<br />
while encouraging, is still far from conclusive.<br />
Dietary uses: Just 1/3<br />
cup (75 millilitres)<br />
of Bran Buds with<br />
Psyllium, available at<br />
most grocery stores,<br />
provides 12 grams of<br />
fibre (almost half of<br />
our daily fibre needs).<br />
Caution: Incorporate<br />
psyllium and other<br />
high-fibre foods into<br />
your diet slowly to avoid<br />
abdominal pain and<br />
bloating, and drink<br />
plenty of water to avoid<br />
constipation.<br />
Dietary uses: Turmeric<br />
is sometimes substituted<br />
for saffron. Use in Indian<br />
curries or dishes such<br />
as chicken tangine and<br />
chicken tandoori.<br />
Turmeric<br />
ISSUE II 25
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