The nutrition world seems to be all excited about what is now being called the superfood of the future—Quinoa. Grown in the Andes for thousands of years, the "mother grain of the Incas" was obscure until it was discovered by foodies and nutritionists who feted it as a superior alternative to bulgur wheat, couscous and rice. Although it often occupies a similar role to these grains, quinoa is actually a chenopod, the same as beets and chard. According to WHFoods quinoa “was the gold of the Incas” because the Incas believed it increased the stamina of their warriors.

Quinoa (pronounced KEEN-wah), whose edible seeds are white, red or black, is packed with protein, minerals and vitamins. It's gluten-free. You can have it for breakfast (as a cereal), lunch (as a salad) and dinner (in a patty or as a side). So, who would not want to reap the benefits of this amazing superfood?

Let me give you a quick rundown on the health benefits of quinoa, before I give you some quick, yummy recipes on how to incorporate this superfood into your diet.

Here are seven health benefits of quinoa:

1. Rich in protein: Quinoa is one of the best sources of protein, especially if you are a vegetarian. It is a complete protein containing all nine essential amino acids.

2. Contains almost twice as much fibre as most other grains: FibrE is most widely known to relieve constipation, prevent heart disease by reducing high blood pressure and diabetes, lowering cholesterol and glucose levels, may lower the risk of developing haemorrhoids and even helps you to lose weight as it takes a longer time to chew than other foods because it makes you feel fuller for longer.

3. High in Iron: Iron helps keep our red blood cells healthy and carries oxygen from one cell to another supplying oxygen to our muscles to aid in their contraction. Iron also increases brain function because the brain takes in about 20% of our blood oxygen. In just a one cup serving you can get 15% of how much iron you need each day.

4. Quinoa contains lysine: Lysine is mainly essential for tissue growth and repair. Lysine is usually found in sports supplements by those trying to add lean muscle to their body. It’s been said to also help strengthen the immune system.

5. Rich in magnesium: Magnesium helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control. Other health benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.

6. High in Riboflavin (B2): B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells. It also helps with the much needed antioxidants.

7. High manganese content: Manganese is an antioxidant, which helps to prevent to red blood cells and other cells from injury by free radicals. The symptoms of being low on manganese include having high blood pressure levels, high cholesterol levels, neurological problems, hearing impairments, and more.

There are several other benefits of including this superfood in your diet. Here are a few basic recipes that can help you introduce this to your diet. Quinoa is readily available in supermarkets in New Zealand, you could also get this in health stores.

Toasted Quinoa Pilaf

1 cup uncooked quinoa
1 teaspoon ground cumin
chicken broth
1/4 cup whole-kernel corn.
10 strings of green beans
One carrot grated (thick)
Some jalapeño peppers, chopped
1/2 cup thinly sliced scallions
2 tablespoons lime juice
Fried peanuts and coriander for garnish.

Preparation

1. Add a tablespoon of olive oil to a pan and add scallions. Fry until brown. Add cumin.
2. Add the quinoa to the pan with a tight-fitting lid, and place the pan over high heat. Swirl the quinoa in the pan to toast it evenly. When the grains are fragrant and crackle, remove from heat.
3. Add saltand other spices to taste, then slowly add the water / vegetable broth (be careful; it might boil over) Normally 1.5 cup for 1 cup quinoa or as per instructions on the packet. Put the pan over high heat, and then bring to a boil.
4. Reduce heat to low, add the corn and beans and cook, covered, for 15 minutes or until liquid is absorbed.
5. Stir in the carrots and jalapeño peppers; cover and cook for two more minutes. Stir in the lime juice.
6. Garnish with fried peanuts and coriander. Serve warm.

Quinoa baked Tomatoes

Ingredients

2 poblano chilies/ Capsicums
1 cup fresh corn kernels
6–8 Mushrooms chopped
1 cup chopped onion
1 tablespoon chopped fresh coriander
1 tablespoon olive oil
1 tablespoon fresh lime juice
3/4 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
6 large ripe tomatoes
1 cup uncooked quinoa
1 Cup Colby cheese, shredded

Preparation

1. Cut tops off tomatoes; set aside. Carefully scoop out tomato pulp, leaving shells intact. Drain pulp through a sieve over a bowl, pressing with the back of a spoon to extract liquid. Reserve 1 1/4 cups liquid, and discard remaining liquid. Sprinkle tomatoes with 1/2 teaspoon salt. Invert tomatoes on a wire rack; let stand 30 minutes. Dry the insides of tomatoes with a paper towel.

2. Place quinoa in a fine sieve, and place sieve in a large bowl. Cover quinoa with water. Using your hands, rub the grains together for 30 seconds; rinse and drain. Repeat the procedure twice. Drain well. Combine reserved tomato liquid, quinoa, 1/4 cup water, bring to a boil.

Cover, reduce heat, add the chopped mushrooms, corn and capsicum, salt and pepper to taste. Add any other spices you may like. Simmer for 15 minutes or until liquid is absorbed. Remove from heat; fluff with a fork.

3. Preheat oven to 350°.

4. Spoon the mixture into each tomato, topping it up with cheese. Place tomatoes and tops, if desired, on a jelly-roll pan. Bake at 250° for 15 minutes or until the cheese melts. Remove from oven.