Warm nights, simple cooking

Summer Quinoa Salad by naturopath Sandra Villella

One of my sisters returned from a health retreat singing the praises of quinoa (pronounced keenwah). I’d heard of it but never cooked it before. Quinoa isn’t a true grain cereal, but rather a pseudocereal – more like a seed. It’s treated as a grain in cooking, is gluten-free and has a lovely nutty taste.

I first cooked quinoa as a delicious porridge made with soy milk and stewed cinnamon pears, topped with almonds and seeds.

This recipe is a variation of a traditional tabouleh using quinoa instead of burghul (cracked wheat). It’s an easy nutritious meal which can be thrown together using a variety of cooked and raw vegetables.

I’ve chosen beetroot because it’s one of the richest foods in antioxidants, and carrots as they are an excellent source of betacarotene and taste great with fresh mint.

Nutritional value

Unlike other grains, quinoa contains all nine essential amino acids making it a complete protein (helping us to feel more satisfied, providing sustained energy and helping to decrease sweet cravings). Black and white varieties of quinoa are available; the black is crunchier and has a stronger taste – a combination of the two varieties can be mixed together.

Ingredients 1½ cups quinoa 3 cups water Bunch baby beetroot cut into eighths 2 carrots cut into sticks 2 sticks celery finely chopped 4 spring onions finely chopped	4-6 tomatoes chopped ½ cup chopped fresh flat leaf parsley ½ cup chopped fresh mint Good splash red wine vinegar 2 teaspoons olive oil
Method Cook quinoa using absorption method on low heat (10–15 minutes). Steam beetroot for 10 minutes then add carrots for a further five minutes. Add red wine vinegar, oil and mint to cooked vegetables while still hot. Season to taste. Chop raw ingredients and add to cooked quinoa. Add cooked, dressed vegetables and toss through. Serves 4 as a main or 6 as a side dish.	Variations For a heartier meal, serve with cooked fish, meat or chicken. Cooked chickpeas or pinenuts are a good vegetarian option. Leftovers are great for lunch with tinned fish.

Smart Eating

Nutritionist Catherine Saxelby answers your questions on nutrition.

Are avocados really oily and fattening?

Avocados are high in fat (23 per cent) but monounsaturate-rich. This type of fat, also found in olive and canola oil, is a ‘healthy’ fat and good for the heart. If you have high cholesterol or heart troubles use avocado as an alternative to butter, cheese or mayonnaise, all high in saturated fat, which raises blood cholesterol.

Like other fruit and vegetables, avocados have no cholesterol. But avocados are a lot higher in kilojoules.

Half a medium avocado supplies 1,070 kilojoules (255 calories) and 28g of fat, equivalent to two thick slices of cheese. If you’re trying to lose weight use it as a spread.

If I don’t eat meat, how can I get the iron I need?

Vegetarians can obtain iron with the help of vitamin C – one of the ‘enhancers’ of iron uptake. Vitamin C (or ascorbic acid) reacts with non-haem iron, making it easier to absorb. Adding fruit juice or tomato or capsicum (all rich in vitamin C) to a meal increases the amount of iron from grains or lentils. Most vegetarian meals would automatically contain vitamin C.

Something in meat, known simply as the ‘meat factor’, also works to make the iron in vegetables more readily available. Orange juice doubles iron intake relative to water, while milk decreases it by 50 per cent and tea by 75 per cent.

For more questions and answers on nutrition log on to www.jeanhailes.org.au or go directly to Nutrition FAQs here.  

© 2007 The Jean Hailes Foundation for Women’s Health

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Content updated November 29,  2007