Dr. Mehmet Oz is host of the popular TV show “The Dr. Oz Show.” He is a professor in the Department of Surgery at Columbia University and directs the Cardiovascular Institute and Complementary Medicine Program and New York-Presbyterian Hospital.

Dr. Mike Roizen is chief medical officer at the Cleveland Clinic Wellness Institute, an award-winning author, and has been the doctor to eight Nobel Prize winners and more than 100 Fortune 500 CEOs.

 

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Tags: quinoa | amino acids | nutrition | protein | plant | Roizen | Oz

Quinoa: Nutritional Powerhouse

Wednesday, 05 Feb 2014 09:04 AM

The Incan Empire grew into the largest nation on earth, stretching 2,500 miles from Colombia to Chile along the Andes Mountains. It was linked together by sophisticated roadways and legendary runners - the chasquis, young boys who darted along high mountain paths to deliver communications between villages.

We're betting their most sacred food - quinoa, (pronounced KEEN-wah), which means "Mother of Grains" in Incan - was one reason they were so strong. It has a complete protein component, with all of the nine essential amino acids your body needs but can't make. This gluten-free grass seed (it's not a grain, but from a plant related to spinach and Swiss chard) packs incredible nutritional powers.

There are around 120 varieties: White or yellow/ivory is the most common. All varieties MUST be rinsed before cooking to remove the outer coating of bitter saponins, but you don't lose any nutritional value. It has a high protein-to-carb ratio: The germ makes up around 60 percent of the seed; in wheat, it's only 3 percent. And it packs more potassium than any true grain. Other nutritional facts: 1 cup has 625 calories; 1.2 g saturated fat; 6 g polyunsaturated fat; and 2.7 g monounsaturated fat; 109 g carbs; 12 g fiber; 24 g protein; 40 percent of vitamin B-6's recommended daily allowance; and 83 percent of your daily magnesium.

When you give it a try, remember, don't overcook it. Boil 1 cup of quinoa in 2 cups water for 15 minutes. Drain in a fine mesh strainer; return to covered pan, let rest for another 15 minutes. That'll get you up and running!


© King Features Syndicate

 
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The Incan Empire grew into the largest nation on earth, stretching 2,500 miles from Colombia to Chile along the Andes Mountains. It was linked together by sophisticated roadways and legendary runners - the chasquis, young boys who darted along high mountain paths to deliver...
quinoa,amino acids,nutrition,protein,plant,Roizen,Oz
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2014-04-05
Wednesday, 05 Feb 2014 09:04 AM
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