Quinoa, a wholegrain widely considered a super
food, is becoming popular with the health-conscious crowd
Quinoa, an ancient wholegrain widely regarded as a superfood,
has been in the spotlight since Malaysian Prime Minister Najib
Razak recently revealed that he prefers quinoa to rice.
It sparked an uproar and he was criticised for
being out of touch with the people, as quinoa is a pricey ingredient
compared with rice.
The grain comes from a flowering plant in the
amaranth family and is rich in fibre and protein.
Ms Law Chin Chin, consultation dietitian of nutrition
consultancy Food & Nutrition Specialists and Thomson Medical
Centre, says: "By substituting refined grains such as white
rice with quinoa, you would be able to get more good quality protein
and dietary fibre.
"A diet high in fibre may help with better
control of body weight and reduction of blood sugar as well as
risk of hypertension and cardiovascular diseases."
Quinoa (say KEEN-wah) is gluten-free and available
in several colours.
We started selling organic grains when we noticed
that they are nutrient-dense and are good as baby’s first
food when ground up and cooked into a thin paste.
MR LIM HER-YI, owner of Bud Of Joy Organic Bakery
The most widely cultivated versions are white,
red and black. In terms of nutritional values, they are quite
similar except that red and black quinoa may contain higher antioxidant
levels, says Ms Law.
While quinoa is not new to the dining scene in
Singapore, it has become a more mainstream grain over the years
and is not only used as a staple for salads.
The grain is sold in supermarkets and organic
shops, which carry a variety of quinoa products such as chips,
wraps and even "milk".
There is also a growing crop of hip ancient grains
such as millet, teff and farro gaining popularity among the health-conscious.
Malaysian Prime Minister Najib Razak's office explained that he
ate quinoa as part of his healthy diet regime and on his doctor's
Malaysian PM Najib clarifies he eats rice too, not just pricey
Mr Lim Her-Yi, 34, owner of Bud Of Joy Organic Bakery and Store
in Circuit Road, has been selling organic grains since 2013 and
also makes organic spelt breads ($11). The store stocks organic
millet ($8.80 for 1kg) and organic red quinoa ($16 for 1kg).
He says: "We started selling organic grains
when we noticed that they are nutrient-dense and are good as baby's
first food when ground up and cooked into a thin paste. There
is a greater demand as consumers are more informed about such
Executive chef Gisela Salazar Golding, 34, of
healthy grain bowl restaurant chain Grain Traders, has introduced
a "Grain-Of-The-Month" at its two outlets in Market
Street and Tras Street, showcasing grains such as farro and millet.
She says: "Quinoa is our most popular grain.
We cook about 8kg of quinoa every day at our CapitaGreen outlet."
Dr Chan Tat Hon, 50, chef-owner of casual restaurant
The Bento People in Kallang Avenue, which serves healthy meals,
says that response to quinoa was poor when it was offered on the
restaurant's Make Your Own Healthy Bento menu three years ago.
He says: "Currently, at least 40 per cent
of customers would have one of our quinoa options for their bento.
"Many who are not familiar with quinoa come
to try. Our regulars are also more health-conscious and familiar
with quinoa as well."
Public relations consultant and health coach
Melody Chong, 40, says she tried many gluten-free grains such
as quinoa, amaranth, millet and teff before finding out that she
was gluten-intolerant last year.
She eats the grains as cereal or with almond
milk and fruit, and gets her supplies from speciality shops such
as Ryan's Grocery in Binjai Park and Little Farms at Valley Point.
She says: "As more people discover how these
grains can benefit their health, they are more adventurous about
"But it takes time and education for people
to realise how these grains can taste good when prepared in the
right way. Then they can be open to new superfood grains that
are healthier options.
"Many have the stereotypical view that the
grains are bland and boring."
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HOW TO COOK QUINOA
Soak the quinoa overnight to remove its phytic
acid, which prevents the nutrients in the quinoa from being absorbed
by the body. Then rinse the grains to remove the natural coating
of saponin - which can make it taste bitter or soapy.
Place 1 cup of rinsed and drained quinoa with 1.5 cups of water
or stock in a pot. Add salt to taste and bring to a boil.
Reduce heat to low, cover and simmer for 10 to 15 minutes or until
the liquid has been absorbed. Do not overcook or it will become
Remove lid and fluff quinoa with a fork before serving.
HOW TO JAZZ UP QUINOA
• After the cooked quinoa has cooled, simply
toss it with extra-virgin olive oil to be eaten with salad. It
can also be eaten with stews and used in place of rice in a meal.
• Crisp it up by frying cooked quinoa with
vegetables and meat.
• Give it more flavour by cooking it with
garlic and onions, as well as other spices such as cumin, paprika,
za'atar and lemon zest.
• Add cooked quinoa to muffin batter before
baking, or add to granola and yogurt for a wholesome breakfast.