Monday 12 January 2015


Chinese Fish Congee Made with Quinoa

Serves 4

Preparation & Cooking Time: 45 minutes

1. 1 can tuna fish in oil
2. 1 cup quinoa
3. 1 stalk spring onions chopped for garnish
4. A handful of lettuce sliced thin
5. 1-1.5 litre water
6. Salt & Pepper to taste
7. Garlic oil (optional)
8. 1 egg (optional)

1. Bring a pot of water and quinoa to boil.

2. Add salt to taste and simmer under medium-low heat (no. 2.5 on my stove) for 45 minutes or until it is cooked and reaches the consistency that you desire. If you wish it to be softer, cook longer.

3. Add tuna fish, stir and mix well and cook for a minute.

4. Dish, garnish with spring onion, lettuce and garlic oil and serve

1. You can crack an egg into the porridge.

2. You can also substitute tuna fish with chicken, prawns, pork, etc.

3. For adults, you can also add a bit of garlic oil as garnish for more fragrance and flavour.

4. For babies, you can blend the chicken in the baby blender, if baby is too young to eat bite size chicken pieces.

5. When you are making the Chinese Ginger Chicken Soup, why not use some of the soup and make Quinoa Congee Porridge :-)

Nutritional Value:
Quinoa is a highly nutritious food. Quinoa has been rated by the WHO as possessing protein of a quality similar to milk. It has been classified as a supercrop by the United Nations on account of its nutritional value and high protein content. Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. The protein quality and quantity in quinoa seed is often superior to those of more common cereal grains. Quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. Quinoa is higher in lysine than wheat. Quinoa grain has a lower sodium content and is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc than wheat, barley, or corn. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

Quinoa is a very good source of manganese and a good source of copper, two minerals that serve as cofactors for the superoxide dismutase enzyme. Superoxide dismutase is an antioxidant that helps to protect the mitochondria from oxidative damage created during energy production as well as guard other cells, such as red blood cells, from injury caused by free radicals.

Quinoa also contains vitamins B6, Niacin and Thiamin. Quinoa is lower in carbohydrates than most other grains, but an excellent source of complex carbohydrates and cooks in about half the time of regular rice. Quinoa is low in fat.

Millet is tasty, with a mildly sweet, nut-like flavor and contains a myriad of beneficial nutrients. It is nearly 15% protein, contains high amounts of fiber, B-complex vitamins including niacin, thiamin, and riboflavin, the essential amino acid methionine, lecithin, and some vitamin E. It has the highest protein level of any cereal and is also excellent for potassium, phosphorous, iron and magnesium.

The seeds are also rich in phytochemicals, including Phytic acid, which is believed to lower cholesterol, and Phytate, which is associated with reduced cancer risk.

Millet is gluten-free and is not an acid forming food so is soothing and easy to digest. In fact, it is considered to be one of the least allergenic and most digestible grains available and it is a warming grain so will help to heat the body in cold or rainy seasons and climates.

Additional Comments:
Using can tuna fish is a quick, easy and yet nutritious way to prepare porridge. Quinoa is a much more nutritious grain than rice, and it tastes great as congee.

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