Organic Bolivian balanda (quinoa) flakes are suitable for a variety of dishes and for adding to breakfast cereals. High in fibre. Source of protein. Gluten-free. Suitable for vegans.
Hot porridge can be made with spices or vegetables, for example; sweet porridge can be made with milk (coconut, soya, almond milk), nuts or fruit.
Preparation: cover with boiling water, leave for 5 minutes. It may be pan-fried beforehand.
The greatest advantage of the Bolivian balanda (quinoa) is its nutritional value. The nutritional value of 1 cup (185 g) cooked quinoa is given below:
Protein: 8 g
Fibre: 5,2 g
Manganese: 1,2 mg
Calcium: 31,5 mg = 3,5 % of RDA
Iron: 2.8 mg = 21% of RDA
Magnesium: 118 mg = 39 % of RDA
Phosphorus: 281 mg = 40 % of RDA
Copper: 0,4 mg = 40 % of RDA
Zinc: 2 mg = 20% of RDA
Potassium: 318 mg = 10% of RDA
Thiamine (vitamin B1): 0,2 mg = 18% of RDA
Riboflavin (vitamin B2): 0,2 mg = 15% of RDA
Vitamin B6: 0.2 mg = 15% of RDA
Folic acid (vitamin B9): 77,7 μg = 39 % of the ADI
Calories: 222 kcal
Fat: 3,6 g
Bolivian balanda contains molecules called flavonoids. Flavonoids are plant antioxidants with significant health benefits. Two flavonoids in particular were analysed in detail: quercetin and kaempferol. These important molecules have anti-inflammatory, antiviral, anticancer and antidepressant properties. Interestingly, these antioxidants are found in Bolivian balsam in extremely high, highly concentrated amounts. The quercetin content of Bolivian balsam is even higher than that of the typical quercetin source, cranberries or lingonberries.
When Bolivian balm is compared with our usual cereals (wheat, rye, rice), it is far superior in protein content to these cereal alternatives.
Recipes
Quinoa salad: cooked, chilled quinoa mixed with cooked or canned beans, pumpkin seeds, onion leaves and coriander. Sprinkle your salad with your favourite spices and herbs.
Breakfast porridge: cooked quinoa is added to nuts and dried fruit.
Soups with quinoa: use quinoa in your favourite vegetable or porridge soups. Substitute it for regular rice or pearl barley.
