"Folic acid, Folate (Vitamin M)
Vitamin M/B9 is another of the essential B vitamins, is actually a group of compounds that include Folic Acid and similar substances. It is essential for making genetic material (DNA and RNA) and red blood cells, healing wounds and building muscle tissues. It is also instrumental in a number of metabolic functions, including the synthesis of choline and the formation of various amino acids-the building blocks of proteins. It works closely with vitamins B6 and B12 too, among other functions, protect against heart disease by controlling blood levels of homocysteine, a by product of protein metabolism.
Folic acid works closely with vitamins B6 and B12 as well as the nutrients betaine and S-adenosylmethionine (SAMe) to control blood levels of the amino acid homocysteine. Elevated levels of this substance appear to be linked to certain chronic conditions such as heart disease and, possibly, depression and Alzheimer's disease. Some researchers have even speculated that there is a connection between high levels of this amino acid and cervical cancer, but the results of studies regarding this have been inconclusive....Folic acid is crucial for proper brain function and plays an important role in mental and emotional health. It aids in the production of DNA and RNA, the body's genetic material, and is especially important during periods of high growth, such as infancy, adolescence and pregnancy."
As we can see, this is another important vitamin that is needed for several reasons. On a different note, I have been told that quinoa is too bitter of a grain to cook and enjoy eating. After very little research, I found that this is a protective coating on the outside of the seed. It is supposed to be washed off at the processing companies plant, but just for precaution rinse each serving well before cooking. Here is our recipe for today from The Houston Chronicle:
QUINOA MUFFINS
Prep time: 25 minutes
Total time: 1 hour, plus cooling
Don't overcook the quinoa or use more than the required amount of water. The grains of quinoa should be tender but separated, not mushy and clumped together.
- 1 cup quinoa, rinsed
- 1/4 cup vegetable oil, such as safflower, plus more for pan
- 2 cups all-purpose flour, plus more for pan
- 3/4 cup packed dark-brown sugar
- 1 1/2 teaspoons baking powder
- 1 teaspoon salt
- 1/2 cup raisins
- 3/4 cup milk
- 1 large egg
- 1 teaspoon vanilla extract
Preheat the oven to 350 degrees. In a medium saucepan, bring the quinoa and 1 cup water to a boil. Reduce to a simmer; cover and cook until water has been absorbed and quinoa is tender, about 12 minutes.
Meanwhile, brush a standard 12-cup muffin pan with oil; dust with flour, tapping out excess.
In a medium bowl, whisk together the flour, sugar, baking powder, salt, raisins and 2 cups cooked quinoa; reserve any leftover quinoa for another use.
In a small bowl, whisk together the oil, milk, egg and vanilla. Add the milk mixture to the flour mixture, and stir just until combined; divide batter among prepared muffin cups.
Bake until a toothpick inserted in the center of a muffin comes out clean, 25 to 30 minutes.
Cool muffins in pan for 5 minutes, then transfer to a wire rack
to cool completely. Store in an airtight container for up to 5
days.
Makes 12 muffins, each 244 calories, 6.4 grams fat (1 gram saturated), 4.8 grams protein, 42.8 grams carbohydrates and 1.4 grams fiber.
Enjoy these delectable muffins, and as always, have a great day!
A great resource for cooking quinoa is The Art of Cooking With Quinoa: A Complete Vegetable Protein
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