Canihua - what is it?

Canihua (kaniwa) is another plant native to Peru and Bolivia whose properties amaze doctors and nutrition experts. It's hard to believe that tiny seeds—similar in appearance to the familiar poppy—can contain such power. Here's everything you need to know about canihua (kaniwa), as well as information on how to cook and use these seeds.

Canihua is a product that isn't yet widely known in our country. This is a shame, because the tiny seeds of this plant contain a wealth of health benefits. Canihua (pronounced "canilla") owes its extraordinary properties to the region from which it originates. It grows at an altitude of approximately 4,000 meters in the Andes, the longest mountain range in the world. To survive in such harsh conditions, it must be exceptionally resistant to the harsh mountain climate: humidity, wind, and low temperatures.

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Why is cahihua so special?

Doctors and dietitians appreciate the properties of this plant for several reasons.

• First things first: Canihua (kaniwa) is an extremely valuable source of fiber. It's perfectly filling, improves digestion, and is indispensable when trying to achieve a slim figure.
• Canihua (kaniwa) may also be high in iron (100g satisfies 60% of the daily requirement), which is important for the circulatory system and the proper absorption of vitamins and minerals. However, it's important to eat canihua with foods rich in vitamin C , such as parsley, bell peppers, spinach, or Brussels sprouts, which improves the absorption of this element.
• Another important mineral found in canihua is zinc , essential for the proper functioning of the immune system and beautiful hair and nails.
• It also contains a lot of folic acid, which is especially important for women planning a pregnancy, as it determines the proper development of the fetus and prevents nervous system defects in children.
• The list of health-promoting ingredients is complemented by B vitamins, phosphorus, calcium and antioxidants , as well as gluten-free, easily digestible protein.

Who should consume canihua seeds?

Canihua will be a valuable addition to the diet, especially for older adults struggling with anemia, skin or hair problems, and athletes. Because it's a rich source of many vitamins and minerals, it should be included in everyone's diet. It strengthens the immune system and, as it doesn't contain gluten, can be used by those on elimination diets with gluten intolerance.

How to use canihua?

It's simple! Canihua (kaniwa) seeds can be cooked on their own like porridge and served for lunch or dinner, or added to various dishes. In traditional Peruvian cuisine, canihua seeds were first roasted, ground, and then made into porridge or added to beverages. However, the properties of this extraordinary mountain plant can be utilized in a broader way, for example, by adding it to cakes. Baked goods with canihua gain a dark appearance and flavor that is described as original, raw, traditional, and refined. These seeds also work well as a breading ingredient for meat or fish, a thickener for soups, or an ingredient in puddings, vegetable fillings, and dumplings. They can also be added to breakfast cereals and smoothies.
Canihua powder ( kaniwa) also works well as a chocolate substitute in desserts, cakes, and even as an addition to milk. This creates a drink reminiscent of cocoa. Roasted canihua, in turn, is an excellent, healthy snack. It's prepared the same way as popcorn. (Speaking of popcorn, I invite you to read our other blog post , "How to Make Real Popcorn" ).

Canihua grains can also be an interesting alternative to other types of groats, rice, potatoes, or French fries. Sometimes, it's even called a cousin of the more popular quinoa (we wrote about quinoa in our blog post "Quinoa for Beginners" and in an article on the Interia website).

How to cook canihua?

It's prepared similarly to millet. Pour 2 cups of water over a cup of millet grains and simmer for 15 minutes, covered, stirring occasionally. Then let it sit for about 5 minutes. You can add a small amount of butter ( clarified butter is essential) or coconut oil (read more in the article on Kafeteria) and mix.

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Canihua (kaniwa) seeds do not require long rinsing because they are devoid of saponin compounds, so they do not have a bitter aftertaste that not everyone likes.