Quinoa

Pronounced keen-wah, Quinoa is an ancient seed. Compared to the common cereal grains, it is nutritionally superior because of its proteincontent. It contains 4 grams of protein per serving (half a cup) which is almost twice that of barley, rice and corn, and quinoa is also considered a complete protein, meaning that it has all the essential amino acids. It is also a good source of iron and magnesium, and contains unsaturated fatty acids.

Quinoa is also a good grain for people with celiac disease because it is gluten free.

Here is the nutritional information per cup of cooked quinoa:

*percentages based on recommended daily amounts

Buying and Storing

Quinoa can be found in the grains section of larger supermarkets as well as health food stores. Quinoa has a relatively high fat content, and should be stored in the refrigerator in an airtight container for up to a year.

Cooking quinoa

1. Wash 1 cup of quinoa and drain. (Washing helps remove the bitter taste.)
2. Lightly saute the quinoa if desired; this gives it a stronger flavor.
3. In a pot, add quinoa to 2 cups of water or stock and bring to a boil. Turn heat down, cover and simmer for about ****5 mins, until all the liquid is absorbed.
4. Remove from heat, fluff with a fork and serve. Yields 4 cups, cooked.

*Note: you can reduce or increase the amount of quinoa youre cooking. Just make sure for every amount of quinoa, you use twice the amount of liquid

Some quinoa ideas

It has a nutty flavor, and is both chewy and crunchy at the same time. Quinoa can be used in replacement of any grain, in soups or in pilafs. Nowadays, quinoa is also made into pasta, bread and other baked goods.

• When added to soups, stews or casseroles, they make them more filling and more nutritious.
• Instead of croutons, add quinoa to your salad for that extra bite.
• Make a protein-packed side dish with quinoa, canned chickpeas and your choice of spices.
• Instead of rice, use quinoa as the grain in your meal. Make a quinoa stir-fry with vegetables and beans for a fiber-packed, protein-filled dish