Quinoa - The Little Seed That Could

When I recommend quinoa to friends who are looking to improve their diets, their response is usually a blank stare followed by a curious “keen what?” Pronounced “keen-wah”, this potent little seed has been identified by the United Nations as a “super crop” due to its exceptionally high protein content. It also contains a balanced set of essential amino acids, it is a good source of dietary fiber, and it is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc than wheat, barley, or corn. Talk about a nutritional powerhouse! The Incas referred to quinoa as chisaya mama, or the mother of all grains. Technically it is a seed, but it is used as a grain and substituted for grains because of it's cooking characteristics. It has been cultivated for at least 5000 years, but somehow it remains relatively unheard of in American kitchens. Boy, are we missing the boat!

Adding quinoa to your diet could be beneficial in preventing or treating a number of health concerns. Because it is high in magnesium, a mineral that helps to relax blood vessels, it may help with migraine headaches and cardiovascular disease. In its whole grain form, it may also be effective in preventing and treating breast cancer, diabetes and insulin resistance.1 Quinoa is easy to digest and low in gluten, which makes it great for anyone who suffers from gluten sensitivity.

With the multitude of health benefits that quinoa has to offer, you might be quick to assume the worst when it comes to taste. Anything this good for you must be awful, right? Wrong! Quinoa has a subtle nutty flavor, and when cooked it has a light, fluffy and slightly crunchy texture. It is so versatile and simple to prepare that you can easily work it into any meal. It cooks in just 15 minutes, making it great to fix when you are in a hurry. To be sure that you get the best flavor, it is a good idea to take an extra minute or two to place the quinoa in a strainer and rinse the seeds with water before you cook them. Although packaged quinoa has already been rinsed, this step will ensure the removal of any residue of saponin, which is a bitter, resin-like coating on the seed.

If you’re ready to give quinoa a try, you should be able to find it at your local health food or specialty store. It is available both packaged and in bulk, and there are different varieties which may be labeled “black“, “red“, or “white“. The white varieties are the most popular and readily available, but feel free to experiment with the others if you find them. Once you’ve got it in your kitchen, there are many ways to prepare it. You can cook it for breakfast by combining 1/2 cup of quinoa, 1 cup of apple juice and 1 cinnamon stick and simmering for 15 minutes. Top it with some dried fruit and a bit of honey and you’ve got a filling, nutritious way to start your day. If you’d prefer to serve it with dinner, cook it in broth or water and omit the cinnamon stick. Add some chopped vegetables like green pepper and onion, and you’ve got a terrific little side dish. Here is one of my favorite quinoa recipes:

Cold Quinoa Salad

Ingredients:
1 cup dry quinoa, cooked and cooled
3/4 cup chopped marinated artichoke hearts
2 boneless skinless chicken breasts, cooked, cooled and chopped
1 avocado, diced
1 Tbs. olive oil
(all of the amounts are approximate - I usually just add whatever looks good!)

Directions:
Mix all of the ingredients together. Serve cold.

TIP: You can also substitute quinoa for rice in most recipes.

Quinoa Nutrition Information: ½ cup (dry) = 318 calories, 4.9 g fat, .5 g sat fat, 8 g fiber, 11.1 g protein, 51mg calcium, 629 mg potassium

1 Oelke, E.A., et al, "Quinoa," Hort.Purdue.edu. http://www.hort.purdue.edu/newcrop/afcm/quinoa.html