Posted by Karen Eisenbraun on Apr.26, 2009

If you have not yet introduced quinoa into your family’s diet, this “superfood” from South America is worth investigating. Packed with protein and an abundance of other nutrients, quinoa is extremely versatile and easy to prepare.

Quinoa (pronounced KEEN-wa) is most commonly considered a grain, but it is actually the seed from a plant that is related to beets, chard, and spinach. Quinoa can be used as a substitute for rice or couscous and can be served hot or cold; it does equally well in soups or salads, as a side dish, or even as a hot breakfast cereal.

Lighter than most grains, quinoa has a fluffy texture and a unique, slightly nutty flavor. It is gluten free and easy to digest, making it an excellent choice for anyone suffering from gluten sensitivity. High in protein, magnesium, iron, and calcium, quinoa is a nutritious addition to anyone’s diet, particularly vegetarians and vegans. If you cannot find it in your supermarket (look near the rice and pasta and also in the flour section), look for quinoa in your local health food store.

The History of Quinoa

Quinoa was an important food for the Inca civilizations of ancient South America, who noticed that quinoa increased the stamina of their warriors. They referred to it as the “Mother Grain” and traditionally planted the first seed of the season with golden shovels. During the Spanish conquest of the 1500s, the colonists destroyed the Indians’ quinoa fields and outlawed its cultivation, leading to a 400-year decline in quinoa production. This valuable food has only recently been rediscovered. Today, quinoa is once again cultivated widely in Peru, Chile, and Bolivia, where it thrives in the arid climate and higher elevations. In the 1980s, two American entrepreneurs learned of quinoa and began cultivating it in fields in central Colorado. It is also grown in parts of Canada.

Quinoa’s Nutritional Value

It’s no wonder that quinoa was prized by the Incas when you consider that it has more high quality protein than any other grain. In addition, the type of protein found in quinoa is complete protein, meaning it includes all nine essential amino acids recommended for human consumption. Quinoa is 12-18% protein; about one half-cup daily will meet a child’s recommended daily protein allowance. Quinoa is particularly high in the amino acid lysine, which is necessary for tissue growth and repair. It is also an excellent source of fiber, phosphorus, magnesium, iron, and riboflavin. Due to its high magnesium content, quinoa is recommended for anyone who suffers from migraines. Magnesium causes blood vessels to relax, easing the constriction that can lead to migraines. Low levels of magnesium are also associated with hypertension and heart disease, making quinoa a beneficial food for improving cardiovascular health.

How to Cook Quinoa

Quinoa seeds have a biter coating known as saponin, which must be removed before cooking. Commercially sold quinoa is usually rinsed before it is packaged, but it is a good idea to rinse it again before use. To rinse, place the quinoa in a fine strainer under running water. To test for any remaining saponin, taste a few seeds. If they have a bitter taste, continue rinsing.

Quinoa expands greatly when cooked, so use approximately half the desired volume. Add one part quinoa to two parts water and bring to a boil. Reduce to a simmer and cover for about 15 minutes. When cooked, the seeds will become transparent and the white germ will detach from the seed, forming a spiral. Be careful not to overcook; quinoa should have an al dente texture and should not be mushy. The spiraled germ will have a slight crunch.

For a nuttier, toasted flavor, you can dry roast the seeds before cooking, either in a skillet over medium heat or in the oven.

Quinoa should be stored in an airtight container in the refrigerator and will keep for three to six months.

Serving Suggestions

Cooked quinoa can be used to make a variety of dishes and adds essential nutrients to any meal. Experiment with different ways of preparing this versatile dish to introduce its many health benefits to your family’s diet.

• Add cooked quinoa to casseroles, soups, or stir-fries
• Serve quinoa with butter as a side dish
• Cook quinoa with zucchini, bell peppers, onions, and garlic for a delicious main dish
• Mix cold quinoa with dried cranberries and toasted almonds for a light lunch
• Use ground quinoa flour in cookies, muffins, and breads (quinoa flour must be combined with wheat for leavened baked goods)
• Look for pasta made from quinoa at your local health food store
• Use sprouted quinoa in salads or sandwiches (soak quinoa seeds in a jar for 2 to 4 hours, then rinse twice a day for 2 to 4 days. When the sprouts are about 1 inch long, place them near a window)
• Serve quinoa with almonds, berries, and honey for a delicious hot breakfast

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Posted under Food Facts, Food, Nutrition & Recipes.