Quinoa

Pressed for time? Need a quick and easy meal? Cook once, and eat twice. Make dinner tonight and feast on leftovers for days, with quinoa.

Quinoa (pronounced KEEN-wah) has the highest nutritional profile and cooks the fastest of all grains. It is an extremely high-energy grain and has been grown and consumed for about 8,000 years on the high plains of the Andes Mountains in South America. The Incas were able to run such long distances at such a high altitude because of this powerful grain.

Characteristics

• Contains all eight amino acids to make it a complete protein
• Has a protein content equal to milk
• High in B vitamins, iron, zinc, potassium, calcium & vitamin E
• Gluten-free; easy to digest
• Ideal food for endurance
• Strengthens the kidneys, heart, and lungs

Uses

When quinoa is cooked, the outer germ surrounding the seed breaks open to form a crunchy coil while the inner grain becomes soft and translucent. This double texture makes it delicious, versatile and fun to eat. To save time, cook a lot of quinoa at once and eat it many times. Quinoa can be reheated with a splash of soy or nut milk for breakfast porridge; you can add dried fruit, nuts and cinnamon for a sweet treat. Add finely chopped raw vegetables and dressing for a cooling salad or add chopped cooked root vegetables for a warming side dish. Store dry, uncooked quinoa in a cool, dry, dark place in a tightly closed glass jar for up to one year.

Preparation
Before cooking, quinoa must be rinsed to remove the toxic (but naturally occurring) bitter coating, called saponin. Saponin, when removed from quinoa, produces a soapy solution in water. Quinoa is normally rinsed before it is packaged and sold, but it is best to rinse again at home before use. Place quinoa in a grain strainer and rinse thoroughly with water.

Recipe
Quinoa and Mushroom Skillet

Quinoa might be considered a “superfood” for its superb protein content, but it’s the unique nutty flavor of the tiny grain that wins cooks over. Try serving this accompanied by a salad of green and white cabbage with sliced apples, tossed in a ranch-style dressing.

Ingredient List

Serves 6

2 Tbs. olive oil

1 medium-sized red onion, quartered and thinly sliced

1 cup quinoa, rinsed

2 cups vegetable or mushroom stock

10 to 12 oz. cremini or baby bella mushrooms, sliced

Directions

Heat oil in large skillet over medium heat. Add onion, and cook, stirring often, until golden, about 5 minutes.

Stir in quinoa, and cook, stirring often, 1 to 2 minutes, or until lightly toasted. Pour in stock.

Stir in mushrooms, cover and cook 15 minutes, or until stock is absorbed. Season with salt and pepper; serve hot.

For more info on healthy eating, contact Holistic Health Counselor, Samantha Neier.