Taking the Mystery out of Quinoa
Ok, so lets start with the name...Quinoa -kenwɑ or keinwa or keen-wah
What is it really??? According to Wikipedia- Quinoa (the name is derived from the Spanish spelling of the Quechua name kinwa or occasionally "Qin-wah") originated in the Andean region of Ecuador, Bolivia, Colombia and Peru, where it was successfully domesticated 3,000 to 4,000 years ago for human consumption, though archaeological evidence shows a non-domesticated association with pastoral herding some 5,200 to 7,000 years ago.
While quinoa is usually considered to be a whole grain, it is actually a seed, but can be prepared like whole grains such as rice or barley.
1. High in protein -- its protein balance is similar to milk and has more protein compared to rice, millet or wheat.
2. A good source of riboflavin -- riboflavin helps reduce the frequency attacks in migraine sufferers by improving the energy metabolism within the brain and muscle cells.
3. The saponins from quinoa are used to promote healing of skin injuries in South America, making it a good antiseptic.
4. It's alkaline-forming. Although it is not strongly alkaline-forming, it is comparable to wild rice, amaranth, and sprouted grains.
5. It only has 172 calories per ¼ cup dry quinoa.
6. Since it is not related to wheat or grain, it's gluten-free. Millions are discovering they feel better and lose weight when they reduce gluten grains or at least wheat products.
7. It is a complex carbohydrate with low glycemic index. This is again good for weight management. I use it in a number of my health Boot Camps.
Simple and easy cooking.
Prepare quinoa as you would prepare rice. Cover it with water or vegetable broth and boil until soft, about 15 minutes. Or, place 1 part quinoa to 2 parts water in your rice cooker. Did you know quinoa also makes a great hot breakfast cereal, similar to oatmeal?
Some ways to use Quinoa!
What is it really??? According to Wikipedia- Quinoa (the name is derived from the Spanish spelling of the Quechua name kinwa or occasionally "Qin-wah") originated in the Andean region of Ecuador, Bolivia, Colombia and Peru, where it was successfully domesticated 3,000 to 4,000 years ago for human consumption, though archaeological evidence shows a non-domesticated association with pastoral herding some 5,200 to 7,000 years ago.
While quinoa is usually considered to be a whole grain, it is actually a seed, but can be prepared like whole grains such as rice or barley.
In the field
In the pantry
Cooked and ready to eat
Seven Reasons Quinoa is the New Health Food Superstar
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7 Health Benefits of Quinoa1. High in protein -- its protein balance is similar to milk and has more protein compared to rice, millet or wheat.
2. A good source of riboflavin -- riboflavin helps reduce the frequency attacks in migraine sufferers by improving the energy metabolism within the brain and muscle cells.
3. The saponins from quinoa are used to promote healing of skin injuries in South America, making it a good antiseptic.
4. It's alkaline-forming. Although it is not strongly alkaline-forming, it is comparable to wild rice, amaranth, and sprouted grains.
5. It only has 172 calories per ¼ cup dry quinoa.
6. Since it is not related to wheat or grain, it's gluten-free. Millions are discovering they feel better and lose weight when they reduce gluten grains or at least wheat products.
7. It is a complex carbohydrate with low glycemic index. This is again good for weight management. I use it in a number of my health Boot Camps.
Simple and easy cooking.
Prepare quinoa as you would prepare rice. Cover it with water or vegetable broth and boil until soft, about 15 minutes. Or, place 1 part quinoa to 2 parts water in your rice cooker. Did you know quinoa also makes a great hot breakfast cereal, similar to oatmeal?
Some ways to use Quinoa!
- Combine cooked chilled quinoa with pinto beans, pumpkin seeds, scallions and coriander. Season to taste and enjoy this south-of-the-border inspired salad.
- Add nuts and fruits to cooked quinoa and serve as breakfast porridge.
- For a twist on your favorite pasta recipe, use noodles made from quinoa.
- Sprouted quinoa can be used in salads and sandwiches just like alfalfa sprouts.
- Add quinoa to your favorite vegetable soups.
- Ground quinoa flour can be added to cookie or muffin recipes.
- Quinoa is great to use in tabouli, serving as a delicious (and wheat-free) substitute for the bulgar wheat with which this Middle Eastern dish is usually made.
This recipe is from my latest cookbook
Savory
Roasted Sweet Potato Salad
Calories: 273 Total
Fat: 15.88g Total Carbs: 27.96g Dietary
Fiber: 5.55g Sugars: 9.24g Protein: 5.45g
2
medium sweet potatoes (unpeeled) cut in 1/2 inch chunks
1
t salt, for roasting the sweet potatoes
1
T olive oil, for roasting the sweet potatoes
20
oz salad greens
½ c chopped pecans, toasted
½
red onion
1
c cooked brown rice or quinoa
Salad
Dressing:
½
c olive oil
¼
c apple cider vinegar
1
½ T honey
1
lime, juiced
½
c cilantro
Pre
heat the oven to 425 degrees. Wash and clean the sweet potatoes. Dice into ½
inch cubes. Place them into a large bowl and mix well with the olive oil and
salt. Place the diced potatoes on a sheet pan in a single layer and roast for
about 30 minutes, stirring them halfway. I like the potatoes to be caramelized
and crispy. For the salad dressing you will mix olive oil, apple cider vinegar,
honey, lime juice, and cilantro. Place the salad mix, toasted pecans, sliced
red onions, rice or quinoa, and the potatoes together. Add the dressing and
toss to coat. Serves 4-6.
