What is Quinoa?
While quinoa is nutritionally considered to be a whole grain, it is botanically a seed from the same plant family as beetroot, spinach, and Swiss chard. Quinoa seeds can be found in a variety of colors, such as red, brown, and creamy white. Cooked quinoa seeds have a unique texture; they are fluffy, yet slightly crunchy, with a subtle nutty taste.
History
Though it appears to be an up and coming superfood, quinoa (pronounced “keen-wa”) is actually an ancient grain. In fact, the history of quinoa is rooted in South America, where it became a staple food for the Incan empire and their descendants due to its versatility and ability to survive in a variety of growing conditions.
Nutritional Profile
Quinoa isn’t labeled a superfood for no reason! Unlike most other grains, quinoa is a complete protein that contains all nine essential amino acids. One cup of cooked quinoa contains 8 grams of protein, which is just about the same amount of protein in an ounce of meat!
Aside from its rich protein content, quinoa is also naturally high in dietary fiber (primarily soluble fiber), with 5 grams of fiber per one cup cooked. This makes quinoa a great grain option due to fiber’s role in promoting satiety, lowering cholesterol levels via biliary excretion, and assisting with blood sugar control.
Adding to its unique profile, quinoa is a good source of iron, magnesium, potassium, and vitamin E. It also contains a small dose heart-healthy omega-3 fatty acids…Oh, and I almost forgot to mention that quinoa is gluten-free!
Cookin’ with Quinoa
As mentioned earlier, quinoa is extremely versatile. It makes for a great side dish at almost any meal. It can also be used to make salads, casseroles, stews, pilafs, and meat-free burgers-- just to name a few!
Here is a super easy quinoa salad recipe that I enjoy making, especially during the fall season:
Fall Quinoa Salad
Serves 4 to 6
Ingredients:
1 cup quinoa, dried
2 cups water
1 cup butternut squash, cubed
1 cup brussel sprouts
1/4 teaspoon salt
1/2 teaspoon cinnamon
2 Tablespoons balsamic vinegar
1-2 Tablespoons olive oil
1/4 cup pecans, chopped
Instructions:
Veggie Prep:
- Preheat oven to 375 degrees Farenheit
- Rinse fresh brussel sprouts and cut into halves, removing the hard stem
- Place the halves on baking tray and lightly drizzle with olive oil
- Cut butternut squash into cubes and place onto separate baking tray
- Drizzle with olive oil and 1/4 teaspoon of ground cinnamon
- Bake both the butternut squash and brussel sprouts until tender with a golden crispy, about 30 minutes
Quinoa Prep:
- Measure out 1 cup of dried quinoa and place into a mesh strainer
- Rinse thoroughly with cool water to remove its natural coating
- Toast quinoa in a saucepan (optional) to give it a crisp taste
- Stir in 2 cups of water and bring a boil
- Cover and simmer until all the liquid is absorbed, about 15 minutes
- Use a fork to fluff and separate the grains
Final Steps:
- Remove vegetables from oven when cooked, allow to cool for 5 minutes and combine
- Pour quinoa and roasted vegetables into a mixing bowl
- Add balsamic vinegar (1/4 cup) and chopped pecans (1-2 Tablespoons)
- Mix together until evenly distributed and serve!
Hope you enjoy this recipe!
References:
http://www.fao.org/quinoa-2013/what-is-quinoa/origin-and-history/en/
http://www.eatright.org/resource/food/vitamins-and-supplements/nutrient-rich-foods/five-grains-to-keep-your-family-healthy
