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Quinoa "The Mother of All Grains"

Cooked Quinoa

Learn to say Quinoa (k ee n-wah) so you can tall all your fiends about this wonderful seed that is hard to pronounce but so very easy to cook. It is a grain like crop grown for its seeds.

Don't be confused, quinoa is a seed but it cooks like a grain. According to the Whole Grains Council, quinoa is a pseudo-cereal, the name they give to foods that are eaten and cooked like grains but are not grains.

Originating in the Andean region of South America, it was grown 3000-4000 years ago. The Incas referred to it as the "Mother of All Grains". The texture is light and fluffy when cooked, has a mild nutty flavor, makes a healthy alternative to white rice, is easy to digest, and is gluten free.


Complete Protein

Quinoa's claim to fame isn’t just that it’s high in protein, but rather that it’s a complete protein, providing your body with essential amino acids (called building blocks of protein.

  • Carbohydrates 64g.
  • Fiber 7g.
  • Fat 6 g.
  • Polyunsaturated Fat 3.3g.
  • Protein 14g.

The protein content is 12-18%; and unlike wheat & oats, has a balanced set of essential amino acids. It is an unusually complete protein among plant foods which makes it a superstar food for vegetarians.

Quinoa with Black Beans or Quinoa with Peppers- decisions decisions...

Quinoa with Quinoa

Add a few touches to plain quinoa and use for a great easy recipe.

Ingredients:


1 tablespoon butter
1 cup uncooked quinoa
2 cups vegetable broth
2 teaspoons chopped garlic
2 tablespoons chopped fresh parsley
1/2 tablespoon chopped fresh thyme
1/4 teaspoon salt
1 small onion, finely chopped
1 dash fresh lemon juice (optional)


How to Prepare:

  1. Melt butter in a saucepan over medium heat. Add the quinoa, and toast, stirring occasionally, until lightly browned, about 5 minutes.
  2. Stir in broth, and bring to a boil. Reduce to a simmer, cover, and cook for 15 minutes, or until quinoa is tender.
  3. In a bowl, toss quinoa together with garlic, parsley, thyme, salt, and onion. Sprinkle with lemon juice, and serve.

With Black Beans

Dried Beans

Saute 1 chopped onion and 3 peeled and chopped cloves garlic in vegetable oil. Add 3/4 cups quinoa and 1.5 cups vegetable broth. Season with 1 tsp cumin, 1/4 tsp cayenne pepper, salt and pepper. Simmer 20 minutes.

Stir in 1 cup frozen corn, 2 (15oz) cans black beans (rinsed & drained, 1/2 cup chopped fresh cilantro and simmer 5 minutes more.

Be sure and use low sodium broth and save 625mg of salt!

With Peppers

Simmer 1 cup Quinoa in 2 cups water for 20 minutes.

Stir fry peppers (1 cup each red, green & yellow bell peppers (julienned) with 4 mushrooms, sliced thin and 1 large onion, chopped.

Warm 1 cup kidney beans in a small pan, then drain.

If you want to get fancy, plate 1 cup of quinoa and surround with a ring of pepper mixture and top with 1/2 warm kidney beans. Or- mix everything together in a bowl and serve with warm crusty bread.

This is just to get you started. I add recipes often, so check back for more.

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