Blog Post

All About Quinoa

Have you tried quinoa (KEEN-wah) yet? 

 

In my experience, people are so weirded out by the name that it scares them off of trying this superfood. Quinoa is a highly nutritious whole grain that comes in three colors: white, red, and black. It is also gluten-free, making it an option for celiac disease patients.

Fast Quinoa Facts:

  • Excellent, complete protein source: contains all 9 essential amino acids.
  • Excellent source of magnesium
  • Excellent source of manganese
  • Excellent source of fiber
  • Good source of zinc
  • Good source of iron
  • Good source of folate
  • Good source of potassium
  • Contains antioxidants
  • Low glycemic index score

Because quinoa’s amino acid profile is well-proportioned, it is a great option for vegetarians to increase their protein intake.

How To Cook Quinoa

Some quinoa on the market will specify that is has been pre-rinsed and is ready to cook. Make sure to read the label and if it is not specified, you will have to rinse the quinoa in a fine mesh strainer with cold water for a few minutes. Rinsing with water will rid the quinoa of a bitter coating called saponin.

To enhance the natural nut-like flavor of quinoa, you can toast it in a saucepan before adding liquid.

Finally,  you can cook quinoa the same way as you cook rice, with a 1:2 grain to water ratio. Like with rice, quinoa will taste better if seasoned or cooked in a broth instead of plain water. I personally like to use chicken bouillon added to water.

Bring a pot of liquid to a boil, lower heat to bring to a simmer, and cook covered for 15-20 minutes. When you turn off the heat, let it rest about 5 minutes and then fluff up the quinoa with a fork. Super easy and nutritious!

 

References:

  1. https://www.eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/five-grains-to-keep-your-family-healthy
  2. https://medlineplus.gov/ency/patientinstructions/000731.htm

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