Frank Salvatore
Health and Lifestyle

Adding a Little Quinoa

February 1, 2014 by · Leave a Comment 

For breakfast, lunch or dinner, quinoa is a healthy option to add to your diet. Quinoa is a seed grain that has been cultivated in the Andean region for over 7,000 years and was considered sacred by the Inca Empire. It was later replaced almost completely by cereals such as barley, wheat and corn. Quinoa is considered a “super crop” because it is a complete protein. Quinoa has a slow releasing, high level of carbohydrates that give the stomach a full feeling for a long time – ideal for weight control and to maintain adequate blood sugar levels. It is a complete protein because it contains all 9 essential amino acids, and includes lysine, which is essential for tissue growth and repair. A cup of quinoa contains about 8 grams of protein, about twice that of other grains. Quinoa is a very good source of manganese, magnesium, iron, copper and phosphorus, making it especially valuable for persons which migraine headaches, diabetes, and atherosclerosis. It is a good source of riboflavin, which is necessary for energy productions within cells. Quinoa is gluten-free and is a great source of fiber.

Cooking with quinoa is simple and is just like cooking rice. The most basic method of cooking quinoa is to boil it in water and simmer for 10-12 minutes. You need 1 measure of quinoa to 2 measures of water. All the water will be absorbed by the quinoa. Some quinoa still has a coating of bitter tasting saponins. In that case, you need to pre-rinse the quinoa to remove this coating before cooking. You are unlikely to buy coated quinoa as most shops sell it pre-rinsed but its best to be sure. Once you have cooked the quinoa you can add it as a base for meat dishes instead of rice. You can also include it in salads and soups. It will take on the flavor of the foods you cook with and adds its own little bite to the taste.

Another way of incorporating quinoa in your meals is in the form of quinoa flour. Quinoa flour has a pleasant, nutty taste. It makes delicious bread, muffins, bagels, pasta, milk, cookies, gravies, sauces, pancakes, flatbreads, donuts, dumplings and more. When using quinoa flour in baking, substitute half the amount of all-purpose flour with quinoa, and then use all-purpose flour for the remaining half. Depending on the taste you are looking for in your baked good, you may want to use less quinoa flour than all-purpose. Experiment yourself and find what suits your taste buds best.

Try this easy Quinoa Recipe

Ingredients:
2 small onions, finely chopped
1 large red pepper, chopped
2 garlic cloves, minced
Sea salt
2 tbsp olive oil
1 cup of Quinoa
2 cups of water
2 vegetarian soup stock cubes

Directions:
First add the finely chopped onions, the minced garlic and sea salt to the olive oil in a pan or wok.
Saute until onions are slightly brown. Then add chopped red pepper and continue to sauté until onions are caramelized. Add water, then the stock cubes and quinoa and bring to a simmer. Stir once after 5 minutes then simmer for 15 minutes until water has been cooked in.

Enjoy Quinoa in your diet. Experiment by adding it to dishes you normally use rice. You’ll find it is a healthy addition to your food!

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Frank Salvatore