Quinoa

July 8, 2018

QUINOA 

 

Quinoa (pronounced KEEN-wah) has the highest nutritional profile and cooks the fastest of all grains. It’s an extremely high-energy grain and has been grown and consumed for about 8,000 years on the high plains of the Andes Mountains in South America. The Incas were able to run long distances at high altitudes because of this powerful grain.

 

CHARACTERISTICS

✓ Contains all eight amino acids to make it a complete protein

✓ Strengthens the kidneys, heart, and lungs

✓ Has a protein content equal to milk

✓ Gluten-free; easy to digest

✓ Ideal food for endurance

✓ High in B vitamins, iron, zinc, potassium, calcium, and vitamin E

 

USES and PREPARATION

When quinoa is cooked, the outer germ surrounding the seed breaks open to form a crunchy coil, while the inner grain becomes soft and translucent. This double texture makes it delicious, versatile, and fun to eat. To save time, cook a lot of quinoa at once, and eat it as leftovers. Quinoa can be reheated with a splash of soy or nut milk for breakfast porridge; you can add dried fruit, nuts, and cinnamon for a sweet treat. Add finely chopped raw vegetables and dressing for a cooling salad, or add chopped, cooked, root vegetables for a warming side dish. Store uncooked quinoa in a cool, dry, dark place in a tightly closed glass jar for up to one year.

 

Before cooking, quinoa must be rinsed to remove the toxic, naturally-occurring bitter coating called saponin. Saponin, when removed from quinoa, produces a soapy solution in water. Quinoa is rinsed before it’s packaged and sold, but it’s best to rinse again at home before use. Place quinoa in a fine mesh strainer and rinse thoroughly with water.

 

Try this Quinoa Salad Recipe: 

 

 

INGREDIENTS

• 1 1/2 cups cooked quinoa

• 3 cups water

• 1/4 cup lime juice

• 1/4 cup olive oil

• 1 cup parsley, chopped

• 1/2 cup scallion, chopped

• 1/2 cup tomato, diced

• Salt and pepper to taste

 

DIRECTIONS

1. Using a fine mesh strainer, rinse quinoa with cool water until the water runs clear.

2. Add rinsed quinoa to saucepan over low heat. Stir with wooden spoon until all water has evaporated and grains emit a faint, toasted aroma.

3. Add water and a pinch of salt. Stir once to release any grains that may be stuck to bottom of pan.

4. Cover and bring to boil. Lower heat and simmer, covered, for about 10-15 minutes, or until all water is absorbed.

5. Remove from heat and let stand 5 minutes covered. Fluff with a fork. Combine all ingredients in bowl and serve at room temperature.

PREP TIME 5 min COOK TIME 15-20 min YIELD 6 servings

 

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