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Perhaps you’re familiar with it…
Perhaps you’ve heard of it…
Perhaps you’ve even tasted it…but still aren’t quite about it.  It’s not surprising but hopefully after reading this you’ll be adding Quinoa (pronounced Keen-wa) to your diet on a regular basis.

Quite simply put this is the little superfood that could.

Often mistaken as a grain, Quinoa is actually a “pseudo-cereal”  from the Chenopodium plant  which is part of the grass family. The most popular part of the plant is the seeds, although the greens are also edible.

Originally hailed as the “Mother of all Grains” by the Incans in the Andean region of South America, the plant was banned by the Spanish colonizers who favored wheat crops.  As a result it was swept into obscurity with only the poorest of the population growing it on the fringes.

Lucky for us in the modern age it was rediscovered since it boasts many health benefits:

✓    low in calories – 222 cooked (1 cup = single serving)
✓    high in protein – 8 grams
✓    low in fat – 3.5 grams, 0 saturated fat
✓    no cholesterol
✓    low in sodium – 13 mg
✓    low glycemic load of 18
✓    high in fiber – 5 grams
✓    high in folate – 20% of daily value as well as other B vitamins
✓    high in essential vitamins/minerals – 30% daily value Magnesium, 28% phosphorous, 15% iron, 18% copper, 60% manganese
✓    contains all 9 essential amino acids including Lysine
✓    no gluten

In short, Quinoa is one amazing little seed.

For vegetarians and vegans it is an ideal meat substitute providing protein and all of the amino acids that can usually only be gained by combining foods.  In addition, it is has an abundance of Lysine which is essential for cellular tissue growth and repair.

For those with wheat or gluten allergies, Quinoa is an excellent grain choice since it contains no gluten or wheat and provides the protein, vitamins, and nutrients that are often difficult to obtain from a wheat free diet.

For those plagued with Migraine Headaches it’s high magnesium content could provide some relief.  Magnesium has been shown to relax blood vessels preventing some Migraine characteristics.  Studies have shown sufferers report fewer episodes with more magnesium in their diets.

Adding Quinoa to their diets is recommended for those with Hypertension or Heart Disease.  Omega-3 Fatty Acids are essential in maintaining a healthy heart and magnesium levels in those with these conditions are often low.  Quinoa is an excellent source of both Omega-3 and magnesium.

Quinoa is an excellent food choice for pregnant women since it is high in folate, a nutrient essential for preventing birth defects.  Providing 20% of the daily value of folate, Quinoa will also provide a pregnant woman with a high dose of calcium, fiber and iron all of which are beneficial to expectant mothers.

So as you can see adding Quinoa to your diet can only benefit you.  And even better, it’s easy to prepare and tastes good (which is not always true with healthy foods).

Quinoa absorbs flavors easily which makes it a highly adaptable food that can served as a meal or added to salads or breakfast dishes.  Alone, Quinoa has a slightly nutty taste and a texture that has been described as creamy or fluffy.

Quinoa can be cooked like rice or couscous either on the stove top or in a rice cooker.  Similar to rice the proportions are one part Quinoa to two parts liquid.  Once the liquid has boiled turn the heat down and allow to simmer, covered, until liquid has been absorbed.  Cooking time is appx. 15 minutes.

Given the numerous health benefits of this superfood, it’s ease of preparation, and adaptable flavor profile this is a food we all should integrate into our diets for better health.  With it’s renewed popularity you’ll be able to find a plethora of recipes using  Quinoa and here are a few that you might enjoy.

Courtesy of Kathleen Curran-Cheng here is one of her favorite recipes:
One Pot Kale and Quinoa Pilaf

Here is a yummy breakfast recipe

A mexican inspired salad

And a Quinoa dessert recipe

If you have any recipes for Quinoa please feel free to post so we can all share in the glory of this pseudo-cereal.