Considered “the mother of all grains” by the Native American Incas, quinoa (keen-wa) is best known for it’s high protein and fiber content.  Interestingly, quinoa is not actually a grain but is the seed for a crop more closely related to spinach, Swiss chard, and beets.

When cooked, it expands into  a fluffy, slightly crunchy texture with a somewhat nutty flavor.

Quinoa’s unique taste and hearty health benefits make it a fine choice for this week’s ingredient of the week.

So What So Great About Quinoa?

Compared to wheat, barley and corn, quinoa is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc.

Quinoa is one of the most complete foods in nature because it contains amino acids, enzymes, vitamins and minerals, fiber, antioxidants, and plant-based phytonutrients.

Due to its high content of magnesium, quinoa is a great addition to anyone’s diet who suffers from migraines as the magnesium helps to relax blood vessels which in turn prevents migraines.

Quinoa is very high in manganese, which helps your body break down fats, carbohydrates, and protein.

Quinoa and other whole grains help lower the risk of type II diabetes.

Quinoa is gluten-free and easy to digest.

Quinoa is a great source of fiber, in that one cup of cooked quinoa contains 5 grams of fiber (you want to get a minimum of 4-5 grams of fiber at every meal).

Quinoa is an excellent source of protein making it a great choice for vegetarians or those trying to increase their protein intake. One cup contains 8 grams of complete protein meaning that it contains the 9 essential amino acids needed to build muscle.

How Can I Use Quinoa?

You can find quinoa pre-packaged with cooking instructions, and also in bulk sections at natural food stores.  Add quinoa to your favorite soups or salads – for example, you can replace cous cous, rice, wheat or barley with quinoa.  You can also create a dish using quinoa as the main ingredient, then add grilled chicken, fish or tofu, garbanzo beans, and sauteed spinach, olive oil and sea salt and ground pepper for a yummy quinoa salad.  Hot quinoa cereal is also a tasty alternative to oatmeal in the morning – top with rice or almond milk, a touch of honey and fresh berries.

Quinoa Recipe: Curried Quinoa

Serves Six to Eight

Ingredients: 1 Cup Quinoa; 1½ Tbsp. Vegetable Oil; ½ Onion Diced (about 4 or 5 oz.); 1 Tsp. Grated Fresh Ginger Root; ½ Fresh Green Chile (Finely Chopped); 1 Heaping Tsp. Turmeric; 1 Heaping Tsp. Coriander; ¼ Tsp. Ground Cinnamon; 1¾ Cups Water; ½ Cup Fresh or Frozen Peas; Salt to Taste.

Rinse quinoa with cold water. Place oil and diced onions in a heavy saucepan. Saute the onions on medium high heat for four to five minutes. Add the ginger root, chile, and quinoa. Cook for one minute stirring constantly.A fine, white spiral appears around the grain as it cooks. Stir in the turmeric, coriander, cinnamon, and salt. Cook for one minute stirring constantly. Add the water and bring it to a boil. Cover, reduce heat, and simmer for 15 minutes. Stir in peas. Cover and cook for four or five minutes or until peas are tender and all the water has been absorbed. Fluff with a fork before serving.

Serve warm, or best chilled for a refreshing and light side salad.