When my Daughter Mary decided to be a Vegetarian, she was almost ten. (She just turned fifteen) What I thought was going to be a "phase" quickly became a lifestyle. I met the challenge and hit the books, Internet, and did tons of research on how to feed her, making certain that she continued getting the nutritional values that her growing body required. I was determined to keep her healthy while allowing her to make choices for herself. One of the best things that I found is Quinoa. (Pronounced Kin-waa) It is technically not a grain, nor is it a cereal, but a Chenopod, which is closely related to beets, spinach, and even tumbleweeds. It has a rich history that is fascinating in itself. The Incas once held the crop as sacred. They referred to the seed as "Mother of all Grains". During the European conquest of South America, the colonists thought of Quinoa as "Indian Food" or "Food for Indians", surpressing its cultivation. It is a food fact that Conquistadores stopped quinoa cultivation, mostly because of the non Christian rituals that included the seed, forcing the Incas to grow wheat instead.
Quinoa can replace rice or couscous in recipes. It has a light fluffy texture that when cooked, is mild and slightly nutty. Foodies are quickly recognising the nutritional importance. Quinoa has a balanced set of essential amino acids needed for humans, making it a complete protein source which is rare for pure plant foods. (usually it takes a combination like beans and rice) It's protein content is very high 12%-18% because it is high in lysine. The seed is a good source of magnesium, iron, dietary fiber, calcium, phosphorus as well as the vitamins B1, B2, B6,and B9. This little seed really packs a punch of nutritional value that compares to none. Because quinoa is gluten free and can be used in baking as a flour, it is versatile and extremely easy to digest. You can also find, in most health food stores, quinoa flakes that are much like corn flakes...but healthier. Quinoa can be more costly then other options, but a little goes a long way as it swells when cooked much like rice does. ( Remember the other options are not a complete protein...and does not pack that nutritional punch like quinoa.) So, my suggestion is to give it a try. I think that you will be pleasantly surprised and welcome something new instead of the same ol' drab side dishes.
Regular Cooking Method
Cook as you would rice.(You can use a rice cooker if you have one) There is no need to rinse, unless the packaging says to do so. If so, closely follow the directions. As most of the packaged and available quinoa has been washed and prepared for preperation. (removing the Saponin coating, that can taste bitter)
2 Cups Water
Pinch of salt
1C quinoa
Bring water to a boil, add quinoa and stir into water. Cover and place heat on low for 10-15 minutes, turning heat off and leaving covered for approximately 5 more minutes.Fluff with fork.
Hint: Plain cooked quinoa can be eaten for breakfast much like oats. Add some honey,berries or nuts and some cream...
Quinoa Side Dish
1 cup Quinoa
2 Cups Vegetable Broth
1 tsp Minced Garlic
pinch of Sea Salt
1 Celery Stalk, chopped small
1/2 Yellow Onion, chopped small
1 Carrot, chopped small
Bring broth to a boil, add the quinoa, and stir to prevent clumps. Add remaining ingrediants. Cover and reduce to low. Cook for 10 to 15 minutes. Turn heat off and allow to rest for five to ten minutes. Fluff with fork before serving.
Hint: if you have a favorite herb...add it make this dish your own. One of my favorites is rosemary.
This is a great side dish to Fish, but can equally compliment anything as it is so versatile.
Quinoa Salad
1 cup of quinoa
2 cups vegetable broth
1tsp minced garlic
pinch of sea salt
pinch of black pepper
1 small red onion
1 pint organic grape tomatoes
1 lb fresh mozzerella
1 cucumber seeded and chopped
2 stalks celery, sliced
1 orange or yellow bell pepper, seeded and chopped (optional)
Extra Virgin Olive Oil
Balsamic Vinegar
Bring the vegetable broth to a boil. Add the garlic, salt and pepper. Add the quinoa. Stir to make certain there are no clumps of seeds. Cover and reduce the heat. Cook for 10-12 minutes. Leave covered while preparing the vegetables. After about ten minutes, take the lid off and fluff with a fork. ( leave the lid off) Cut the mozzerella cheese and veggies into bite size pieces. After all the vegetables and the cheese is cut, place in a serving bowl, and sprinkle with balsamic vinegar and olive oil. Add the quinoa over the vegetables, sprinkle with the oil and balsamic vinegar again. Toss together. Do not drench the salad, just enough that the flavor is there. Chill for a few hours,stir before serving.
To serve: Though this is great alone and can be served cold or room temp, I like to serve it on a bed of mixed baby greens and fresh basil leaves. Serve with extra balsamic vinegar and olive oil on the side.
Extra Hints
Add a few tablespoons quinoa to your soup and stews while they simmer on the stove.
Add a few tablespoons of plain cooked quinoa to your muffin batter before cooking
Get creative....your body will love you for it!
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