Quinoa is a grain-like seed that is definitely dietitian approved! It is unique because it is a complete protein, meaning that it includes all essential amino acids. Most grains lack the amino acid lysine. Because of its amino acid profile, it is a great choice for vegetarians or vegans. Quinoa is also high in folate and phosphorus and many B vitamins. This nutty-tasting grain is great option for individuals following a gluten free diet!Quinoa is a great substitute for other grains in the diet and can be used in a variety of ways. I’ve got to be honest with you- quinoa tastes pretty bland on it’s own but luckily you have me to help you spice up your quinoa and make it taste delicious! Here are some selection and cooking tips:
How to Select and Prepare:
-Quinoa is widely available in prepackaged containers as well as bulk bins.
- Make sure you wash the seeds before cooking! The processing methods do remove some of the soapy chemical which covers the quinoa, however it’s best to run cold water over the quinoa and wash thoroughly using a strainer.
-To cook the quinoa, add one part of the grain to two parts liquid in a saucepan. Because the quinoa is quite bland, you can use low-sodium chicken stock or vegetable broth as a cooking medium. You can also spice things up a bit and use other interesting liquid such as apple cider, pomegranate juice, etc.
-After mixture is brought to a boil, reduce the heat to simmer and cover. It will usually take 15 minutes for the quinoa to completely cook.
-Do no remove the cover and stir! Let the quinoa do its thing.
Here are some serving ideas:
-Combine with nuts and fruit for a power-packed breakfast
-Add to soups
-Used in place of rice in dishes
-Use ground quinoa flour in cookies or baked goods
~Quinoa with Roasted Butternut Squash, Spinach, Pear, and Lemon Zest~
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