Living Healthy and Wealthy: Curious about Quinoa

Wednesday, May 23, 2012

Curious about Quinoa

Yummy!!! Quinoa, it's one of my new favorite foods that tastes great, is versatile and most importantly, is so good for you. Don't know what it is? I'm sure if you're a fan of any health show, cooking channel or read lots of food and trendy magazines, you've run across the word "quinoa". It 's pronounced "keen-wah" - although I heard a guy the other day call it "ken-noah". I don't care how you say it, just try it! It's become a go-to staple in my diet

So what is quinoa? Here's a little 411 on this glorious grain: Quinoa is a grain-like crop grown primarily for its edible seeds. It has the most protein of any grain and is a great source of vitamins & minerals - iron, magnesium, Vitamin E, potassium, amino acids and fiber. While it is ideal for vegetarian or vegan diets, my carnivorous friends will also benefit from incorporating it into their diet.

I know you're waiting for the big pay off... and that is the taste. No fear, healthy can taste good too. Qunioa has a a delicious nutty flavor. And for those of us who are always on the go, it's quick & easy to prepare. One piece of advice: soak or wash the grains before you use them. It helps improve the taste.

If you like rice and pasta, but are trying to cut back because of the calories and carbs, quinoa is a great alternative. You can use it as a side dish, spice it up the way you like, add it to soups, eat it as a hot cereal, use it in baking and as I mentioned earlier, substitute it for your rice and pasta dishes. There are so many meals you can create with quinoa. It's up to you and your imagination.

You can purchase quinoa from most health food supermarkets and lots of traditional stores are selling it now too. The price-point varies - from $5 - $10, but keep in mind, a little goes a long way. You probably won't have to buy it often - depending on how much you eat it.

So when you head out to do your shopping for the upcoming memorial holiday, think about serving up a quinoa dish. It will surprise your family or your guests because it's unexpected and best of all, it'll taste so good. Let me know if you try out any recipes or if you have any of your own. Check out the recipe below that would make an excellent side dish or even a complete meal for non-meat eaters.

Prep Time: 15 Minutes

Cook Time: 35 Minutes

Ready In: 50 Minutes

Servings: 10

"Whether you're trying quinoa for the first time or just trying a new recipe for quinoa, this mixture of quinoa, black beans, corn, and spices will make this dish a new favorite."

Ingredients:

1 teaspoon vegetable oil

1 onion, chopped

3 cloves garlic, peeled and chopped

3/4 cup uncooked quinoa

1 1/2 cups vegetable broth

1 teaspoon ground cumin

1/4 teaspoon cayenne pepper

salt and pepper to taste

1 cup frozen corn kernels

2 (15 ounce) cans black beans, rinsed

and drained

1/2 cup chopped fresh cilantro

Directions:

1.	Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.
2.	Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes,
3.	Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro.

Nutritional Information

Quinoa and Black Beans

Servings Per Recipe: 10
Amount Per Serving
Calories: 76