Quinoa

Quinoa (Keen-wah) is an ancient grain that is considered to be almost a complete food. It is very high in protein, full of vitamins, gluten-free, cholesterol-free, easy to digest and usually organic. An ancient plant native to the Andes mountains, quinoa is known to have been a staple food of the Incas. Quinoa contains more protein than any grain and this is a complete protein containing all nine amino acids. The amino acid composition is so well balanced and has a particularly high content of the amino acid lysine (which is essential in our diet for tissue repair and growth), making it a must for vegans who may be concerned about the protein in their daily diet. 

Quinoa is a very good source of manganese, magnesium, potassium, phosphorous, copper, zinc, vitamins E and B6, riboflavin, niacin and thiamine. It is high in calcium, is an excellent antioxidant, is rich in dietary fiber and has more iron than any grain. It also has the highest content of unsaturated fats and a lower ratio of carbohydrates than any other grain, plus a low Glycemic Index level. As you can see, the health benefits are huge.

The grain itself is tiny and round. As it cooks it releases a "tail" on each grain that adds a little crunch to  it. It expands to almost four times it's original volume. Quinoa comes in many colors: white, pale yellow, red, purple, brown and black. It is available at most health foods stores and even in some regular supermarkets in the health food section. It has a slightly nutty taste. 

Quinoa has a very delicate texture, is perfect in soups and sweets, and makes wonderful salads, pasta and breads and great vegetarian and non-vegetarian meals. 

Here is a great easy recipe to get you started on your new quinoa adventure:

Mexican Corn and Red Kidney Bean Salad
Serves 4-6

You can use fresh or frozen corn kernals. If using frozen, make sure they are fully thawed and dry before placing in the frying pan to toast.

2 cups cooked quinoa grain, cooled
2 cups fresh or frozen corn kernels
1/2 large red bell pepper, diced
1/2 large green bell pepper, diced
1 small red onion, halved and thinly sliced
1 14 oz. can red kidney beans, rinsed and drained
3 oz. chopped cilantro

Mexican Dressing:
1/4 tsp dried ground oregano
1/4 tsp ground cumin
1/4 tsp paprika (optional)
finely chopped fresh chili to taste
juice of 1 lime
4 tbsp extra virgin olive oil
salt and freshly ground black pepper to taste

Dry-toast the corn in a non-stick frying pan until it turns golden, then remove from the heat and cool.

Place the quinoa, corn, red and green bell peppers, onion, red kidney beans and cilantro in a bowl and mix well.

Whisk all the dressing ingredients together and pour over salad. Toss well and serve. It can even be served as a dip with corn chips or a taco filling.

ENJOY!