Here is a great article to introduce you to Quinoa - re-posted from "Shine".
By Terri
Hall
Commonly considered a grain, quinoa (pronounced
keen-wah) is a seed which is related to leafy green vegetables such as spinach, chard,
and beets. Once considered the “mother seed” of the Incas,
this South American native is a nutritional powerhouse, and its
wide array of potential culinary uses makes it one of the most
practical foods to store in your pantry.
The remarkable thing about quinoa is that it is one of the rare
plant-based foods that supplies all nine essential amino acids,
including the elusive lysine, making it a complete protein. While
food from animal sources almost always contains complete proteins,
vegetable sources of protein are most often lacking in one or more
essential amino acids. This makes quinoa an excellent option for
vegetarians, vegans, and anyone interested in adding non-meat
proteins to their diet.
According to the Food and Agriculture Organization of the United
Nations, the content and quality of its proteins are outstanding
because of their essential amino acid composition and its
biological value (the measurement of nutrition the body can absorb)
is comparable to casein (milk protein).
Quinoa also boasts one of the highest levels of plant-based iron
levels. It's also an excellent source for manganese, magnesium,
copper, phosphorus, and fiber. Quinoa is naturally
gluten-free, making it a great food for many who follow a
gluten-free diet.
Quinoa is available in several colors, most notably red, black,
and more commonly, off-white. It is available in many grocery
stores, both packaged and in the bulk aisle. If you cannot
find it in your supermarket, it should definitely be at your local
health food store.
Before cooking quinoa, be sure to rinse it thoroughly
to remove any residual resins that might still be on the
seeds. Otherwise, it can be quite bitter.
Quinoa can be prepared as simply as couscous -- add it to
boiling water or broth and let it sit for several minutes, and then
fluff with a fork. That preparation will give you quinoa in
its simplest presentation.
This versatile seed can also be served as a breakfast “cereal” –
simply add your favorite natural sweetener, along with some
cinnamon and berries or chopped apples. It can be added to
burritos, salads, a veggie burger or scrambled eggs. It can
be sauteed with vegetables or given some kick with Moroccan spices
and raisins.
Truly, the options are endless and recipes are easy to find.
Here are two to get you started, one savory, one sweet.
Quinoa “Caviar”
Quinoa’s texture has a
little “pop” to it that makes it a popular stand-in for caviar;
although, of course, it’s really nothing like caviar, it’s still a
fun way to use it.
1 eggplant1 onion, minced1 tablespoon olive oil1 cup quinoa2 cups waterPinch of salt1/2 cup minced fresh herbs (mint, cilantro, or whatever you
have on hand)
1 tablespoon miso paste (or 2 tablespoons soy sauce)
2 tablespoons lemon juiceDash hot sauceRoast the eggplant: Cut in half, drizzle with olive oil, and
bake at 425F until white flesh is lightly browned and tender, about
30 minutes.
Saute onions in olive oil until soft. Stir in the quinoa and
cook, stirring, for 1 minute. Add water and salt, then bring to a
boil. Cover the pan, reduce heat and simmer for 15 minutes. Remove
pot from heat and let stand for 10 minutes; remove lid, let cool,
and fluff with fork.
Puree the eggplant with herbs, miso, and lemon and add to
quinoa. Add hot sauce and just seasoning. Garnish with remaining
herbs.
Vanilla Quinoa Pudding
Quinoa in this application results in a cross between rice pudding
and tapioca, with more protein than either.
3 cups whole milk (works well with soy or nut milk for a vegan
version)
1 vanilla bean (split, or 1 tablespoon of vanilla extract)
1/4 cup maple syruppinch of salt1 cup quinoaRinse quinoa. Mix milk, vanilla, maple syrup and salt in a
saucepan and set on simmer. Add quinoa and cook for 30 minutes,
stirring frequently (but not constantly).Once thickened, remove
from heat and allow to cool. Serve warm, or refrigerate. Top with
all kinds of delicious tidbits; berries, dried fruit, nuts, nutmeg,
brown sugar, etc.
Recipes by Melissa Breyer
Hope you enjoy the Quinoa! I will look up more tasty recipes soon!
Lou
Published with Blogger-droid v1.6.3
Posts
