We've been eating quinoa for several years now. I have no clue how I came across it...I just did. Maybe it was in some magazine article or online health forum??? Anyhow, I eventually found it at The Merc in Lawrence and ever since then, I've been hooked! It's affordable, super healthy and super yummy--what's better than that?!
Most people have two very basic, and to-be expected, questions when they first hear about quinoa.
First--how do you pronounce it?
Two--what IS it???
To answer the first question, quinoa is pronounced "KEEN-wah." Go through the checkout line of the natural food store pronouncing it, "Kwin-O-uh" and the clerk is guaranteed to look at you like an idiot. Trust me :-) If it takes some time to get the pronunciation down, that's okay--there's days where part of me still wants to slip back into the kwin-o-uh days and then I remember the embarrassing stare...
Secondly, quinoa is usually described as a grain. I even catch myself describing it as a grain, when in all actuality, it's really a seed. It looks a bit like couscous and is as versatile as rice (one reason why I love it so much!), but it has a richer, nuttier flavor than either of them.
Quinoa is a native of the Andes in South America and it was first cultivated by the Incans. They ate quinoa to supplement their diet of corn and potatoes. European immigrants to South America were slow to incorporate the seed into their cuisine and it has only recently been 'rediscovered.' So, if this is your first time hearing about quinoa, don't feel bad ;-)
Because if its nutritional content, quinoa is touted as a "Super Food." It happens to be a complete protein, and has all 9 essential amino acids so it is actually a great staple for vegetarian diets. Like I mentioned above, quinoa can be exchanged for rice in recipes and in my opinion, it's even better than rice :-) And for those of you interested in the nutritional value of quinoa versus rice, check this out:
BASED ON A 1/2 CUP SERVING:
Carbs: Quinoa 63g, brown rice 72.8g, white rice 79g
Protein: Quinoa 13.1g, brown rice 7.5g, white rice 6.6g
Fiber: Quinoa 5.9g, brown rice has 3.4g, white rice 0
Fat: Quinoa 5.8g, brown rice 2.68g, white rice 0.58g (The two cereals have largely unsaturated fat which has nutritional and health benefits.)
Iron: Quinoa 9.25mg, brown rice 1.8mg and white rice 0.8mg
Apart from the health benefits already mentioned, quinoa happens to have a low glycemic index compared to other whole grains. The glycemic index – or GI – rates food based on how much they make your blood sugar rise. Keeping your blood sugar steady and balanced can help you to maintain weight and improve cholesterol – that’s why whole unprocessed foods that are low in sugar and high in fiber (like whole grains) are touted for their health benefits. Calorie-wise, quinoa also comes in about 50 calories less per serving compared to brown rice.
For the curious, this is what quinoa looks like as it's plant is grown...isn't it gorgeous?! In fact, it kinda reminds this farm girl of milo! My true-farmer brother would probably argue that comment down, but that's just my opinion :-)
When the plant and seeds are eventually harvested, this is what the quinoa looks like:
After you buy your quinoa at the store and prepare it at home, this is what the cooked version looks like:
The larger stores will offer quinoa in their bulk section. The price may vary based on the distributor, but you can expect somewhere around $3.49/lb (or $0.22/oz).
The other way is in a box. Like I mentioned above, most stores will at least have the pre-packaged quinoa--but it comes at a premium. Let's try an average of $6.99 for a 12oz box (or $0.58/oz) on for size! The upside is that you can pick from a variety of colors when you buy the boxed quinoa. A lot of times you have the traditional white, Incan red and even a black version to pick from. But....we're cheap and we buy the traditional white from the bulk bins!
So, what do you do with quinoa??? Quinoa can be served on its own as a side dish, with a bit of butter or oil, salt and pepper, or other seasonings. It also makes a great breakfast dish mixed with dried fruit, cinnamon, milk, and maple syrup or honey. Paired with chili, stir-fries, beans or curries, quinoa is a healthy substitute for rice (it also makes a tasty pilaf). As a main course, use it to make meat-free burgers, mix it into stews or toss it into salads. Quinoa works as a baking grain aswell, and makes for delicious and nutritious breads and muffins. Considering the nutritional benefits and versatility, you'd be silly NOT to make quinoa a staple in your pantry!
To make it even MORE tempting for you to give quinoa a try, here are some recipes worth trying! Not only are the pictures incredibly appetizing, BUT the links are RIGHT THERE! All it takes is just one click and you'll be captivated by a whole new world of super-food possibilities! I have personally made most of the recipes below and I promise you, you won't be disappointed :-)
SEAFOOD SALAD with LEMON VINAIGRETTE
Quinoa, avocado, black beans corn & shrimp. yum!
QUINOA and SUMMER VEGETABLE SALAD
http://mychiclife.com/2012/03/07/quinoa-salad/
(this is what I made last night! We used chicken broth, cucumbers, cherry tomatoes, green onion, chickpeas and balsamic dressing and were in HEAVEN!!!)
(this is what I made last night! We used chicken broth, cucumbers, cherry tomatoes, green onion, chickpeas and balsamic dressing and were in HEAVEN!!!)
QUINOA with PEAS
MANGO BLUEBERRY QUINOA SALAD with LEMON BASIL DRESSING
BACON QUINOA with ALMONDS AND HERBS
CORN and EDEMAME QUINOA SALAD
BROCCOLI QUINOA CASSEROLE
SANDRA LEE'S QUINOA SALAD
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