Quinoa (pronounced KEEN-wah) is a small, ivory bead-shaped
grain that is native to South America. Quinoa has
a bland flavor and can easily replace rice in any recipe.
It is readily available in most supermarkets and is considered
one of the best grains on the market.
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QUINOA BOWL: Quinoa, which can easily
replace rice
in any recipe, is high in protein
and fiber. The gluten-
free grain also contains
iron, selenium vitamin E and
zinc. |
Quinoa is high in protein and fiber as well as a good
source of iron. It also has zinc, vitamin E and selenium.
Quinoa is gluten-free (gluten is a protein found in wheat,
barley, rye and oats), making it a good grain to consume
for those with celiac disease (CD) and gluten intolerance.
It may help control weight and lower your risk for heart
disease, diabetes and other chronic diseases.
Cooking quinoa is similar to preparing rice. First, it's
important to rinse quinoa before cooking to remove any
bitterness. Then, add two cups of water or liquid to one
cup of quinoa and bring to a boil. Finally, simmer for
approximately 15 minutes or until all liquid is absorbed.
The following is a quinoa salad recipe with ingredients
and directions.
1 cup quinoa
2 cups chicken or vegetable stock
1 cucumber, diced
2 scallions
1/2 cup roasted red pepper, diced
1/4 cup flat leaf parsley, finely chopped
1/4 cup crumbled feta cheese
3 tablespoons slivered almonds
4 cups spring salad mix
1/4 cup light roasted garlic and balsamic salad dressing
Combine quinoa and stock in a small pot and bring to a
boil. Reduce to simmer and cover. Cook 10 to 15 minutes
or until liquid has been absorbed. Let cool completely.
In a large mixing bowl, combine cooled quinoa with remaining
ingredients. Toss to mix thoroughly. Serve chilled
on a bed of greens tossed with a little dressing.
This nutrition tip was provided by EMU's Office of Nutrition
Services, which referenced the American Department of Agriculture's
Food and Nutrition Guide. For more information about quinoa,
go to http://www.quinoa.com/
