The Quick and Dirty on Quinoa
Quinoa (pronounced keen-wah) is a plant that has been around a long time. In fact it has been cultivated by the Incas and Aztecs since about 3000 B.C. Within the last few years it has been on the rise in popularity within the U.S.
I have found many people have heard of this “Q” grain they are supposed to eat, but don’t know how to find it or what to do with it. There also seems to be a clear split among those who have eaten quinoa: some love it, while others loathe to have it in their homes.
So what is this little grain? Why the big fuss? What the heck are you supposed to do with it? Let’s break it down.
Quinoa seeds (what we eat) are considered a complete protein. What does a complete protein mean? Our bodies require 9 essential amino acids, in balance, to help support growth, repair and optimal functioning. Most people traditionally think of obtaining their complete protein from animal products. However, there are a few foods, such as quinoa, that have the balance needed to be considered a complete protein. As the number of people opting out of store bought meats and dairy, as well as those looking to incorporate a “meatless” meal into their weekly menu increases, quinoa is a go-to option for adding protein to your meals.
So why the fuss? For those who are vegan or vegetarian, or simply trying to have a meal or two during the week with no animal products, quinoa is a great way to have a complete protein at your meal. Plus it comes in three colors; white, red and black so it can liven up a rather bland looking meal!
What do you do with it? The first step with any quinoa is to rinse it. This includes the store bought brands that already say they have been rinsed. Quinoa has a bitter coating that helps protect it from natural predators. Unless this has been rinsed off prior to cooking you are apt to be left with an end product that has quite a bitter taste and may put you off from enjoying this grain for a long time. Even the products which say they have been rinsed should be rinsed again.
All you need for rinsing is a fine mesh strainer. Simply add the quinoa you need for your particular dish and run it under cold water and swish it around with your hand.
This step won’t take you longer than 30 seconds but WILL keep your dish tasting delicious! Then just add your quinoa to a pan of water (or chicken broth or vegetable broth) or seasoned with Mrs. Dash, or with a splash of orange juice… to a 2:1 ratio. This means that for 1 cup of quinoa you will want 2 cups of liquid. ½ a cup quinoa will need 1 cup of liquid, etc. Cover and bring to a boil over medium high heat. Then lower to a simmer until all of the liquid is absorbed, about 15-20 minutes. Fluff with a fork when done. That’s IT!!!! The finished product will look like little Saturns.
So enjoy this healthy little grain and try adding it to one of your meals and I hope you will enjoy it as much as I do. Check out the recipe section on my website for some great quinoa ideas!
Shelley Allen
Health Coach, MS OTR/L
yoursensationalself@gmail.com
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Sources: The Whole Organic Food Book by Dan Jason
Whole Grains for a New Generation by Liana Krissoff
