Pronounced KEEN-wah

A gluten-free alternative to starchy grains, quinoa (pronounced KEEN-wah), has been grown in the Andes Mountains of South America (Chile, Peru and Bolivia) for over 5,000 years.  Often referred to, and used as a grain, quinoa is in fact a seed.  It is from the same family as beets, chard and spinach.

 

Unlike most other plant-based foods, quinoa is an important source of all nine essential amino acids.  In other words, it’s a complete protein.  Amino acids are components of the proteins that make up our muscles, bones, skin, and blood.  The human body cannot produce or store the nine amino acids classified as “essential”.  They must therefore be obtained through daily food intake — quinoa provides all nine.

Quinoa is a good source of anti-inflammatory phytonutrients (including vitamin E, alpha-linolenic acid and omega-3 fatty acid) which have antioxidant properties that help fight cell damage throughout the body.  An antioxidant-rich diet has been linked to a decreased of heart disease.

As a great source of fiber, quinoa can help prevent or treat constipation and may lower the risk of intestinal cancer.  Quinoa’s high protein and fiber content also helps you feel full longer which helps manage appetite and weight.  Maintaining a healthy weight is important for heart health.  As a fiber rich food, quinoa can also help regulate cholesterol and blood sugar levels which lower the risk of diabetes and heart disease.

Being gluten-free, quinoa is an ideal option for those with celiac disease.  Quinoa’s high fiber content makes it a better choice for gut health and digestive health than refined gluten alternatives such as rice or potato flour.

Quinoa makes a great base for salads or a savory side or bed for chicken, fish, grilled vegetables…

Try this salad for a nutritious lunch.

Greek Quinoa and Avocado Salad

½ c.  uncooked quinoa, rinsed and drained*

1 c. water

2 roma tomatoes, seeded and finely chopped

½ c.  shredded fresh spinach

⅓ c. finely chopped red onion (1 small)

2 Tbsp. lemon juice

2 Tbsp. olive oil

½ tsp.  salt

Spinach leaves

2 ripe avocados, halved, seeded, peeled, and sliced**

⅓ c.  crumbled feta cheese

In a 1-½ quart saucepan combine quinoa and water. Bring to boil; reduce heat. Simmer, covered, about 15 minutes or until liquid is absorbed.

Transfer quinoa to a medium bowl. Add tomato, spinach, and onion; stir to combine. In a small bowl, whisk together lemon juice, oil, and salt. Add to quinoa mixture; toss to coat.

Place spinach leaves on 4 salad plates. Arrange avocado slices on spinach leaves. Spoon quinoa mixture over avocado slices. Sprinkle with some of the feta. Makes 4 main-dish servings.

Tips:

*Rinse quinoa thoroughly before cooking to remove a bitter substance called saponin that coats the seeds.

**Brush avocado slices with additional lemon juice to prevent browning.