Quinoa is a nutrient-rich, gluten-free grain & once you understand how to easy it is to prepare, using it as a base of many wonderful dishes is a breeze.
Quinoa is often called the healthiest food. For starters it is packed with protein; carrying all of the essential amino acids; is a low glycemic grain & is gluten-free. In fact, it not only lacks gluten but doesn’t even belong to the same plant family as wheat, oats, barley, or rye. And yet, there is so much more to this tiny seed than meets the eye.
- Anti-oxidant Phytochemicals
- Anti-inflammatory Phytonutrients
- Heart-Healthy Fatty Acids
- Resistance to Oxidation:
3 Easy steps to perfect Quinoa:
When I first tried cooking Quinoa, the result was a sort of bitter, almost dirty taste that I just did not find to be all that great! Turns out that the saponins, found in the outer coat of quinoa are responsible for this bitter flavor. While most have been removed during milling, some flavor may remain,
- Vigorously wash the quinoa to remove any bitterness. I am not talking about a simple rinse, but really rub it around the sieve under running water for a bit until the water runs clear. Eat one of the seeds to see if the bitterness is gone. If not, wash a bit more.Easy!
- Now add one part of the grain to two parts liquid in a saucepan.After the mixture comes to a boil, reduce the heat to simmer & cover. One cup of quinoa usually takes 15 minutes. When cooking is complete, you will notice that the grains have become translucent, & that the white germ has partially detached itself, appearing like a white-spiraled tail. Easy!
- Want a nuttier flavor?Just dry roast the quinoa before cooking. Place it in a skillet over medium-low heat & stir constantly for five minutes. Easy!
Okay, if this has not convinced you to give this tiny seed a try, I’m not sure what will. And then again, you probably already eat quinoa and I am just preaching to the choir. Either way. Here is a great lunch suggestion. Give it a try! And feel free to send me your favorite Quinoa recipes. Mahalo!
Yummy Quinoa Salad for Two
- ½ cup quinoa, uncooked
- ½ cup raw almonds
- 1 Tbsp. sunflower seeds
- 2 tsp. flax seeds
- 2 Tbsp. olive oil
- 3 Tbsp. lemon juice
- 1 tsp. xylitol (optional)
- 2 cups broccoli
- 1 Tbsp. chopped parsley
- 1 large avocado
- Sea salt
First, prepare the quinoa as directed above, adding 1/2 tsp. sea salt to the water. Once the liquid is fully absorbed, remove from heat, fluff with a fork and set aside.
While the quinoa is cooking, steam the broccoli for 3 to 5 minutes only, in order to retain most of its nutrients.
In a food processor, blend together almonds, sunflower seeds and flax seeds for a few seconds.
Mix the olive oil, lemon juice and xylitol in a small bowl.
Peel and dice the avocado.
Almost done and ready for a fabulous salad! Now combine the cooked quinoa with the almonds and seeds, add the olive oil/lemon juice, parsley and broccoli. Divide the salad between two plates, top with the diced avocado and further season to your heart’s content.
Deep breath! Ah-h-h! Enjoy!
Peace & Blessings,
Dr. Patricia