Kristi Whitley

Healthy Living


Uh, I mean Quinoa

Quinoa, pronounced keen-wah, is a hole grain with complete protein. It is really in style right now and when you read this you will know why.

Nutrient profile
One cup of cooked quinoa contains 8g of protein. Compare that to rice, which has only 5g. But wait, there’s more.  It also has 58% DV of the anti-oxidant mineral manganese, 30% DV magnesium, 28% DV phosphorus, 15% DV iron. Although only 6% DV of vitamin E, quinoa contains some unique tocopherols largely absent from most grains. Quinoa is a better source of phosphorus, zinc, and iron than whole wheat.
Unlike other grains, which fall short in protein and fat content, quinoa has all essential amino acids to provide complete protein. It also contains oleic acid and alpha-linolenic acid. Two fats associated with heart health and reduced inflammation.
Easier and faster to cook than rice, quinoa will soon be a staple in your healthy diet. One cup of raw quinoa makes almost three cups of cooked grain. It is ready in just 15 minutes and freezes beautifully. I keep some in the freezer all the time.  Cooked quinoa is a great addition to smoothies, salads, or used as a side dish instead of rice. A couple of spoonfuls of cooked quinoa makes a green salad a little heartier and gives it a protein boost. With some parsley and vegan butter, quinoa makes a good side dish instead of a rice pilaf. Add a quarter cup of raw quinoa to soups or chili to boost nutrition and make the soup a little more filling.  Heck, quinoa is so versatile there is an entire website dedicated to it called “Simply Quinoa”. Subscribe to the website and get quinoa recipes in your inbox.
You really don’t need a recipe to use quinoa, just follow the directions on the package to cook it then toss it in your next salad, soup, or chili. If you just need a little push to get started, below you will find some of my favorite recipes.

Exodus 16:15(NIV)
When the Israelites saw it, they said to each other, “What is it?” For they did not know what it was. Moses said to them, “It is the bread the Lord has given you to eat."

Tunisian Ragout over Quinoa
1 cup uncooked quinoa
2 cups vegetable broth
1 med. eggplant, cubed
1 onion, chopped
4 cloves garlic, minced
2 zucchini cubed
2 t cumin
1 1/2 t smoked paprika
1/2 t turmeric
1/4 t allspice
1/2 t cinnamon
1-2 t hot sauce
1 (15 oz) can fire roasted diced tomatoes
1 (15 oz) can chickpeas, drained
1/4 cup raisins
8 cherry tomatoes, halved
Prepare quinoa according to package directions using vegetable broth instead of water.
Place eggplant on a layer of paper towel on a microwave safe plate, sprinkle with sea salt and cook in microwave on high for 8 minutes.
Meanwhile, in a large pot, place chopped onion and garlic with a small amount of water and simmer until tender. Add zucchini and spices and cook a few minutes to start the zucchini cooking. Add eggplant, tomatoes, and chickpeas, cover and simmer until tender. Add raisins a few minutes before done. Add extra vegetable broth if you want more “pot liquor”.
Serve over quinoa. 

Lemony Quinoa Tabbouleh

Lisa Turner, Delicious Living Magazine
Quinoa stands in for traditional bulgur in this gluten-free grain salad. Like the original, it’s packed with parsley, which detoxes the kidneys and prevents water retention. The light, lemony dressing loosens mucus and draws toxins from the liver.
Recipe Yield: 4 servings, Recipe Calories: 237, Recipe Cook Time: 20 minutes
Ingredient Details:
1 cup quinoa (well rinsed and drained)
1 1/2 cups water
3/4 cup parsley (finely chopped)
4 scallions (thinly sliced crosswise)
1 cup grape tomatoes or cherry tomatoes (halved)
2 tablespoons minced fresh mint
Juice of 1/2 lemon (about 2 tablespoons)
1 large clove garlic (pressed)
2 tablespoons olive oil
Cayenne pepper (to taste)

Recipe Instructions:
Combine quinoa and water in a medium saucepan; bring to a boil, reduce heat, cover, and cook on medium-low for 20 minutes, or until all water is absorbed and quinoa is fluffy. Transfer to a plate to cool.
Combine parsley, scallions, tomatoes, and mint in a medium bowl; stir in cooled quinoa. In a small bowl, whisk together lemon juice and garlic. Whisk in olive oil and season to taste with cayenne pepper and sea salt.
Pour dressing over quinoa mixture and toss well. Serve immediately, or refrigerate for 1–2 hours and serve chilled.
Recipe Additional Notes:
PER SERVING: 237 cal, 9g fat (6g mono, 2g poly, 1g sat), 0mg chol, 7g protein, 32g carb, 5g fiber, 13mg sodium
Thu, 2012-03-01 16:27
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