Weekly Spotlight: Quinoa

This is a more recent discovery for me... and I love it! Quinoa (pronounce Keen-wah), is the golden grain of the Incas.  It is super super tiny, so don't try straining this grain.

It also comes in a few different colors (they all taste the same).  There is the traditional off-white: 

There is the dark quinoa (think if it as the "wild rice" of quinoa)

And there is red:

I love this food because:
1. It's easy to make
2. It's quick to make
3. It's very versatile (you can cook it with almost anything)
4. It's VERY nutrient dense
5. You don't have to eat a lot to get full
6. It has a very fun "pop" texture when you chew it

Here's what it is known for:
It is very rich in manganese, magnesium, iron, tryptophan, copper, and phosphorus.  It is also very very high in protein, the complete protein that is, meaning that it includes all 9 essential amino acids, making it a great food for vegans and vegetarians.

Here's what it helps with:
Migraines... its high magnesium and riboflavin content helps to reduce the frequency of migraines by relaxing the constricted blood vessels and providing more energy to the brain.

Lowers Risk of Cardiovascular Disease... because of its magnesium content and its ability to relax constricted blood vessels, this is a great food to help at-risk individuals.

Antioxidant... its antioxidant properties (found in it's manganese and copper) help to remove molecules that are harmful to cells, thereby protecting against cancer.

Gallstones... This food is very high in insoluble fiber which helps to prevent gallstones.

Type II Diabetes... Quinoa, along with many other whole grains, is very rich in magnesium, which assists over 300 enzymes in their function, including the functions of the enzymes responsible for the secretion of glucose and insulin.

Here's how to prepare it:

This cooks just like rice.  If you remember that, you will be set. The ratio is 2:1... 2 cups of water for every 1 cup of quinoa.

  In a medium sauce pan, bring 2 cups of water to a boil.  Add the quinoa. (I also add about a Tbsp of oil to keep it from being too sticky.)

Once water returns to a boil, reduce heat to medium-high and cover with a lid.  Let boil/simmer for 15 minutes. 

After it is cooked, it should look light and fluffy.

This cooks like rice, and also eats like rice... for a healthier meal, substitute your rice for some quinoa! But watch out, you don't need to eat a lot of this to get full!