Rediscovering Quinoa: A Super Food You Should Try!

Quinoa (pronounced “keen-wah”) is an ancient seed originally harvested by the Incan Natives of South America.  Today it is widely consumed as a “grain” and has been gaining much popularity as the only plant source of a complete protein.  This means it has all 9 essential amino acids and the same protein content as meat, without the cholesterol and saturated fat!  In addition, quinoa is gluten-free and high in fiber and nutrients such as magnesium, riboflavin, and iron.  This versatile whole “grain” can be found in the whole-foods section of your grocery store and can be included in salad, soup, and baking recipes.  Similar in texture to couscous, quinoa has a nutty flavor but be sure to rinse these seeds before cooking to get rid of the saponins that can cause a bitter taste.  Cooking quinoa is very similar to rice (1 part grain to 2 parts water).  Here are the nutrition facts for 1 cup of cooked quinoa: 155 calories, 30 g carbohydrates, 3 g fat, 3 g fiber, and 5.5 g protein.  Try this simple recipe and enjoy the numerous health benefits that come with this single powerhouse food!

Quinoa with Spinach & Feta

½ cup quinoa, uncooked, washed

1 cup water

3 cloves garlic, finely chopped

2 cups spinach, washed and chopped

2 tablespoons light feta cheese

1 teaspoon olive oil

Put the quinoa and water in a pan and bring to a boil. Cover and cook until the water is absorbed. Heat olive oil in a pan and gently cook the garlic.  Add the spinach to wilt. Add the cooked quinoa to the pan. Roughly crumble the feta and add to the pan. Gently mix together and serve as a healthy side dish or entrée!