Today I’m going to share an amazing vegan quinoa salad with you that I’ve adapted from Raising the Salad Bar.  As far as quinoa recipes go, this is is one I would rank up there in my top 20.

But first and update about what I’ve been up to.

I don’t know about you but I’ve had a really busy couple of weeks.

Take today for example.

I finished cooking and taking pictures  for the cookbook I’ve been working on.  This  involved making an amazing dessert with quinoa flour,  (Even my husband who acted like I was going to feed him prunes when I asked him to come taste it – in his defense he doesn’t like sweets and especially not healthier versions – loved it!  He was really scared when I told him that there was no white sugar and I’d substituted applesauce for part of the butter.) making four pizzas with a quinoa flour pizza dough (yum!) and finally this quinoa salad I’m sharing with you today.

Everything went really well.  If you don’t count the thin pizza I was making that I destroyed while moving it to the pizza stone.

Calzone, anyone?

I am thrilled to finally be done.

Not so thrilled with the way the kitchen looked when I was done.

I’m really excited because I learned so much in writing and cooking these quinoa recipes and I can’t wait to share!  All of the recipes in the book are new and not on the website.  There are tons of traditional quinoa recipes, but also some really special dishes – like a healthy (vegetarian!) version of my mom’s Chicken Cannelloni.  Who knew that quinoa would blend  so well and provide substance without messing up the texture or standing out?  My goal with the book was to come up with recipes that people who already love quinoa would enjoy but also to find ways to cook quinoa that people who were hesitant to try foods like quinoa would be open to.

My mom was my measure there.

She likes her flours white, butter where it’s “meant” to be and isn’t shy about the fact that she doesn’t want to eat another one of quinoa salad.

(She also has the cholesterol and high blood pressure medicine to go along with all that white flour and butter….Sigh……)

Anyhow, I think I’ve succeeded.

Now on to editing the content and photos!

Anyhow….enough about what I’ve been up to…on to today’s quinoa recipe.

It’s a great Vegan Quinoa Salad!

Which is rare for me because I always seem to find a reason to add cheese to just about everything.  I’ve read that it takes three to four years for the typical vegetarian to become a vegan.  I’m interested, but can’t really imagine life without cheese and Greek yogurt.

I just LOVE this time of year – finally tomatoes that don’t make me say words I shouldn’t in front of the kids when I cut into them and fresh corn.  If you have been around a while you might remember me mentioning that I purchased the book Raising the Salad Bar, which is a beautiful book but I just haven’t spent much time with it.  I blame it on the lousy winter produce.

Clearly I can no longer use that excuse.

Now I haven’t tried the quinoa recipes in the book just  yet,because this recipe really caught my eye.  It had all the makings for an exceptional vegan quinoa salad recipe.

Of course I changed a few things.  I added quinoa and used black beans instead of kidney beans.  The original dressing called for just lime juice but with adding the quinoa I felt a little red wine vinegar was in order.  Oh and garlic.

You know I add garlic to everything.  Did I ever tell you that I pack my garlic mincer and wine cork in my purse when we travel?  That band aids and a few legos and I’m good to go.

I probably shouldn’t have shared that.  Forget I mentioned it.

You really have to try this one.

Now if you can’t find everything fresh, of course use frozen.  Since frozen tomatoes wouldn’t work here I would suggest going with the smallest tomatoes you can find if tomatoes are still yucky where you are.  This will help eliminate the mush factor.

What’s your favorite vegan quinoa salad – I’d love to hear from you!

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Quinoa vs Rice – Who Wins?

I’ve been getting a lot of questions lately along the lines of  is quinoa fattening and is quinoa good for you?

Today I thought I would take a break from quinoa recipes and we would have a contest looking at quinoa vs rice and see who wins.

The rules are that the one that provides the greatest amount of significant nutritional and health benefits from a lower quantity gets more points.  Mere presence of a beneficial ingredient will score one point, while a greater amount of the beneficial element will score 1,2,3 … 10 as a comparison.  If Q has 1mg or less of vitamin x and R has 3mg, then Q will score 1 point while R scores 3.  Where one has an ingredient which is absent in the others, the score will be 10 against nil.  The highest score for any constituent will be 10 and the lowest will be 1 for presence.  While the majority of rice consumers eat it white, let us look at both brown and white rice.  Our comparison will be based on 100 grams of the raw edible food. The quinoa nutrition facts won’t lie, so lets see who wins!

So here we go – Quinoa vs Rice!

Carbohydrate content – Quinoa vs Rice

This food group is usually taken for granted, but carbohydrates are the fuel that keeps the body working.  Without them, it would be impossible for the body and its systems to carry out the thousands of processes necessary to keep living.  Quinoa contains 63g, brown rice 72.8g, white rice 79g.

Score: quinoa 6, brown rice 7, white rice 8.

Protein content – Quinoa vs Rice

Proteins constitute the building blocks of muscles, tissues, skin, hair and nails.  There cannot be a human being without them.  Proteins also act as a secondary source of energy in the absence of carbohydrates in instances such as starvation.  Quinoa has 13.1g, brown rice 7.5g, white rice 6.6g.

Score: quinoa 10, brown rice 8, white rice 7.

Dietary fiber – Quinoa vs Rice

Fiber is an important component of health giving foods.  Some dietary fiber is soluble and is absorbed into the blood stream where it helps in the reduction of bad cholesterol, LDL.  Insoluble fiber is not absorbed into the bloodstream but it helps keep the digestive system clean by absorbing water and various poisons and travelling with these out as part of the excreta.  Quinoa contains 5.9g, brown rice has 3.4g and white rice has nil.

Score: quinoa 6, brown rice 3, white rice 0.

Fat – Quinoa vs Rice

The two cereals have largely unsaturated fat which has nutritional and health benefits.  Quinoa contains 5.8g, brown rice 2.68g, white rice 0.58g.

Score: quinoa 6, brown rice 3, white rice 1.

Vitamins and minerals – Quinoa vs Rice

These have a wide range of uses within the body.  They help in various metabolic processes, help protect and fight against diseases, aid in digestion and the general maintenance of the body including assimilation of nutrients and other vitamins.  Both quinoa and rice contain a range of vitamins and minerals which we shall score as per the following table.

Table of comparison of vitamin and mineral composition per 100gm of raw edible Quinoa, Brown and White Rice

Scorecard for rating major components of Quinoa, Brown and White Rice

Quinoa and brown rice have similar compositions, however as shown in our table and scorecard, the refining process that produces white rice strips it of more than half its worth.  And real factual figures don’t lie – quinoa nutrition facts are nothing short of stellar.  Side by side, the rice vs quinoa contest has quinoa as the winner.

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In the world of nutrition and health, clean eating is quite an old concept. However, with the increasing awareness regarding diet and nutrition, eating clean has gained much attention than it previously acquired. Today, doctors, fitness trainers, athletes and nearly every other person who is health conscious know the importance and benefits of clean eating. It is a great way of maintaining good health, losing weight and of course gaining good weight. So, in other words, the concept of clean eating is not restricted to a particular populace. Instead, it is everyone and anyone who wants to take a further in keeping his health upright.

So, what is eating clean exactly?

Let’s just put it this way – clean eating is the process of choosing and consuming the healthiest of all foods with the healthiest possible combination. The main emphasis of clean eating is on consuming highly nutritious ‘whole foods’ instead of processed foods. Meat, seeds, quinoa, fruits, vegetables and grains are the main foods a person consumes when eating clean. (Quinoa recipes are a perfect part of a clean eating lifestyle!)

Now, to make it easier for you, clean eating does have quite a number of rules you need to adhere to. Even though these are no hard and fast rules, it is best for every clean eater to stick to these to be on the right track:

Rule # 1: Small Meals but Good meals

Timing is important You should consume a meal in every two to three hours so that your body does not go into the starving mode. In total, you will be consuming 4 – 6 meals a day. These meals should be small meals. Each meal should be rich in complex carbs and lean proteins. Also, these meals should not be over-processed or refined. One tip here is to try and eat quinoa every day. Quinoa nutritional facts are superb and it offers you everything your body requires to stay in shape.

Rule # 2: No Refined Foods…

Ignore everything that is white except for white meat. Things like white rice, white flour and other similar refined foods should be avoided. You will want to look for consuming these foods in their natural state instead of their refined state.

Rule # 3: Say No to Bad Fats...

Fats are important but not saturated fats. You should avoid trans fat and saturated fats and stick to only the good fats. Stay away from foods that offer high calories with more or less no nutrition. If the calories are high the nutrition should be high too.

Rule # 4: Drink What’s Good for You…

Keep a check on your drinks Fresh juices, milk and water are the only drinks you must stick with. Alcoholic drinks, fizzy rinks and soda drinks are to be avoided at any cost. Also, you must drink at least 9 glasses of water every day apart from the other drinks you are taking.

These are some of the major rules of clean eating. If you stick to these you won’t need to consult a nutritionist frequently as most of us do

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In the recent years, we have seen a number of food types coming up. Some of them are highly nutritious while some are not. Today, we all are quite well aware of the good and bad foods that we should consume.

Quinoa is comparatively a new name in the health and nutrition industry.  But, it seems that everywhere you turn quinoa recipes are showing up!  It has gained enormous attention recently along with a number of questions popping up in our minds about it. How good it is? How nutritious is it? Is quinoa gluten free ? Is quinoa fattening? And so on goes the list of questions

Most people know that quinoa is a great vegetarian protein source, but is it quinoa fattening?  This is one question that usually weight watchers. Nobody wants to gain weight especially when it has taken years of hard work to lose it.

Here’s the good news….

Quinoa is considered by health experts to have an ideal combination of oil, fat and protein.  If you have ever heard that quinoa is fattening, it was probably by someone who had once heard that a cup of quinoa is 626 calories with a whopping 10 grams of fat.  While this is true, what is being referred to here is UNCOOKED QUINOA in roughly the amount included in the average recipe that serves 4-6.

A cup of COOKED quinoa, has 222 calories, 8 grams of protein, 5 grams of fiber and 3.5 grams of fat.  The fat content is neither saturated nor trans fat.  Rather, it is healthy mono- and poly unsaturated fat.

According to Quinoa 365 “Research has shown the oil component in quinoa, when compared to corn, sesame, soybean and cottonseed, has lower levels of saturated fat and higher levels of mono-and polyunsaturated fats.”  It has a high concentration of linolenic acid, which is a good thing.”

If you are trying to loose weight, quinoa is perfect.  What most people don’t understand is that you just don’t need to lose weight and loose skin. You need to lose bad weight and at the same time gain good weight (i.e. muscle) . This is where exactly quinoa helps you out.

Is quinoa gluten free?

Yes, in its raw form quinoa is gluten free. However, processed quinoa does have gluten in it. So, if you are someone who is allergic to gluten then it is best for you to buy raw quinoa from factories. Compared to other grains such as wheat, rice and barley, quinoa is gluten free and is absolutely safe to be consumed by with celiac disease.

Red Quinoa vs White Quinoa – which one?

More or less both the types offer the same amount of nutrition. Red quinoa is a bit crunchier when even after being cooked therefore it is usually preferred by most. White quinoa is best for seniors or those who don’t like chewy foods. White quinoa when cooked tastes and looks like white rice but red quinoa turns brownish in color.

Conclusion:

Quinoa is one of the the only grains (seed actually) that offers all nine amino acids. This means that quinoa is one of the best ways to get complete protein from plant sources. There are others as well but if you ask me, quinoa is the king.

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What is Quinoa?

For those of you that are new to quinoa, is a grain-like crop grown and nurtured as an edible plant seed, relative to green vegetables such as beets and spinach with great nutritional value.   It is the rare food that is both highly nutritious and also delicious.  Obviously, I love it or I wouldn’t have a website about it, but there is no denying that its popularity is catching on world wide.

It differs from wheat or rice as it is considered a complete protein source, unlike most plant foods. It provides a balanced set of amino acids essential to human beings as they cannot be manufactured by the body naturally. The good thing about it is that it is gluten free, easy to digest and provides a good source of dietary fiber. Gluten can be found only in grain products such as wheat and barley but not in quinoa. Many people have had the question, is Quinoa gluten free? And the answer to this is yes. It is indeed free from gluten.

Gluten is a protein which can result to discomfort, allergy and intolerance for those who have a disease called Celiac disease. Celiac disease is a hereditary disorder of the immune system and can never be cured once inherited. Intake of gluten for people with this disease can lead to serious problems such as an irreversible damage to the lining of the small intestine. Once the linings of the small intestine are damaged, essential nutrients and vitamins could not be absorbed by the body. Thus, this could result to a weakened immune system making one more susceptible to different diseases.

Other harmful effects of gluten include severe and rapid weight loss, oral ulcers, flatulence, constipation and abdominal bloating. Thus, it should be avoided as much as possible especially by those who have allergy to it or those afflicted with Celiac disease.  Other people who do not have a disease as serious as celiac disease are still have wheat intolerance, which is a non allergic negative reaction to gluten.

So if someone would get to ask you, is Quinoa gluten free? You should make it clear to them that it is indeed gluten free and it is even beneficial to our health. It can also be a good source of protein for those who chose to be vegetarians.   This explains why until its recent surge in popularity, quinoa was most often found in a gluten free cookbook, vegetarian cookbooks and vegan cookbooks.

Many people mistakenly think that Quinoa is a grain and since most grains contain gluten, this explains why it is also thought of as having gluten. Contrary to this notion, it is very healthy and helpful to our bodies. It will also not cause any sudden increase in blood sugar level unlike some grains.  So, if you are trying to stay away from gluten quinoa is a great go to meal!

Check out these post to learn more about quinoa nutrition facts or the answer to the question: ” Is Quinoa Fattening ?”

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An ancient food from the South American Andes, Quinoa has been used for centuries as staple food by the people of this region. Even though it is widely known as a grain today, in its truest essence quinoa is a seed. In the recent years, quinoa has become quite a popular seed type among the health conscious class. The most common variety of quinoa comes in off-white shades known as ‘white quinoa’. Other varieties that are popular include the red quinoa and the black quinoa. With that said, quinoa is found in several other colors as well however these three types are the most commonly used ones.

Over the years, there has been a constant debate on the benefits of red quinoa vs. white quinoa. In general, both the types offer more or less the same nutritional benefits. Still if you want to know the minute differences then here you go:

The Taste of Red Quinoa vs. White Quinoa:

The majority of quinoa lovers out there believe that the taste of both the types is dependent upon the way you cook it. However, researchers have demonstrated that white quinoa compared to red quinoa is less bitter to taste when consumed in its raw form. While white quinoa offers a smooth light flavor, red quinoa offers a more bitter and strong flavor. This is the reason white quinoa is more popular as a staple diet for animals than red quinoa.

Nutritional Facts of Both the Types:

When it comes to nutrition, both the types offer exactly the same nutritional value. They contain all the nine essential amino acids which is why they are known as ‘complete protein’ foods. Similarly, both of these types are high in magnesium, iron, vitamin E and B and vitamin B2. Similarly, both of these quinoa types are naturally low in fat. Red quinoa provides 8g of fat per cup while white quinoa provides approximately 9g per cup. Remember, the fat provided by both of these types is ‘unsaturated fat’ which is quite beneficial for maintaining the cholesterol levels. Also, unsaturated fat is great of maintaining cardio health. Moreover, another good news for health conscious people is that all the varieties of quinoa, especially the red and the white, are absolutely free of saturated or unwanted fat.

Difference in Appearance and Taste after Being Cooked:

When cooked, white quinoa looks like white rice whereas red quinoa looks more like brown rice. Red quinoa in particular is known for being crunchier and harder to chew. Remember, both the types must be washed thoroughly before cooked. Quinoa seeds have an outside layer of saponin which is quite bitter and you wouldn’t want to chew it!

What’s the Conclusion?

If you seriously are looking for full protein vegetarian meals then quinoa should be an important constituent. Quinoa is also high in fiber which is why it is widely recommended to be consumed early morning as breakfast. Check out this post to learn more about quinoa vs rice.

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I always feel a bit awkward when people ask me what I do.   Sometimes I just say I am a homeschooling stay at home mom.  While this is the truth, obviously with this website and several others that I own I do much more.  Add to that that most people don’t even know what quinoa is much less the many quinoa benefits and you will see why sometimes I just keep my mouth shut!  Lately though, I’ve felt more of an urge to speak up thanks in part to the popularity of this website.  After all, everyone should know about  the benefits of quinoa, not to mention just how great it can tasted when cooked properly!

Today I thought I would share some of the health benefits of quinoa for those who are new around here and don’t understand just how good for you quinoa is.

First though, if you have never purchased quinoa before, you may be wondering where you can get it.  You can purchase it at most health food stores.  If there is a Whole Foods where you live that is generally the best bet because you will save a fortune shopping in the bulk bins.  If you are ready to commit, the next best bet is buying bulk online.  At less than $3 a pound, you come out way ahead of where you would be if you simply bought it at your local grocery store.  (You can buy quinoa bulk here:   You can actually also get a pound of quinoa for $3.99 here, but just be aware that with shipping this may not make sense unless you order other items like nuts, flax seeds or chia seeds. )  If you don’t want to do that, you can check out your local grocery store or health food market.   Another alternative is to order from Amazon, where you can get inexpensive shipping.  You can do that here:

Ok, now on to quinoa benefits!

Quality Protein

There are so many quinoa health benefits that I don’t know where to start!  Quinoa is recognized most often for its high quality of protein.  A single cup of cooked quinoa has 8 grams of protein, which is more that most grains.  With so many people trending towards “Meatless Mondays” and even becoming vegetarians, there is no doubt that the protein content is partially responsible for the increase in popularity.  What makes the protein in quinoa so special is that it is considered “complete”.   What this means is that all of the amino acids that we need for health are in quinoa.  This is extremely rare in the plant world!  Of special note is that quinoa is a rich source of lysine, which is the amino acid that our bodies need for cellular repair.

Low-Glycemic Carbohydrates

The carbohydrate content of quinoa is low on the GI scale, meaning they are the “good” slow burning carbohydrates.  This makes is a great alternative for both diabetics and those who are trying to watch their diet.

All the Benefits of Whole Grains

It’s no secret that there are many health benefits of adding whole grains to your diet.  With quinoa, you get all the benefits of whole grains plus the protein!  The fact that grains have been shown to reduce your risk of developing type two diabetes makes it a great food for those who are at risk of developing diabetes.  Additionally, those with high blood pressure, cardiovascular disease and high cholesterol can also benefit by adding whole grains into their diet.  Whole grains may even protect against obesity and premature death.

Rich in Vitamins, Minerals and Phytonutrients

Quinoa offers the body an abundant source of vitamins and minerals.  The magnesium content is believed to be able to help fight off cardiovascular disease. Quinoa is also a great source of calcium, potassium, iron, zinc, manganese, tryptophan, copper and vitamin E.  A single cup of quinoa has a 5 grams of fiber meaning you can get a significant portion of your daily requirements of fiber in just one meal!

All of the quinoa nutritional benefits combine to make it one of the most nutritious foods that you could ever hope to eat.

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Butternut squash is something that I really love.  In fact when I’m pressed for time in the winter I will very often throw a diced butternut squash in the oven, toss it with a little olive oil and walnuts and roast it.  Top it with an ounce or two of goat cheese and you’ve got an easy clean eating meal. I found this great little ebook of Squash Recipes and I’ve also been testing out some great recipes there!

Lately I’ve been thinking about different ways that I could incorporate butternut squash into my quinoa recipes.  Since this recipe is one of my all time favorite way to cook quinoa, I thought I would try making a quinoa risotto.  The results were actually quite good.

The inspiration from this dish came from clean eating, but the original recipe was more than a little bland for my tastes.  It also had mushrooms, which we don’t eat.  If you do, I would think that they would be really good in this dish.  You can leave the goat cheese out if you are watching calories, but I think it would be a little bland without it.

If dicing squash is not your idea of fun (I actually like it for some weird reason) don’t forget that you can often buy pre-diced squash in your produce section.  If that isn’t available frozen is another option.

Quinoa Risotto

Quinoa Risotto with Butternut Squash

Ingredients

Squash

3 cups of butternut squash, diced

Olive oil spray

Pure Himalayan Salt

Freshly Ground Black pepper

Quinoa Risotto

2 cups vegetable broth

½ cup white wine

1 cup of quinoa, rinsed

1 onion, finely diced

1 red pepper, finely diced

½ tsp salt

½ tsp pepper

1/8 – ¼ tsp cayenne pepper OR Chipotle Chili Powder

1 T Extra Virgin Olive Oil

4 -6 cloves garlic, minced (I can’t live without my Rösle Garlic Press. Seriously, I pack it in my purse when we travel. )

1 T fresh thyme

1 T fresh sage, minced

1 cup thawed frozen peas

3 oz goat cheese

1/4 cup parmesan cheese, grated

2 T walnuts, toasted

Directions

1.       Preheat oven to 425 degrees.  Spray olive oil on the diced butternut squash and toss.  Season with salt and pepper.  Place on a rimmed baking sheet and bake for 30 minutes, tossing occasionally.

2.      Bring broth to simmer over medium heat.  Keep warm.

3.      Sauté onion and pepper in olive oil over medium high heat for 8 minutes, stirring often.  Lower heat to medium. Add garlic and stir for 30 seconds.  Add rinsed quinoa and cook 2 minutes more.

4.      Add wine, salt and cayenne pepper.  Cook until wine has absorbed and then add in just enough vegetable broth to cover.  Continue stirring frequently and adding broth until all but ½ cup of the broth has been added.  This should take about 20 minutes.

5.      Add in thyme, sage, peas, goat cheese and remaining 1/2 cup liquid.  Stir for two minutes and then remove pan from heat.  (There will still be a little liquid remaining. )

6.      Add in squash and walnuts.  Place on a plate and garnish with parmesan cheese.

Did you know that squash are a great source of phytonutrients?  The deeper the color the more nutrients that it contains!  It is also a great source of vitamin C, fiber, manganese, potassium, Vitamin B6, folate and niacin.  So, if you are struggling to find good looking vegetables in the dead of winter, butternut squash is a great way to go!

Do you have favorite butternut squash recipes that you would like to share?  If so, I would love to hear from you!

If you want my favorite quinoa recipes, don’t forget to sign up for my email list to receive my collection of my favorite recipes for cooking quinoa grain.

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How are your New Year’s resolutions going?

Now that we are 11 days into 2011, I must admit that I’m doing great on some accounts and terrible on others.  While I’ve been doing ok with clean eating, my workout plans have been derailed thanks to the fact that everyone has been sick around here.  One thing that I have done that I’m excited about is get together a collection of some of my favorite quinoa recipes for my email subscribers.  It should be an automatic download for those who sign up to my list by tomorrow and I’ll also be sending it out to those already subscribed.   This is something I meant to do for the entire second half of last year yet somehow I never got around to it.  It even has ***gasp*** pictures.  Ok, three of the recipes have pictures, but it’s a start, right?

Anyhow, today I thought I would share with you one of my favorite recipes for Quinoa Stuffed Peppers.  The inspiration came from clean eating magazine, but the original called for rice and had sour cream in it so it was ripe for a make-over. J

While I would not necessarily put this on my list of easy quinoa recipes, this is another recipe that is much easier if you cook your quinoa ahead of time and have it ready in the refrigerator.  If you haven’t done this before, quinoa keeps for a week making it easy to cook once and have it on hand to add to several recipes or even just a simple salad.  If you know that you are going to be pressed for time, you can also prepare the filling for this recipe a day ahead of time.

I served these peppers stuffed with quinoa grain to my parents last week and they couldn’t stop gushing. In fact, except for my boys who just haven’t grown into the idea of peppers, the whole family enjoyed it. I hope that you will enjoy it too.

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Quinoa Stuffed Peppers

Ingredients

1 cup of black beans, drained and rinsed

1 cup of cooked quinoa

½ cup corn

1 tomato, diced

1 zucchini, diced

½ onion, finely diced

5 cloves garlic, minced (divided)

¼ tsp chile powder

½ cup fresh cilantro, chopped

Olive oil spray

1/8 tsp sea salt

1/8 tsp ground place pepper

4 poblano peppers

½ cup Mexican Blend cheese (reduced fat)

½ cup non-fat greek yogurt

½ chipotle canned pepper in adobo sauce (you can freeze the rest of the can)

1 lime, juiced

Directions

1.       Preheat oven to 375.  Mix together beans, quinoa, corn, tomato, zucchini, onion, 4 cloves garlic, chile powder, cilantro, salt and black pepper.

2.      Spray roasting pan with olive oil spray.  Cut peppers in half and discard seeds.  Place ½ cup of stuffing mixture on each pepper.  Cover with foil and bake for 45 minutes.  Uncover, sprinkle with cheese and bake another 10-15 minutes.

3.      In a blender combine yogurt, chipotle pepper, lime and reserved 1 clove of minced garlic.  If you don’t have the chipotle pepper substitute cayenne or dried chipotle

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By the way, thanks to several of our readers I just found the best new cookbook!  If you haven’t checked out Raising the Salad Bar: Beyond Leafy Greens–Inventive Salads with Beans, Whole Grains, Pasta, Chicken, and More, I highly, highly recommend it.  I’ll be reviewing it soon, but you can check out other reviews here.

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What is Quinoa?

Are you new to cooking quinoa?  If it is something that you have never heard of before, you may be asking yourself just what is quinoa and why are you hearing about it all the time? While many of you around here know all about quinoa, today I thought I would share some basic information with those who are new to quinoa.

Quinoa is often referred to as an ancient grain (sometimes it is called quinoa grain), but it is not actually a grain at all.  Rather, it is a seed that is a relative to spinach and chard.  Quinoa leaves are actually edible like the seed and I have been told that they are quite delicious.  However, it is only the seeds that are commercially available at the present time.  It is gluten free and considered to be an ideal food for those who have food allergies.

For over 5,000 years quinoa has been cultivated in South America.  It was a staple food of the Incas along with corn and potatoes.  Often referred to as the “mother grain” or “mother of all grains”, many have attributed the strength of the Incan armies to the fact that they marched with war balls made up of quinoa and fats. Quinoa fell out of popularity when the Spanish rule began because the Spaniards preferred rice.  They burned the quinoa fields in an effort to make the Incas weaker.

Enter Clean Eating and the Healthy Eating Revolution

In the last decade, the popularity of quinoa has skyrocketed thanks to the healthy eating revolution.  As we are all more interested in our health we have come to learn the importance of clean eating and are looking to incorporate more super foods into our diet.  The increased popularity has caused the price of quinoa to increase seven fold since the year 2000.  The economy in some South American countries, such as in Bolivia, has been widely impacted by this surge in popularity.

Quinoa nutrition facts are indeed quite impressive.  A one cup serving of quinoa has 220 calories, 5 grams of fiber and 8 grams of protein.  The carbohydrate content is low-glycemic making it an ideal food for diabetics and anyone trying to stay away from high-glycemic white carbohydrates.  What makes quinoa truly unique is the fact that it has all of the amino acids needed for health.  It is not often that you find a complete protein in a plant based food!  According to the World Health Organization, the quality of protein in quinoa is equal to that found in dehydrated whole milk.  A great source of antioxidants, vitamins and minerals, quinoa is a super food that you should try!

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