Quinoa is a seed native to the South American Andes. It is high folate, magnesium, iron, copper, phosphorus as well as B-vitamins. It is a complete protein because it contains all essential amino acids. One cup of quinoa is the equivalent of four eggs and has 12 g of fiber, which is triple the amount of most grains. You can easily incorporate quinoa in your diet. Before cooking, rinse quinoa thoroughly with water as even processed quinoa may still have remnants of saponin, a bitter-resin like coating.
Step 1
Add 1/3 cup of quinoa to a serving of salad to boost fiber and add a nutty flavor to your salad.
Step 2
Prepare quinoa as a substitute for rice in your dishes. Cook 1 cup of quinoa in 2 cups of water or stock for 15 minutes on a stove.
Step 3
Add 1/3 cup of uncooked quinoa to yogurt, cottage cheese and appetizer spreads for extra nutrition.
Step 4
Add a 1/2 cup of cooked quinoa to your stir fry dishes. Its flavor blends well with common stir fry ingredients such as mushrooms, onions and tomatoes.
Step 5
Prepare quinoa as you would oatmeal. Add 1 cup of skim milk and 2 tbsp. of honey for flavor.
Tips and Warnings
- Store quinoa in a cool, dry place in a glass or plastic container. It will keep for a year.
Things You'll Need
- Pot
- Stock
- Water
References
- "The 10 Things You Need to Eat: And More Than 100 Easy and Delicious Ways to Prepare Them"; Anahad O'Connor, Dave Lieberman; 2009
- "The 100 Healthiest Foods to Eat During Pregnancy"; Jonny Bowden Ph.d C.N.S, Allison Tannis MS; 2009
- "365 Ways to Boost Your Brain Power: Tips, Exercise, Advice"; Carolyn Dean, Valentine Dmitriev, and Donna Raskin; 2009
- Chetday: Quinoa From the Andes
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