More than 5,000 years ago, native people in Chile, Peru, Ecuador and Brazil started cultivating and eating a grain known as quinoa, or Inca rice. Today, quinoa is gaining new followers in the United States because it's high in heart-healthy fiber, loaded with fat-free plant protein and gluten-free. Quinoa is a versatile grain that blends well with a variety of other ingredients.
Expert Insight
Gluten refers to a group of plant storage proteins found in wheat, barley and rye. Although other grains do produce similar plant proteins, these other forms of gluten don't trigger the autoimmune disorder known as celiac disease. The National Foundation for Celiac Awareness identifies a gluten-free diet as the only proven treatment for celiac disease, and says quinoa is safe for people with the disorder.
Other Benefits
In addition to being gluten-free, quinoa packs more plant protein than wheat, barley or rye. A ½ cup serving of boiled quinoa contains 4 g of protein and 2.6 g of dietary fiber in only 111 calories. As a plant food, quinoa contains no saturated fat or cholesterol like animal protein sources do. Quinoa offers an array of essential minerals, vitamins and amino acids. According to Purdue University, quinoa delivers a balance of amino acids similar to that of dried milk powder.
Serving Suggestions
You can purchase either red quinoa or regular quinoa in the natural food section of your local supermarket, or buy it in a health food store. If you're unfamiliar with quinoa, start by boiling a portion in water just as you would cook rice. Combine it with herbs and other gluten-free grains like white, brown or long-grain rice for a delicious pilaf. You can serve quinoa cereals for breakfast or use quinoa flour as an extender for cornmeal and other gluten-free flours in your favorite baking recipes. If you have celiac disease, quinoa is a great substitute for gluten-laden barley or noodles when you're making soup.
Warnings
Read the Nutrition Facts label carefully on any condiments or sauces you want to add to quinoa dishes. Watch out for gravies, sauces, salad dressings and croutons that contain gluten. Keep gluten-free products like quinoa in a separate area of your kitchen to avoid contamination from grains that contain gluten.
