Everything you need to know about quinoa

I can hear the groans from some! Quinoa is one of those foods that you either love or hate. I definitely have family members in both camps which has lead me to find ways to make quinoa tasty and ways to hide it ;)  More on that later in the newsletter.

But first off, what exactly is quinoa?

Quinoa is known as a pseudograin, and is actually a seed from the same plant family as spinach. Traditionally it was a staple crop eaten by the people of the Andes.

When cooked it has a slightly fluffy texture and a mild nutty flavour. I use quinoa primarily to add extra fibre and protein to meals.

HEALTH BENEFITS OF QUINOA 

• Fibre rich, providing 3.4g fibre (1/2 cup serve)
• 3.5g protein (1/2 cup serve). Unlike most plant proteins, quinoa is a complete protein. Meaning it contains all nine essential amino acids our body needs but is unable to make.
• Mineral rich - containing calcium, iron, magnesium, phosphorous, potassium and zinc.
• Source of B vitamins - folate, thiamin and riboflavin.
• Gluten free, making it suitable for those with coeliac disease and non-coeliac gluten intolerance.

FOOLPROOF RECIPE FOR QUINOA

• 1 cup red or black quinoa (I prefer these over white quinoa as they're higher in antioxidants)
• 2 cups water

METHOD:

• Rinse quinoa well.  Then soak in a large bowl of water for 20-30 minutes. This makes quinoa easier to digest by reducing some of it's phytochemicals.
• Drain well.
• Add quinoa to a medium size saucepan. Add 2 cups water. Cover with a lid and cook for 15 -20 minutes on medium heat.
• When cooked there shouldn't be any water remaining in the pot and the quinoa will be slightly fluffy. Run a fork through the quinoa to separate the grains.

NB One serve is 1/2 cup. This recipe makes 4 cups or 8 serves. I freeze portions so I always have some ready to go.

DELICIOUS WAYS TO USE QUINOA

• Broccoli Tabbouli

This is a great salad to make for the week ahead as it keeps well for 3-4 days. You can enjoy as is, or add some poached chicken, sardines or tuna. (Download recipe here)

• Thai Salmon Fish Cakes

This recipe is quick and easy when you have quinoa already cooked. These were a family hit when I made them for the first time last week.

• Roasted Vegetable & Quinoa Salad with Lemon Tahini Dressing

For maximum flavour and to help convert those 'quinoa haters' I suggest you always toss quinoa in the dressing giving it a flavour boost. (Download recipe here).

• Replace breadcrumbs in patties with quinoa

Anywhere you use breadcrumbs, eg burger patties, you can replace with quinoa.

• Use as a base for a lunchtime nourish bowl

I recommend 1/3 - 1/2 cup quinoa per serve. For a Mediterranean style nourish bowl add olives, cherry tomatoes, feta, cucumber and mint. Then toss with olive oil and lemon juice. Delicious!

I hope you've found this newsletter helpful.

Nutritionist & Caterer
Adv Dip Nut Med ATMS 50532
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0403 861 117