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It’s heart-healthy, a source of complete protein, high in fiber and essential minerals and it’s hearty taste and texture make it a perfect addition to any veg*n, gluten-free, low sodium or diabetic diet. It’s Quinoa. Find out more about this month’s power food and give our Quinoa Recipes a try. You won’t be sorry!
Quinoa [KEEN-wah] is an ancient ‘grain’ that was a staple in the diet of the ancient Incas. Although it is commonly referred to as a grain, it’s not really a grain at all - it’s actually the seed of a plant. Quinoa is considered a ‘super grain’ by many, and for very good reason – it’s not only a nutritional goldmine, but it’s also suitable for a wide range of special dietary needs, including lactose-intolerance, vegan diets, gluten-intolerance, diabetes, low sodium diets and nut allergies.
Source of Complete Protein - Quinoa is a good source of protein, providing over 5.5g of protein per ¼ cup uncooked quinoa. And it is not only protein-dense, but unlike the majority of plant-based foods it is also a complete protein, providing the amino acid lysine, which is essential for tissue growth and repair. As discussed in our article on special dietary needs, foods that provide all essential amino acids are considered complete proteins. Since almost all complete protein sources are animal-based, veg*ns typically must combine different incomplete protein sources to create a complete protein. However, there are a small handful of plant-based foods that are sources of complete protein on their own, and quinoa is one of these.
Manganese – Manganese is a mineral you might not often hear about, but it is a powerful antioxidant that plays a key role in a variety of processes, such as regulating blood sugar levels, activating enzymes responsible for digestion and utilization of key nutrients, breaking down fats and cholesterol and in the production of energy. Quinoa is very high in manganese, offering almost 50% RDA per ¼ cup uncooked quinoa.
Heart-Healthy – Quinoa is very low in sodium at less than 9mg of sodium per ¼ cup uncooked quinoa. As well, whole grains such as quinoa have been shown to lower the risk of cardiovascular disease, reduce blood pressure, reduce risk of diabetes and lower cholesterol!
Magnesium – Magnesium is a very important mineral that most of us do not get enough of. It plays a key role in keeping the heart healthy, strengthening bones and increasing the absorption of other key minerals, such as calcium. Quinoa is high in magnesium, providing over 20% of the RDA of magnesium.
Source of Fiber - Quinoa is an excellent source of fiber at over 10g per cup. It is a good source of both soluble and insoluble forms of fiber, both of which offer a host of benefits, such as regulating blood sugar levels, helping to lower cholesterol and helping to protect against heart disease (for more information on the health benefits of fiber, click here).
Quinoa Recipes
To cook quinoa, use 2 parts liquid to one part quinoa. Bring to a boil, cover and reduce heat. Simmer for 15-20 minutes (or until grains are translucent).
Quinoa Pilaf
This is a basic recipe for quinoa pilaf, but feel free to add or take out any ingredients to suit your own taste - add in any veggies you have on hand and play around with the spices - the combinations are endless!
Ingredients:
- 1 cup quinoa
- 2 tbsp olive oil
- 1/2 cup onion, minced
- 1/4 cup celery, finely chopped
- 1 tsp garlic, minced
- 2 packages mushrooms, sliced
- 1 1/2 cups water or low salt vegetable broth
- 1 tsp fresh thyme
- 1 tbsp lemon juice
- Salt and pepper (to taste)
Directions:
- In a medium pan, heat olive oil. Add onions, celery, garlic and mushrooms. Sautee until slightly browned.
- Add quinoa and stir for a minute to coat with oil. Add water or broth, cover and bring to a boil. Reduce heat and simmer 10 minutes. Remove from heat and add remaining ingredients. Serve immediately.
Tasty Eggplant Bake
Recipe found on www.vegweb.com.
Ingredients:
- 3/4 cup uncooked quinoa
- 1 1/2 cups of vegetable broth
- 1 large eggplant, sliced and peeled
- 1 large green pepper, sliced
- 1 large red pepper, sliced
- 1 medium zucchini, sliced
- 1 onion, sliced
- 3/4 cloves garlic, minced
- Parmesan cheese (can substitute soy cheese for veg*n version)
- Mozzarella cheese (can substitute soy cheese for veg*n version)
- 1 small can of herbed tomato sauce
Directions:
- Preheat oven to 475° F.
- Bring broth and garlic to a boil in a medium pot. Add quinoa and simmer for about 15 minutes - take off of heat and let sit.
- In the meantime, slice and salt the eggplant - rinse it and sprinkle with olive oil and balsamic vinegar. Put aside.
- Slice up remaining veggies and garlic. Layer the veggies, type by type, alternating with quinoa and parmesan.
- Pour can of tomato sauce on top. Sprinkle with parmesan and mozzarella and bake for about 40 minutes.
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