Quinoa - The Superfood!

My very good friend (we will call her "Mary") asked me how to use Quinoa (pronounced "KEEN-wah"). 

I am very excited about her question, because I LOVE the superfood Quinoa. Why is it a superfood you ask? Well... not only does it cook very quickly (about 15 minutes),  it is packed with protein and nutrients, including all eight essential amino acids - which makes it a total protein (unlike rice or grains). It is not a grain but rather a seed, so it is Gluten-Free too. Studies are continuing on the anti-inflamatory and antioxidant health benefits it provides. See why it's a "superfood"? Google Quinoa and you will be amazed!

Fun-Facts about Quinoa....
Eat one cup of quinoa (a single serving size), and you’ll consume:

• 220 calories (70 percent carbs, 15 percent fat, 15 percent protein)

• 40 grams of carbohydrates (13 percent daily value)

• 8 grams of protein (16 percent of daily value)

• 3.5 grams of fat (5 percent daily value with no saturated fat)

• A glycemic load (blood sugar spike) of only 18 out of 250

• 5 grams of fiber (20 percent of daily value)

• 20 percent of daily value of folate (various forms of Vitamin B)

• 30 percent of magnesium daily value (beneficial for people with migraine headaches); 28 percent daily value of phosphorous; iron (15 percent); copper (18 percent); and manganese (almost 60 percent)

By itself, it has a bland flavor. I often substitute it for rice and just flavor with butter (or your favorite butter substitute), salt and pepper. Or cook in broth instead of water, and add a few spices to taste.

Here are two recipes that turn Quinoa into a complete meal or a very substantial side dish.

Garlic Chicken Stir Fry (from the back of the Quinoa box at Trader Joe's)

1 cup Quinoa

2 cups chicken broth (prepare Quinoa with broth instead of water)

1 1/2 punds of boneless Chicken breast, cut into strips

4 Tablespoons of Olive oil

1 small onion

1 red pepper

5 cloves of garlic, thinly sliced

20 leaves of fresh sweet basil, julienne

Grated Parmesan Cheese

Salt and Pepper to taste

Prepare Quinoa according to package directions, but with chicken broth instead of water. Cut chicken into one-inch pieces and saute on high heat with olive oil until golden brown. Add onions and peppers, saute until limp; add garlic and saute for 2 more minutes; season with salt and pepper.

Remove pan from heat and add basil and quinoa. Toss until basil wilts; garnish with parmesan cheese. 

Serves 4

Edamame and Quinoa Salad Supreme!  from Mom 
(this is a seriously yummy dish that can also be used for entertaining - it yields a large bowl full of goodness. FYI.... Edamame is another superfood, more on that another time)

1 cup red dried quinoa (you can use white, but the red looks MUCH prettier and more appetizing in this recipe)

2 cups water: Bring to boil, add quinoa and simmer approximately 15 minutes.

Make dressing: 

6T oil; 

2-3T balsamic vinegar;

2T Honey; 

1T lime juice; 

1/2 tsp. salt;  

2 garlic minced

Couple slices of sweet onion chopped fine

3 large Basil leaves chopped (or 8 normal size leaves).

1 frozen pack Edamame, thawed

Toss gently

It can be stored in the fridge for several days