Quinoa

Quinoa

If you haven't tried quinoa, you are missing out. It is a recently rediscovered ancient "grain" once considered "the gold of the Incas." Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids.  In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

Texture: When cooked, the inner part of the grain is soft, plump, and tender, while the "tail" is slightly crunchy and chewy.

Tastes Like: Before quinoa is cooked, it must be rinsed to remove the soapy saponin resin that coats the seed and imparts a bitter taste. Just put the raw quinoa in a colander and rinse with cool water. Cooked quinoa has a nutty, "earthy" flavor.

Nutritional Information: (1/4 cup uncooked) 159 calories, 2.47g fat, 9.76g carbs, 2.5g dietary fiber, 5.57g protein.

Nutrients: (Daily values are based on 1/4 cup uncooked.) Quinoa contains a high concentration of lysine, an essential amino acid usually found in low concentrations in other grains, such as rice. "Quinoa also contains a high concentration of the amino acids cystine and methionine, which are usually low in beans. Protein content of quinoa is 12 to18 percent. A 4-ounce serving will provide a child's protein needs for one day. Quinoa is also a good food source of calcium, manganese, vitamin E, heart-healthy B vitamins (thiamin, riboflavin, niacin, and vitamin B6) and insoluble fiber. Additionally, quinoa is a source of omega-3 fatty acids, and it is considered high in fat compared with other grains. Finally, it has some powerful, important minerals, including 3.93mg of iron (almost 22 percent of daily value), 89mg of magnesium (also 22 percent of daily value), 314mg of potassium (9 percent of daily value), 0.348mg of copper (17.5 percent of daily value), and 1.4mg of zinc (almost 9.35 percent of daily value). Because of the high fat content, quinoa seeds should be stored in the refrigerator and used within one year of purchase.

Health Perks: Quinoa is considered a complete protein, because it contains all essential amino acids. Most grains are lacking in at least one amino acid. This makes it a good protein source for those on a vegetarian or vegan diet.

Best Served or Cooked With: Quinoa can be boiled into a savory pilaf or added to soups, stews, or casseroles as a more nutritious substitute for rice. It can also be eaten as a sweet breakfast cereal. Not only is quinoa delicious eaten as a hot grain, it can be a tasty addition to cold vegetable salads or bean/grain salads. Quinoa can also be ground into nutritious flour. It can be substituted in a recipe for rice, couscous, millet, barley, or any other grain.

For more information about quinoa, visit http://www.whfoods.com/genpage.php?tname=foodspice&dbid=142

Vegetarian Quinoa Stuffing

This Thanksgiving, try a unique vegetarian quinoa stuffing recipe, with all the traditional stuffing herbs and flavors, this quinoa stuffing smells heavenly while roasting in the oven. Add some healthy whole grain protein to your vegetarian or vegan Thanksgiving menu with this quinoa stuffing. Be sure to use a vegan margarine instead of butter to make this recipe vegan.

Ingredients:

• 1 cup quinoa
• 2 1/2 cups vegetable broth
• 2 bay leaves
• 1 yellow onion, diced
• 1 rib celery, chopped
• 2 cloves garlic, minced
• 1/2 cup seitan, chopped small (optional)
• 1/2 cup sliced mushrooms
• 2 tbsp butter or vegan margarine
• 1 tsp thyme
• 1/2 tsp sage
• 1/2 tsp salt
• 1/4 tsp black pepper
• 6 slices dried or lightly toasted bread, cubed
• 1/2 cup chopped walnuts or pecans
• 1 1/2 - 2 cups vegetable broth

Preparation:

In a medium saucepan, simmer quinoa in 2 1/4 cups vegetable broth and bay leaves until done, about 15 minutes. Remove bay leaves. Pre-heat oven to 375 degrees.
In a large skillet, sautee onions, celery seitan and garlic in butter or vegan margarine until almost soft. Add mushrooms and heat a few more minutes, until onions are clear and mushrooms are soft.
Add thyme, sage, salt and pepper, stirring quickly just to lightly coat and toast the spices.
Reduce heat to low and add cubed bread and nuts, stirring to combine well. Add vegetable broth until bread is well moistened.
Add quinoa and gently toss to combine well.
Transfer to a casserole or baking dish, and bake at 375 degrees for 30-35 minutes. ENJOY!