Quinoa Super Food = Whole Grain Options

February 20, 2009 · Filed Under Frugal Meals · Comments Off on Quinoa Super Food = Whole Grain Options 

Super Food Quinoa = Complete Protein

By Deb Bixler

The old world grain, quinoa, is a complete protein and another whole grain option. It is a grain that has all of the essential amino acids that are usually contained in animal proteins. A healthy diet always includes whole grains. Few people think of whole grain as being anything but wheat. A healthy whole grain diet is more than just whole wheat. The ancient grain and super food, quinoa, was believed by the South American Indians to give them superhuman powers. Quinoa is as easy to cook as rice, as this recipe demonstrates.

Quinoa-Dried Fruit and Nuts

1 cup quinoa
1/2 cup pine nuts (or any nut)
1 tsp. salt
1 Tbs. lemon juice
1 tsp. cumin
½ tsp ground coriander
2 Tbs. olive oil
½ cup chopped dry apricots (or any dried fruit)
1 bunch green onions sliced end to end
½ red pepper-diced

Method

  1. Bring 2 cups of water to a boil.
  2. Stir in quinoa, cover and simmer for 10 minutes.
  3. Dump into large bowl and fluff with a fork periodically until cool.
  4. Toast pine nuts in a dry skillet until golden brown.
  5. Add all ingredients to fluffed quinoa, toss and serve warm or chilled.

Quinoa = Vegetarian/Vegan Protein Source

When this recipe is used for 4 servings, each serving has the protein content of 10 grams. Vegetarians or vegans should include quinoa and other ancient grains in their diet to ensure that they are getting all their essential amino acid needs. Not only is quinoa a terrific source of protein, it also is cholesterol-free, unlike the animal protein counterparts, and is rich in immune-boosting properties. Quinoa is therefore frequently classified as one of the super foods.

(Feel free to be creative and substitute other nuts or fruits for a variety of flavors.)

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