Facts You Should Know about Quinoa

Today I was enjoying my spinach and quinoa salad from Trader Joe's - one of my favorite (and healthiest) ones they sell. I eat spinach almost daily, but during my lunch hour I realized I should be incorporating quinoa more frequently into my diet since it is also loaded with amazing nutrients that most of us do not realize!

So, what is Quinoa anyway?

Although it is cooked and eaten like a grain, quinoa is technically a seed, and is related to spinach, chard and beets. It grows best in mountainous regions, 10 thousand feet or more above sea level, and thrives in poor soil, thin air and extreme weather. Quinoa stalks are 3 to 6 feet tall, and each plant can produce up to a cup of seeds! The seeds are round, about the same size of millet or sesame seeds, and come in a rainbow of colors, from red to purple to green to yellow, but the quinoa that is most commonly found in stores is an off-white color.

Quinoa is a complete protein - which means that it contains all the amino acids necessary for our nutritional needs. Complete proteins are rare in the plant world, making quinoa an excellent food for vegetarians and vegans, or for anyone looking for healthy protein source. It's also high in iron and calcium, and is a good source of manganese, magnesium and copper, as well as fiber.

How can you cook and incorporate this wonderful item into your weekly meals? Quinoa has a light, slightly nutty taste and a fluffy texture and blends perfectly in casseroles, soups and salads. It is naturally gluten-free, making it an excellent food for celiac patients or other people following a gluten-free diet. Quinoa flour is great for baking cookies, breads and muffins, and quinoa flakes are a perfect substitute for oatmeal. Do a search online for different recipes... So you can find yourself making just about anything with quinoa as your meat substitute or main dish and nourishing your body with tons of nutrients!

When you buy it, most commercially available quinoa has already been cleaned, but you may want to do a final rinsing in order to remove any remaining saponins - a soapy resin that protects the seeds while they are growing, but can impart a bitter taste if not removed. So, I urge you all to try this unique protein if you are not already familiar with it. And, if you are familiar, find some new ways to mix it up with your breakfast, lunch and dinners - you will not be disappointed. Live well, eat well!