Quinoa: The Top-Secret, Super-Food

Quinoa: The Top-Secret Superfood

Actual Artical appeared in  Men’s Health

Packed with protein, loaded with fiber, and older than Peru, quinoa is one of the most nutritious foods on the planet

 

Francisco Pizarro might have known a thing or two about New World conquest, but he would have made a lousy nutritionist. After toppling the Incan empire in 1532, the Spanish conquistador filled his ships with potatoes and corn--destining them to become major players in the European diet--while leaving a third crop to wither. Turns out, the fields Pizarro neglected to harvest were filled with the world's most nutritious grain: quinoa.

 

Quinoa (pronounced KEEN-wah) is a hearty grain being touted as the newest super food, and it's easy to see why. Rich in protein, with only a few carbohydrates and a bit of healthy fats, quinoa is nutritionally superior to rice, corn, and wheat. It's easy to prepare and can be served in a variety of ways from a dessert dish to breakfast cereal.

 

 

"Quinoa is a true wonder food," says Daniel Fairbanks, Ph.D., a professor of plant and animal science at Brigham Young University. "It has about twice the protein of regular cereal grains, fewer carbohydrates, and even a dose of healthy fats." Plus, it's considered a "complete" protein, which means that, like meat, eggs, and dairy, it packs all of the essential amino acids your body needs to build muscle.

Unfortunately, not much has changed in the almost 500 years since Pizarro pillaged the Incas. More than ever, nutritionally inferior foods such as corn, potatoes, rice, and wheat—especially the refined versions—fill our plates, while quinoa gathers dust on grocery-store shelves. That's a shame because beside being great for you, quinoa is the rare culinary triple threat: delicious, easy to prepare, and ultra-versatile. Ready to harness the full power of this super food now? Here's everything you need to know to make it a staple at breakfast, lunch, and dinner.

The User's Guide to Quinoa

 

Quinoa has an addictive nutty flavor, cooks up quicker than rice and can be used to make pilafs, risottos, salads, soups—even desserts. The downside: Few people know where to find it, let alone how to prepare it. Typically, you can locate quinoa in the rice aisle or the health-food section of your grocery store. You can also stock up at www.edenfoods.com.

As for preparation, the simplest way to cook quinoa is like pasta: Fill a large pot or saucepan with water and bring water to a boil. Add just about any amount of quinoa, turn the heat to low and cook until tender, about 20 minutes. Drain the water and allow the quinoa to cool.

Cook up a big batch and store it in Tupperware in your refrigerator and you'll have a ready-to-eat side dish—like rice or pasta—that goes with just about any meal. (To warm quickly, microwave cooked Quinoa for 60 seconds) or be far more creative!

 

For instance, quinoa can be used to...

Power up your breakfast by combining a cup of cooked quinoa with 1/2 cup milk and 1/2 cup frozen blueberries, then microwave for 60 seconds. This makes a great alternative to oatmeal.

Redefine dessert: In a blender puree two very ripe bananas with 2 cups whole milk. Combine the mix with 2 cups cooked quinoa, 1/2 cup raisins, a tablespoon of sugar, and a teaspoon of cinnamon, and simmer for 10 minutes. Creamy and sweet, it's a healthier version of rice pudding.