Quinoa, pronounced keen-wah, is an ancient grain originally grown by the Incas living in the cold, high altitudes of the Andes. Historically called the “Mother Grain,” quinoa 
is known as a commanding food with powerful healing and nurturing properties. Its sacred status in the Incan culture was remembered each spring as the Emperor sowed the first seed of the season. During the European conquest of South America, quinoa was almost entirely eliminated. New world settlers looked down on quinoa as a food that only Indians would eat, and corn quickly took precedence over the “mother grain.”
Only centuries later has quinoa resurfaced as a nutritional and dietary star in the northern hemisphere. This “grain,” however, is actually a species of goosefoot or (Chenopodium) and is closer related to species such as beets and spinach. The now common name quinoa is Spanish, from the Quechua kinwa.
A rarity in the world of grains and greens, quinoa actually contains a full and balanced set of essential amino acids, making it a complete and the #1 grain protein. It is also high in fiber, phosphorus, magnesium, iron and vitamins B and E and is a gluten-free food. In Eastern medicine, quinoa is also highly regarded for its healing properties. It has a warming and strengthening nature and detoxifies the kidneys to bring them into a state of balance. Quinoa protein is especially good for vegetarians and vegans looking for a healthy source of protein.
Quinoa is a quick and easy food to prepare and is a great addition to your staple diet. It is easy to digest, won’t leave you feeling bloated or bogged down like some heavier grains and will give you ample amounts of sustained energy. There are a few essential steps in the preparation, especially if you buy from a local source or grow your own.
Before cooking soak the grains in a bowl of water for at least two hours. After soaking rinse well in a fine strainer under running water. This step is only necessary if your quinoa source is not a commercial producer, most boxed and store bought quinoa is pre-soaked for convenience.
Making Quinoa
1 cup quinoa
2 cups water
½ tsp salt
Bring water and salt to a boil in a small pot. Add quinoa and reduce heat to med/low. Cover and simmer for 15-18 minutes until the germ separates from the
seed. The cooked germ will appear as tiny white curls coming out of the seed in the center when cooked. It should still have a slight crunch and be light a fluffy without any remaining moisture.
Sunrise Quinoa
1 cup cooked quinoa (as directed above)
½ cup fresh seasonal berries
2 Tbsp chopped walnuts (or any nut of your choice)
1 Tbsp raw honey
½ cup almond milk (or milk of your choice)
Prepare ingredients as you would oatmeal. Give your body a great start to the day!
Curried Quinoa and Roasted Summer Vegetable Salad
3 cups cooked quinoa (as directed above)
½ cup diced zucchini (1/4 inch squares)
½ cup diced yellow squash (1/4 inch squares)
½ cup diced eggplant (1/4 inch squares)
½ cup canned or cooked fresh chickpeas
½ cup mild olive oil
1 Tbsp curry powder
1tsp salt
½ tsp pepper
2Tbsp lemon juice
¼ cup chopped fresh parsley
Toss diced zucchini, yellow squash and eggplant in 1 tbsp of the olive oil and a pinch of salt. Spread vegetable on a baking sheet lined with parchment paper and roast for 15-20 minutes until golden and soft. Meanwhile mix the olive oil, curry powder, salt, pepper and lemon juice in a small bowl. Let vegetables cool after roasting, and then toss with the cooked quinoa and chickpeas in a large bowl. Drizzle olive oil mixture over and dress to desired taste. Garnish with fresh chopped parsley and serve.
This makes a great side dish to white fish or chicken or and entrée served over greens on a warm summer day! (Serves 8 as a side, 4 as a main)
Quinoa Tabbouleh
3 cups cooked quinoa (as directed above)
1 cup diced cucumber
1 cup diced red or yellow peppers
1 cup quartered cherry (or other small variety) tomatoes
½ cup chopped fresh parsley
½ cup chopped fresh mint
½ cup mild olive oil
¼ cup lemon juice
1 tsp salt
1 tsp pepper
Toss cooked quinoa with cucumber, peppers, tomatoes and herbs. Whish together the olive oil, lemon juice, salt and pepper in a separate small bowl. Dress quinoa to desired taste.
This recipe looks wonderful when make with red or black quinoa too! As an appetizer it is beautiful served in a lettuce cup or hollowed cucumber round.
Quinoa Pudding
(Similar to rice pudding but a bit lighter and less heavy on the stomach)
2 cups quinoa
1 cup coconut milk
¼ cup honey
1 tsp cardamom or cinnamon
Your choice of fresh seasonal fruit
Bring 3 (not 4 as you would in the traditional 1 to 2 cooking ratio) cups of water to a boil. Add quinoa and cook over medium low heat for 10 minutes. At this point most of the cooking water will be absorbed but the quinoa will not quite be fully cooked. Add the 1 cup of coconut milk and continue cooking over low heat for 5 more minutes. Stir frequently and make sure mixture does not come to a full boil. After five minutes the mixture should be thick and creamy, if not leave over low heat for 2 or 3 more minutes until it thickens. Add honey and cardamom or cinnamon and remove from heat. Spoon warm pudding into serving bowls and serve garnished with fresh fruit. My favorite is my homemade canned peaches in a little bit of their juice.
If you’re a quinoa fan make sure you also check out YogaEarth’s Keen-Wah Decadence bars, vegan and gluten free quinoa protein bars.
