Quinoa Love <3
Pronounced “keen-wah,” it is a near perfect food that is nutritious, versatile, affordable, and delicious! However…. I hear issues (excuses ha) when it comes to eating quinoa. Some struggle with the texture and flavor — “I just can’t get used to it,” or “it has a weird flavor.” Well, let me remind you that we don’t eat most whole grains in their plain, whole, natural state, i.e. “just boiled in water.” When was the last time you ate a plain, cooked whole wheat kernel? We eat whole wheat in a bread or pasta - usually with a sauce; brown rice maybe toasted, or with oil, butter, and/or seasonings; and cooked oats with usually some sweetener, spices, or fruit. So give quinoa another chance (and a little love), and try some new recipes, or at least add some dressing, seasonings, and/or mix-ins - like fruit, veggies, cheeses, and beans. Your health and heart will love it!
By adding this gluten free, (low FODMAP), nutrient packed grain into your grocery cart and weekly menu you add loads of nutrition to your diet. One cup of cooked quinoa provides ~8 grams of complete protein (about the same as an ounce of meat), 5 grams of fiber, plus magnesium, manganese, Vitamins B1/B2, and folate. These nutrients, packaged with complex carbs, provide excellent energy at anytime of the day! Plus you’re choosing a plant food, which is good for your health and the environment!
Quinoa goes beyond the typical side dish, as it holds up well in a mixed dish, and also blends in nicely as a background ingredient. To make life even easier (and ensure you'll eat it), I recommend cooking the whole bag and then using the cooked quinoa in recipes throughout the next 7 to 10 days. (Yes, it keeps well in the fridge or freezer.) Here are 10 ways to get your quinoa on and in:
add a cup to your soup or mixed green salad
cook up in a pilaf or “fried rice”
toss with other veggies and a dressing to make a quick, cold salad
add to your smoothies or shakes
eat warm as a breakfast cereal, like you would oatmeal - see this recipe: https://www.epicurious.com/recipes/food/views/cinnamon-scented-breakfast-quinoa-366130
make a batch of quinoa “veggie burgers”
and quinoa muffins, or pancakes to freeze for easy mornings
or whip up quinoa/chocolate/peanut butter energy bites for on-the-go snacking
add into your taco meat (to eat a little less meat, but keep a hearty portion)
be on trend : ) and make a “Buddha bowl,” which basically means making a bowl with different food groups and flavors that combine to make a fun, tasty, dish — “balanced” nutrition, but minus all the fuss!
So basically, there’s a million and one ways to eat quinoa (think pasta or rice), but to start I suggest you type in quinoa + {whatever your craving} and see many delicious recipes to try! But you can always start with just following the directions on the bag! Trust me, it’s easy! To add a little more flavor to the quinoa, you can toast it in oil before adding the water and/or cook it in a low sodium broth. **Some brands will tell you to rinse the quinoa before cooking, as it has a natural soap on the grain that can give you a bitter (“weird”) flavor — definitely don’t skip that part if it says so!
I hope I have convinced you to give it another try - or keep on eating it if you already do! I believe in the power of healthy, wholesome foods and am on a mission to help you feed yourself well!
Here is one of my favorite, tasty recipes to start with: https://www.tasteofhome.com/recipes/black-bean-corn-quinoa/
Peace, love, quinoa!
~~B