MBS Newsletter

Food stuff

Looking for something new to add to your diet? Our nutritionist in training (Amanda) has an idea: Quinoa, which she heralds as the new brown rice. Here's the scoop on this wonderfood...

Keen what?? Quinoa, pronounced “KEEN-wa” or “kee-noo-ah”, is an amino acid-rich seed that is packed with nutrients that just makes a body feel good.  I discovered this wonder food a few years ago when I decided to remove gluten from my diet and needed a quality alternative to maintain my fiber intake.  It is super easy to prepare, cooks faster than brown rice, can be mixed into a salad or served as a side, and can be flavored with any type of stock or even fruit juice for a sweeter taste.

Here’s a quick rundown of the nutritional benefits of quinoa:

* high in protein, calcium, and iron

* good source of vitamin E and several B vitamins

* provides almost a perfect blend of the 8 essential vitamins

* it’s gluten-free 

Save the cost of packaging and buy quinoa in the bulk section of your health food store.  The seeds can be white, red, or black and need to be rinsed before cooking to remove the saponin, a resin-like coating that leaves a bitter taste.  The variety of ways to include quinoa in your diet seems endless. It can be served in soups, stews, stir-fries, hot cereals or as a side dish. It can also be mixed into cold salads or cooked with fruit juice and added to desert dishes.  I like to toast the seeds on the stovetop until they big to “pop” like popcorn.  This brings out the nutty flavor of the seeds, which taste great sprinkled on top of yogurt or low-fat ice cream. 

Quinoa is quick and easy to prepare. After rinsing the seeds, combine 1 cup of uncooked quinoa to 2 cups of water, juice, or stock and bring to a boil on the stove.  When it begins to boil, cover, and simmer for about 15-20 minutes. You can keep it moist or cook out the extra water if you like. Experiment and see what you like.  These sites provide nutritional information and a handful of recipes to keep your interest peaked:

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