What is quinoa?
Quinoa is actually a seed, which meansquinoa is naturally a gluten-free and cholesterol-free whole grain.
FACT: Quinoa provides all 9 essential amino acids, making it a complete protein.
Why we love quinoa:
1. Protein punch. It is PACKED with protein. In fact, it is the only “grain” that’s considered a complete protein!
2. Wheat and gluten-free. Allergy safe!
3. Keeps you fuller longer. Since quinoa has a low glycemic index. It won’t raise your blood sugars after eating.
4. Keeps you regular. PACKED with fiber, quinoa can help protect you from cancers, heart disease and high cholesterol
5. NUTRIENT Powerhouse. Quinoa is an excellent source of vitamins and minerals for you body, including iron, riboflavin, B2, and magnesium.
6. Quick and easy to prepare. Tastes great just on its own!
How do you use quinoa?
Quinoa is a very versatile food, which has gained in popularity for its nutty taste as a healthy alternative to rice, couscous, or pasta. (Tip: Quinoa can easily replace rice in ANY recipe.)
How do you cook quinoa?
Quinoa is faster to cook than most whole grains, which makes it a quick and nutritious addition to any meal.
7 easy steps to making tasty quinoa:
Step 1. RINSE
To help remove the bitter coating around quinoa, rinse it using a fine mesh sieve under cold water. (Most quinoa is pre-rinsed, but it is best practice to rinse before cooking)
STEP 2. (optional) TOAST
To add an even richer nuttier flavor, toast the quinoa in a pan for a few minutes, taking care not to burn it. Look for a light golden colour.
STEP 3. COOK
To cook quinoa simple add it to your preferred liquid, cover and simmer over low heat. Use a medium sized saucepan. The best ratio is 1 cup of quinoa to approximately 2 cups of water or other cooking liquid such as vegetable or chicken stock, or try adding some white wine. (Hint: The healthiest choice is water, as it is lowest in sodium.)
STEP 4. REDUCE HEAT.
Allow the liquid to come to a gentle boil, and cover with a lid.
STEP 5. Wait 15minutes
Reduce the heat to low, and allow the quinoa to simmer for approximately 15minutes, until the liquid has been absorbed.
STEP 6. Let it rest.
Allow the quinoa to rest covered for 5-10minutes.
STEP 7. FLUFF
Fluff with a fork before serving. You will know when the quinoa is done because it will look like it has popped open, and the grain turned from white to transparent— a spiral-like germ will be revealed.
ADD your flavor: The easiest thing for beginners is to treat quinoa like a salad. Add tomatoes, mushrooms, beans, celery, raisins… the options are endless!
