You might know about quinoa (Keen-wah) and if you do, I commend you.  If you don’t know about quinoa, then thats a crying shame.  Quinoa has been cultivated in South American Andes since at least 3,000 B.C. and has been a staple food of millions of native inhabitants, often being referred to as the “Mother Grain”.  Quinoa is actually not a grain, but I won’t get into that.  The seeds are similar in size to cous cous but are flat with a pointed oval shape.  When cooked the outer germ around each grain twists outward forming a little white, spiral tail, which is attached to the kernel.  Quinoa has a fluffy consistency with a slight crunch to it,  and a mild, delicate, slightly nutty flavor that lends itself other flavors.

Sounds boring right?  Well here comes the good part.  The quinoa seed is high in protein, calcium and iron, a relatively good source of vitamin E and several of the B vitamins. It contains an almost perfect balance of all eight essential amino acids needed for tissue development in humans. It is exceptionally high in lysine (for muscle regeneration), cystine and methionine-amino acids typically low in other grains. It is a good complement for legumes (like black beans), which are often low in methionine and cystine. Quinoa is 12% to 18% protein and four ounces a day, about 1/2-cup, will provide a childs protein needs for one day. The 6-7% fat of quinoa is relatively high when compared to other grains, but it boasts a low sodium content and also provides valuable starch and fiber.  Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this “grain” may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

Can you tell that I love quinoa?

Quinoa is easy to prepare.  It cooks up just like rice.  Instead of the recommended 2 parts water to 1 part grain though, I usually go with a 1 3/4 to 1 ratio, meaning 1 3/4 cup liquid to 1 cup quinoa and so forth.  One cup of quinoa makes enough for my family (2 adults, 2 small children, and a baby).  You do need to rinse the quinoa before cooking to remove some of the bitter coating.

You can find quinoa in most health food stores and in many bulk sections.  It’s fairly inexpensive, definitely worth the money.

Here’s a quick recipe I just whipped up last night.  We had some avocados that were about to go bad, so I had to plan a meal to use them.  This is what I came up with.  Sorry I forgot to take pictures while I was making it.

Here’s what you need.

1 cup quinoa-Remember to rinse

1/4 of a medium onion-I was in a hurry tonight so I just used about 2 Tablespoons of dried onions from the spice rack.  It turned out well.

1 teaspoon garlic-Again, In a hurry I used 1 teaspoon garlic powder.

3 Tablespoons Oil

1/4 cup tomato juice-From the can of tomatoes you are opening.

1/4 cup diced tomatoes-I split the juice from the tomatoes to be more accurate on my liquid measurement.

1 1/2 cup water-Remember my 1 3/4 to 1 ration?  The water plus the tomato juice = 1 3/4 cups.

1/2 Teaspoon salt.

1 can Black Beans-Rinse them to rid them of the gas causing chemicals.

1/2 pound of frozen corn.

2 small ripe avocados

Here’s how to make it.

Heat the oil in a small saucepan over med high heat.  When the oil shimmers, add the onions (if using the onion flakes and the garlic powder just add them after you add the liquid).

Sautee for 5 minutes, add the garlic and sautee for 2 more minutes (you know not to burn the garlic, right?).

Add the quinoa and stir to coat all the grains in oil, sautee for 4 minutes, or until the bottom of your pan starts turning brown.

Add the liquid, the tomatoes and the salt.  Bring to a boil.

Reduce heat to medium low (I use the 3 setting) and simmer for 20 to 30 minutes.  You’ll know its done when you see its cute little tail poking out.  Taste it, add salt as needed, and check the texture.  If there is excess liquid, just pour it off.

While the quinoa is simmering, in a medium skillet combine the corn and the black beans.

Heat over medium heat, stirring occasionally.  Heat until hot (I didn’t know how else to put it).

Combine the cooked quinoa with the hot beans and the corn, stir.

Cut the avocado into pinkie nail sized chunks and mix in right before serving.

Enjoy your healthy meal.