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Quinoa!
There has been lots in the scientific literature lately about increasing whole grains in the diet. Health benefits include prevention of chronic diseases, such as heart disease, diabetes and some cancers. A parallel theme from culinary sources is the increased use of ancient grains. I am convinced, for my family and for clients, that including a wide variety of whole grains as part of a healthy eating plan, is good advice.
Quinoa is considered one of those ancient whole grains. It's actually the seed of the Chenopodium plant, and was used for centuries as a staple by the Incas in pre-Columbian South America. Quinoa is high in protein, with a near perfect balance of essential amino acids. It also contains calcium, iron, and Vitamin E. It cooks quickly and doesn't get gummy. Below is a recipe that can be used as a side dish. I served it with pan-fried salmon and fresh cucumbers in a yogurt/dill sauce, and my family thoroughly enjoyed it.
Contact me and let me know how you like it!
-Nancy
Nancy Rogers, MS, RD
Coordinator, Worksite Wellness Program
UA Life & Work Connections, University of Arizona
Cranberry-Walnut Quinoa Salad
Serves 4
Taken from Today's Diet & Nutrition, May/June 2007
- 1 cup quinoa
- 2 cups water
- ½ tsp salt or to taste
- ¾ cup dried cranberries
- 1 cup frozen peas
- 1/3cup chopped walnuts
- ¼ cup sliced green onions
Dressing (in a small bowl, whisk ingredients until well blended):
- ¼ cup basalmic vinegar
- 1 ½ Tbsp olive oil
- 1-2 cloves fresh garlic, minced
- Freshly ground black pepper
Directions:
To cook the quinoa:
Rinse the quinoa in several changes of water to remove the saponin, a natural deterrent the seed makes to repel predators. Combine the water and salt in a medium saucepan, and bring to a boil. Add the quinoa, cover, reduce heat, and simmer about 20 minutes until tender. Remove from heat, uncover and allow to cool.
In a medium bowl, combine the quinoa with cranberries, peas, walnuts, green onions. Add the dressing, mix well, and chill in the refrigerator for at least 30 minutes before serving. This salad keeps well, and can be used for meals a day or two later, as the flavors just get better.
Nutrient Analysis per serving
- Calories: 385
- Protein: 9 g.
- Dietary fiber: 7 g.
- Saturated fat: 1.6 g.
- Calcium: 55 mg.
- Iron: 5 mg.
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