Quinoa: High-Protein Grain
Wednesday, May 5th, 2010
by Jennifer Vagios, R.D.
APOGEE’s Dietitian
It’s rare that I can recommend one food that can be so many things: a tasty side dish, a high-fiber breakfast, a gluten-free option for those with celiac disease, a high-protein addition to salads, a balanced amino-acid staple for vegetarians and vegans. And this versatile food cooks in 15 to 20 minutes. Superfood? I think so!
Quinoa (keen-wah) is native to South America. Each little grain has a tail that unfurls when it’s cooked so it’s fluffy; the grains are also slightly crunchy. Like rice or other grains, quinoa has a mild flavor. The pale beige or translucent variety is the most common; the red and black varieties have a slightly nuttier flavor. Use quinoa as you would rice or couscous: as a side dish or base for a salad or in burritos or casseroles, in soups and stews, or added to muffins, as you would oatmeal. You can also grind quinoa into flour and use it in baked goods. I love it as a breakfast grain, with chopped almonds, fruit and cinnamon. You may have seen quinoa in the APOGEE Café in salads, or even muffins.
The most nutritious grain: As versatile as it is, the real benefits of quinoa come from its nutritional profile. It contains all nine essential amino acids, making it a complete protein—the best amino acid profile of any grain, nearly as complete as an egg. A quarter cup of red quinoa has 6 grams of protein, 170 calories and 5 grams of fiber, making it a good source of fiber.
But there’s more: Quinoa is also a good source of potassium, which helps control blood pressure; magnesium, which helps to relax blood vessels, possibly reducing the frequency of migraines as well as protecting cardiovascular health; and Vitamin B2 or Riboflavin, a vitamin necessary for proper energy production within cells, also shown to possibly reduce the frequency of attacks in migraine sufferer; the amino acid lysine, essential for tissue growth and repair.
Quick to cook: You can buy quinoa in a bag or in bulk. Store it in an airtight container, as you would any grain. Before you cook it, rinse to remove a dusty residue known as saponin—just run cold water over the seeds in a fine mesh strainer. (The saponin is natural coating that actually protects the grain and helps it fend off pests). Look for quinoa from such brands as Bob’s Red Mill, Eden, Indian Harvest and 365 (the Whole Foods house brand). Ancient Harvest markets quinoa flakes as a breakfast cereal.
To prepare, add one part of the grain to two parts liquid in a sauce pan. Allow the mixture to come to a boil, reduce heat and simmer, covered, for 15 minutes. You can also dry-roast the seeds before cooking for an even nuttier, toasty taste. Add your favorite dressing: lemon juice, olive oil, toasted sesame oil, and ginger will all complement the grain.
Let me know how you like quinoa—or, if you’re already a fan, how you use it. You can post a comment on my Facebook page or share your comments with APOGEE’s growing online community.
