Quinoa | Superfood of the Month

quinoa

Quinoa (keen-wah) is a member of the Amaranthaceae family which also includes amaranth, beets, chard, lamb’s quarter, kaniwa, spinach, and sugar beet.
Quinoa, as well as amaranth and buckwheat, is a seed, commonly known as a “pseudocereal.” These seeds have similar nutrient profiles and uses as “true” cereal grains, but are not part of the same botanical family.
Quinoa is a naturally gluten-free whole grain and an excellent source of magnesium, phosphorus, manganese and folate, as well a good source of protein and potassium.
- Magnesium regulates muscle and nerve function, blood sugar and blood pressure control.
- Phosphorus assists in the formation of bones and teeth.
- Manganese plays a role in fat and carbohydrate metabolism and calcium absorption.
- Folate is needed to make DNA and protects against the risk of neural tube defects.
- Potassium contributes to proper function of all cells while protein is important for growth and development.

Small and light colored, quinoa is also available in red, purple and black.
Quinoa contains a bitter residue called saponins, which is the plant’s defense mechanism to ward off insects. Most varieties need to be rinsed prior to preparing to remove this substance.
Purchase quinoa prepackaged or in the bulk section of the grocery store.
To prepare:
- Use a 1:2 ratio, 1 cup quinoa to 2 cups liquid, rinse quinoa using a fine sieved colander.
- Bring water and quinoa to a boil in a saucepan.
- Cover and reduce heat to simmer and cook 12-15 minutes.

Quinoa Recipes

Curried Mango Quinoa Salad