Quinoa

Fun fact: Quinoa contains saponins, a bitter compound which acts as the plant’s defense mechanism to ward off insects.
Quinoa (keen-wah) is a member of the Amaranthaceae family which also includes amaranth, beets, kaniwa, lamb’s quarters, spinach, sugar beet and Swiss chard.
Quinoa, as well as amaranth and buckwheat, are seeds, commonly known as a “pseudo-cereal.” These seeds have similar nutrient profiles and uses as “true” cereal grains but are not part of the grass botanical family.

Nutrition

1/2 cup of cooked quinoa is an excellent source of manganese and a good source of magnesium, phosphorus, and copper.
Manganese assists in cartilage and bone formation and wound healing.
Magnesium aids in blood pressure and blood sugar regulation, bone formation, along with nervous system and immune function.
Phosphorus promotes bone formation, energy production and storage and hormone activation.
Copper supports bone, collagen, and connective tissue formation as well as energy production and iron metabolism.

Purchase quinoa at grocery stores year round either prepackaged or in the bulk section of your grocery store.
Quinoa is available in white, red or black seeds and can also be purchased as flakes or flour.
To prepare: First rinse quinoa using a fine sieved colander. Use a 1:2 ratio, 1 cup quinoa to 2 cup water or broth. Bring the water and quinoa to a boil in a saucepan. Reduce heat to simmer and cover, cook for 12-15 minutes or until water is absorbed. Let sit 5 minutes and then fluff with a fork prior to serving.
Store quinoa in an airtight container out of direct light.
Quinoa can be added to salads, soups, casseroles and even smoothies. Quinoa flour can be used in baked good recipes.

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