Quinoa: The super food!

You've seen it in the grocery store, you've probably even heard that it's supposed to be good for you, but what exactly is quinoa and what can you do with it?

I'm glad you asked! Quinoa /"keen-wah"/ is a grain-like seed that has a variety of proven health benefits. Unlike wheat or rice, its a complete protein which means that it contains all 9 essential amino acids! It is packed with dietary fiber, calcium, B vitamins, phosphorus, magnesium and iron (although, the amounts of vitamins, minerals, etc vary by quinoa color). It's also gluten-free and easy to digest.

Quinoa comes in a variety of colors- while black, red, and white are most common, and is a great substitute for rice or grains! It tastes great in salads, stuffings, pilafs, and veggie burgers or even as breakfast cereal! It has a fluffy texture when cooked and a slightly nutty flavor. Another great thing about this superfood is that it's super quick and easy to cook! It is prepared much like rice and should be rinsed before cooking (unless stated otherwise on the packaging). Recipes usually call for 1 part quinoa to 2 parts water, but using vegetable or chicken broth gives it an amazing flavor! It cooks faster than rice (usually 10-18 minutes) but can also be rolled into flakes or ground into powder making it a useful substitute in cooking or baking. 

So give it try try if you haven't already! Find out what all the hype is about for yourself. You will not regret it! Here is one of my favorite quinoa recipes! (pictured)

Quinoa with Black Beans, Corn, and Feta

(Serves 6, Prep time 15 minutes, Total time 1 hour)

3/4 c quinoa, rinsed and drained

1/4 tsp salt

2 tsp olive oil

1/2 lg onion, chopped (about 3/4 c)

3/4 c frozen corn kernels

1 can (15 oz) black beans, rinsed and drained

1 tsp ground cumin

1/2 tsp chili powder

Juice of 2 to 3 limes (4-6 Tbsp)

3 oz feta cheese, crumbled

1/3 c cilantro

1. In medium saucepan, bring 1 1/4 cups water (or broth) to a boil over high heat. Stir in quinoa and salt. Reduce heat to low, cover, and simmer until quinoa is cooked but still firm to bite, and water is evaporated, 15 to 18 minutes. Remove from heat and let stand covered for 10 minutes.
2. Heat oil in large skillet over medium heat. Add onion, stirring occasionally, until soft and lightly brown. Add corn, cook about 2 minutes, then add beans and cook for another 2 minutes. Transfer to large bowl. Add quinoa, cumin, chili powder, and lime juice to taste and gently stir to combine. Stir in feta and cilantro and season with salt and pepper to taste.

Nutrition (per serving) 198 cal, 9 g protein, 29 g carbs, 5 g fiber, 4 g sugar, 6 g fat, 2.5 g saturated fat, 429 mg sodium

For more info about nutritional benefits and other great ideas on ways to prepare quinoa, check out these links!

Quinoa: Health benefits, Nutritional Profile

What is Quinoa? One of the World's Healthiest Foods

Quinoa for breakfast

25 Quinoa Recipes That Are Actually Delicious

Quick HEALTHY meal tips!

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(Photo courtesy of www.myrecipes.com)

Life is busy! Between work, family, friends, and the occasional melt-down, cooking is usually at the bottom of the totem pole! It becomes so easy to fall into the snares that convenience provides: fast food, savory comfort foods, or sugary snacks. It all looks so enticing after a long day and you are tired and the family is on the verge of a hunger uprising! But stop, take a deep breath, and take comfort in knowing that things are about to get easier!

Preparation is crucial to any plan of action. You need a game plan that will equip you with strategic ways to cook smarter, make the most of your time, and ensure that the meals that you prepare are not only healthy, but a delicious time of fellowship that the entire family will enjoy!

Here are a few key guidelines to help!

• Each week, choose one day to come up with your meals for that week. Have fun with it! Choose a theme or a region of the world to gather inspiration. Get input from your family. Don’t be afraid to try something new!
• Take a shopping list with you to the grocery store! Shopping for groceries can be frustrating, not to mention overwhelming and tiresome! Have a plan of attack and stick to it! A shopping list with all of the ingredients you’ll need for your culinary adventure will help you stay on track.
• Shop for fresh ingredients! Try to avoid boxed, canned, or pre-packaged ingredients! Bottom line: if it can sit on a shelf for several weeks, it is doing the same thing in your body!
• Buy in bulk! Most of the time, it’s cheaper to buy in bigger quantities! Perishable foods such as vegetables can be chopped and stored in freezer bags! It makes life so much easier when the chopping is already done!
• Remember that practice makes perfect! Preparation and organization does NOT come naturally for everyone, but don’t get frustrated! Keep trying, and eventually it’ll be a walk in the park! The most important thing to remember is the reasons why you have decided to make this life-style change: You can only be the best you for your family and friends if you are AROUND and healthy!

Now that you have a game plan, it’s time to put it into action! Find recipes that are healthy, filling, and easy to add to your repertoire, and make magic happen! There’s nothing like a home-cooked meal shared among family! Here are a few tasty recipes from Cooking Light: fresh food fast weeknight meals to get you started! Happy, healthy feasting!