Quinoa: A Healthy Alternative

12/17/2022 - Quinoa (pronounced “keen-wa”) is not a grain but is a broad leaf plant of the Chenopodiaceae family, which is a close relative to the weed, lamb’s quarters. Spinach and beets are also in the same family as quinoa. Quinoa has been consumed for thousands of years in South America and several varieties are now grown in Colorado and the Canadian prairies. The seed looks like a cross between sesame seed and millet. Quinoa seeds are covered with saponin, an extremely bitter resin-like substance, which protects it from birds and insects. To be edible the saponin must be removed. Some companies have developed a special process to remove this coating, making it pan-ready and fast cooking. This eliminates the need to wash and rinse the seed. However, some domestically grown quinoa may need to be rinsed at least 3 or 4 times or until the water runs clear to remove the saponin.

Quinoa is very nutritious! It contains more high-quality protein than other grains and cereals. The quality of this protein compares very closely to that of dried skimmed milk. Quinoa is high in iron, magnesium, phosphorus, potassium and zinc. It is also a source of thiamin, riboflavin, niacin, calcium and dietary fiber. Quinoa is available in several forms:

Quinoa Seed

• Can be used in salads (see recipe below), casseroles, desserts, as well as a thickener for soups, chili and stews
• Cooks very quickly (10-15 minutes)

Quinoa Flakes

• Great as a hot breakfast cereal. Add cinnamon, chopped nuts and dried fruits.

Quinoa Flour

• Can be used in baked products (e.g., breads, cakes and cookies) and pancakes.
• Strong flavor so best combined with other GF flours.

Quinoa Pasta

• Quinoa is combined with corn or rice and is available in a variety of shapes.
• Cooks in 5-9 minutes.

Quinoa Salad Recipe

Celiac.com Sponsor (A12):
Recipe courtesy of: Northern Quinoa Corporation.

The delicate flavor of quinoa is similar to couscous. Quinoa can be used as a pasta substitute in cold pasta salads.

Lemon Garlic Dressing:

• 4 garlic cloves, minced
• 1⁄4 cup red wine vinegar
• 1⁄4 cup canola oil
• 1⁄4 cup water
• 1 lemon, juiced
• Salt and pepper to taste

Salad:

• 4 cups NorQuin quinoa, cooked and chilled
• 1 cup grated carrots
• 1⁄2 cup sliced green onions
• 1⁄2 cup chopped celery
• 1⁄4 cup sunflower seeds
• 1⁄4 cup slivered almonds
• 3 Tbsp. sesame seeds
• 1⁄2 cup sliced mushrooms

Combine dressing ingredients and let stand for at least 10 minutes. Prepare salad ingredients and combine. Toss salad with dressing. Can be served immediately or chilled for several hours.