Quinoa: Nutritionally Charged

Quinoa: Nutritionally charged

Although no single food can supply all of life's
essential
nutrients, quinoa comes close. One of the more
popular "supergrains," it is extraordinarily rich in
nutrients,
containing up to 50% more protein than most other
grains.

One of the best sources of vegetable protein in the
vegetable
kingdom, quinoa has a subtle, smoky flavor.

It is a vegetarian source of calcium (26 mg per 1 cup
serving), iron
(4 mg per serving), and the B vitamins. Quinoa also
contains high
levels of lysine,
an amino acid the body needs to make protein.

Nutritionally, quinoa might be considered a
supergrain--although it
is not really a grain, but the seed of a leafy plant
that's
distantly related to spinach.

Quinoa has excellent reserves of protein, and unlike
other grains,
is not missing the amino acid *lysine*, so the protein
is more
"complete"
(a trait it shares with other "non-true" grains such
as buckwheat
and amaranth).

The World Health Organization has rated the 'quality'
of protein in
quinoa equivalent to that in milk.

Quinoa offers more iron than other grains and contains
high levels
of potassium and riboflavin, as well as other B
vitamins: B6,
niacin, and thiamin.

It is also a good source of magnesium, zinc, copper,
and manganese,
and
has some folate (folic acid).

An ancient grainlike product that has recently been
"rediscovered"
in this country, quinoa has a light, delicate taste,
and can be
substituted for almost any other grain.

Quinoa cooks quickly to a light, fluffy texture. As it
cooks, the
external germ, which forms a band around each grain,
spirals out,
forming a tiny crescent-shaped "tail," similar to a
bean sprout.
Although the grain itself is soft and creamy, the tail
is crunchy,
providing a unique texture to complement quinoa's
delicate flavor.

Availability
Since this grain is still a relatively new one, at
least to the
American market, you're most likely to find it in
health-food and
specialty stores. Large supermarkets often stock
quinoa, too.
Shopping -Quinoa is more expensive than most grains.
However, during
cooking, it increases about three to four times in
volume, so you
get reasonable value for your money.
Storage -Store quinoa like other grains, in a tightly
closed
container in a cool, dry place.

Preparation -Quinoa should be rinsed thoroughly before
cooking to
remove any powdery residue. Place the grain in a fine
strainer and
hold it under cold running water until the water runs
clear; drain
well.

*Toast* the grain in a dry skillet for five minutes
before cooking
to give it a delicious 'roasted' flavor.

To cook, use two parts liquid to one part quinoa.
Combine the liquid
and toasted quinoa in a medium saucepan, bring to a
boil,

reduce to a *simmer*,

cover, and cook until the grains are translucent and
the germ has
spiraled out from each grain, about 15 minutes.

To make a quinoa pilaf, begin by sauteing chopped
onion and garlic
in a little Extra Virgin olive oil.

Add toasted quinoa and liquid (two parts water to one
part quinoa)
and simmer as described above.

After the pilaf is cooked, you can stir in other
ingredients such as
toasted nuts, dried fruit, shredded greens or fresh
herbs, or
organic cheese.

Quinoa pilaf
A quick, delicious side dish. Rinse 3/4 cup quinoa. In
large
saucepan, saute 3 sliced scallions and 3 minced garlic
cloves in 2
tsp. oil over medium heat until tender.
Add quinoa and cook 3 minutes.
Stir in 2 1/2 cups boiling water, 1 tsp. salt, and 1/4
tsp. pepper.

*Reduce* to simmer, cover, and cook 20 to 25 minutes,
or until
tender.

Stir in 1/3 cup dried cherries and 1/4 cup chopped
pecans. Serves 4.
[Per serving: 250 calories, 7 g protein, 36 g
carbohydrate, 9 g fat]
A tiny spiral
During cooking, a fine, white spiral appears around
the grain.
Expect to see it, and enjoy.