What is Quinoa (keen wah)?:
Quinoa (KEEN wah) is the tiny seed of the "chenopodium quinoa," a plant related to spinach, chard and beets. It is native to South America and was a very important food source the the ancient Inca civilization.
Today quinoa is grown in Canada and in the U.S. as well as in South America. It's a popular alternative gluten-free "grain" because of its nutritional qualities.
Quinoa is an Excellent Source of "Complete Protein":
Quinoa Contains Healthy Fats:
Mineral Content of Quinoa:
Quinoa is Lower in Carbs than Most GF Grains:
Source: USDA Agriculture Research SErvice Nutrient Data Laboratory
Oxalates in Quinoa:
Saponins in Quinoa:
How is Quinoa Sold?:
Some stores sell whole quinoa seeds in bulk bins. It's best not to purchase any gluten-free grains from bulk bins because of risk of cross-contamination with gluten- containing grains.
Cooking with Quinoa:
- Cook 1/2 cup whole, rinsed quinoa in 1 cup of water for about 15 minuts for a creamy, nutty-tasting high protein breakfast cereal.
- Quinoa flakes can be used as a fast-cooking cereal and can be added to pancake and waffle recipes.
- Substitute whole cooked quinoa for rice in rice pilaf recipes and for bulgur in tabouleh recipes.
- Add quinoa flour to gluten-free flour mixes to improve the protein, mineral and fiber content.
- Quinoa reduces the volume of yeast breads and is best used in small amounts in leavened bread recipes but works well in GF recipes for cookies, muffins, pancakes and pizza dough.
Gluten-Free Recipes with Quinoa:
- Homemade Gluten-Free Flour Mix
- Vegetarian Greek Quinoa Salad
- Low Fat Quinoa Pilaf
- Quinoa, Tuna and Chickpea Salad
- Collection of Quinoa Recipes from the Quinoa Corporation
Pseudocereals and Less Common Cereals - Grain Properties and Utilization Potential, Peter Belton, John Taylor, Springer, Berlin, 2002, pp. 93-118
World's Healthiest Foods
The Quinoa Corporation