Quinoa -- A Healthy Whole Grain

Quinoa pronounced (keen-wa) is an ancient grain but it's also a very popular grain right now.  Quinoa is a small whole grain similar to couscous and rice but it is packed with protein and fiber to keep you feeling full and satisfied.  Quinoa has a nutty flavor and can be cooked in many different ways! Try including quinoa to make half your grains whole grain!

How to prepare quinoa:
  1. Rinse -- quinoa contains a bitter coat that needs to be washed off before eating.  Most of the time when you buy quinoa it is already cleaned but it is a good idea to do a quick rinsing before you cook it.
  2. Boil -- follow the package directions and boil quinoa with water in a medium pot.
  3. Simmer -- once the quinoa is brought to a boil, cover the pot and reduce heat to low.  Allow the quinoa to simmer on low for 15-20 minutes.
  4. Fluff -- give the quinoa a good fluff with a fork before serving.  This will improve the taste and consistency!
Ways to eat quinoa:

Quinoa has a nutty flavor that will go well with many different ingredients.  Here are some favorite ways to eat quinoa:
  1. As a warm breakfast cereal topped with honey, cinnamon, and blueberries.
  2. In a salad with chickpeas, cucumbers, onions, tomatoes, and vinaigrette
  3. In a burrito with black beans, avocado, and tomatoes.
  4. As a side dish with chicken, turkey, lean meat or fish.

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© Eat Smart, Be Fit Maryland!Maira Gall