Quinoa's popularity has sky-rocketed these past few years. The United Nations even declared 2013 the International Year of Quinoa, and if you haven’t caught on to this miraculous superfood, the time is now!

For readers unfamiliar with the “supergrain” (which, consequently, is actually a seed), quinoa is pronounced keen-wah.  Native to the Andes mountains along the western coast of South America, quinoa has sustained the Incas since as early as 3,000 B.C.. It was considered sacred and was used ceremonially and to nourish armies. During the Spanish conquest, the Incas were actually prohibited from growing quinoa and were instead forced to grow wheat.

Variations

Did you know that quinoa comes in different colors? You may have seen “rainbow quinoa” on shelves, which is a blend of red, black, and white or “ivory” quinoa. In fact, there are over 120 species of quinoa, each varying slightly in color. There are even pink, orange, and purple shades of quinoa! However, the U.S. market only provides the three more standard varieties (red, black, and white).  The difference in flavor is subtle; however, red has a nuttier, more distinct flavor than its white counterpart.

Quinoa is treated like many grains. It cooks like rice or can be ground into flour for various recipes. It goes well in salads, too, adding a nutritional kick, or as its own quinoa salad (akin to pasta salad). It is also being used as an alternative to oatmeal, served as a hot breakfast cereal. It has a rice-like texture and makes a good alternative to rice in many dishes, especially with beans! It can also be cooked in broth. It is also a great choice for those who are gluten-free. You should be able to find quinoa pasta at your local health food store, which is a much healthier (and tastier) alternative to standard semolina pasta. There is also quinoa flour (which quinoa pasta is made out of).

How to Choose and Store

Most often quinoa is found in prepackaged containers or in bulk bins. Either way, always make sure that the quinoa is dry and that the product has an adequate turnover rate for maximum freshness.

The best way to store quinoa is in an airtight container in the fridge. If stored correctly, quinoa can stay fresh for up to 6 months.

Nutrition

Quinoa is a nutritional powerhouse. It forms a complete protein, meaning that it contains all nine essential amino acids. This is of particular importance because it is one of the few non-animal foods that supply this, so it is a great choice for vegetarians and vegans. It also has an abundance of the amino acid lysine which is essential for tissue growth and repair.

Quinoa is an excellent source of dietary iron and phosphorus. Both are integral to energy production (ATP production). Phosphorus is also a key component of healthy bone density. It is also an excellent source of dietary fiber which helps to manage cholesterol levels, specifically LDL or bad cholesterol levels.

Energetics

Quinoa is warm in temperature and has a sweet and sour flavor. In general, quinoa helps to strengthen the whole body via nourishing Kidney Yang (the warming and energizing function of the body) and supporting Pericardium functions. The Pericardium's main function is to protect the Heart and help it communicate with the rest of the body. Therefore, it can help with insomnia, heart palpitations, anxiety, fatigue, and poor concentration.

Crispy Quinoa Bites

Ingredients

• 1/2 cup uncooked quinoa

• 1/2 cup uncooked black rice

• 2 large eggs

• 1 cup sweet onions, finely chopped

• 1 cup shredded mozzarella cheese (dairy-free, if preferred)

• 3 garlic cloves, minced

• 1/2 cup fresh basil, finely chopped

• 1/3 cup grape tomatoes, diced

• 1 tsp. chili powder

• 1/2 tsp. sea salt

• 1/2 tsp. freshly ground pepper

• 2 chives, finely chopped, for garnish

• 2 cups of homemade tomato sauce, for dipping

Preparation

1. Cook quinoa and rice according to package directions. Prepare muffin pan with nonstick baking spray.

2. Preheat oven to 350 degrees F.

3. In a large bowl, combine cooked quinoa and rice with remaining ingredients, except chives and pasta sauce; mix well to combine.

4. Transfer quinoa and rice mixture to prepared muffin pan. Using a tablespoon, fill each muffin cup to the top, then using a spatula, press down on the mixture to create a flat surface.

5. Bake for 20 minutes or until golden brown. Remove from oven; set aside to cool for 15 minutes. Using a teaspoon, gently remove rice and quinoa snacks from the muffin cups.

6. Transfer to a serving platter; serve with a sprinkle of fresh chives and a side of tomato sauce for dipping.

Sources

Mateljan, George. The World’s Healthiest Foods: Essential Guide for the Healthiest Way of Eating. George Mateljan Foundation: Seattle, 2007. Print.

Pitchford, Paul. Healing with Whole Foods: Oriental Traditions and Modern Nutrition. North Atlantic Books: Berkeley, 1993. Print.

http://thehealthyapple.com/2012/05/21/crispy-quinoa-bites/