Five Reasons to EAT QUINOA

Quinoa are seeds although people think of them as grain. Therefore, quinoa is being compared to different types of grains and used as grains. The most common quinoa colors found in the U.S. grocery stores are white, red, and black.  Even though they have different colors, their nutritional values are comparable. However, white quinoa has a fluffier texture with a milder taste than the red and black quinoas. Red and black quinoas retain their shapes better and taste nuttier than the white quinoa. It is important to wash quinoa to get rid of saponins, natural compounds on the outer layer of quinoa seeds. They are the reason why quinoas will taste bitter if not washed before cooking. No need to wash the quinoas if you buy a pre-washed quinoa product, and the companies will indicate that on their packages if the quinoas are pre-washed.

Quinoa is often being compared to rice and couscous. So, what are the differences among quinoa, rice and couscous? Quinoa and rice are gluten free. So, they are the choices for people with celiac disease or with gluten intolerance. Quinoa is considered whole grain and contains more fiber, protein, vitamins such as folate and vitamin B6 and minerals such as iron, copper and magnesium than the white rice. Although people think of couscous as grain, it is actually pasta. Like quinoa, couscous contains higher fiber, protein, vitamins and minerals than the white rice. However, couscous is not gluten free; therefore, it is not suitable for people with celiac disease or intolerance to gluten.

To summarize, quinoa is whole grain, high in fiber and protein and full of nutrients. Here are my top five reasons to give quinoa a try:

1. Adds variety to our eating. Always more fun when we have more options.

2. More nutritious than the rice - Get more nutrients for your buck.

3. Safe for people with celiac disease and gluten intolerance

4. Good protein source for vegans and plant-based eaters

5. It is versatile - You can use it in savory and sweet recipes

I am creating more recipes with white quinoa these days because of the reasons I mentioned above. I experimented cooking quinoa in various ways and am excited to share these recipes with you!

If you are looking for ideas to replace rice with quinoa, you will need to try my Mexican quinoa with chicken and quinoa mushroom pilaf recipes. The Mexican quinoa with chicken is a simple one-pot meal, and it is great for a busy weeknight dinner. Sautee some chicken meat with frozen roasted corn (or any frozen vegetables that you like) then add the salsa and chicken broth with uncooked quinoa. Simmer for 15-20 minutes then you will have a one pot meal ready in 30 minutes. You can make this recipe a plant-based style by using the vegetable broth instead of chicken broth and use black beans for additional protein instead of chicken.

The quinoa mushroom pilaf is a quick delicious nutritious, side dish. Instead of water to make the quinoa, I used chicken broth to give the plain quinoa more flavor. I also added mixed seasoning and dried thyme in the chicken broth before cooking the quinoa. Using this cooking method, the quinoa itself is full of flavor on its own. To be time efficient, while the quinoa is simmering, prepare and cook the mushrooms and onions. The dried thyme gives this dish a fall aroma in kitchen. This side dish is not only good as part of an everyday meal, it is also good for any celebration and holiday occasions. Since quinoa is a great plant-based protein source, use vegetable broth instead of chicken broth to make this a plant-based dish.

Want a recipe that is versatile in both sweet and savory dishes? My crispy quinoa is just that! First cook the quinoa on a stove. Mix a little oil with the cooked quinoas after they are cooked and let them sit without a lid for 5 minutes before toasting them. Toast the cooked quinoa in a non-stick frying pan on medium to avoid burning them. Place them in a single flat layer and separate them into individual pieces as much as possible throughout the toasting process. The oil that is mixed with the cooked quinoas will give the toasted quinoa a golden-brown color and a crispy and crunchy texture. They can be refrigerated in an air-tight container for up to 5 days. You can re-toast them on the stove for a minute if they are refrigerated. This will bring back their crispy texture. With their crispy texture, use them as croutons on salads, breadcrumb to make popcorn shrimps or a sweet peanut butter crispy bite treat. By the way, if you are a vegetarian or plant-based eater, using quinoa in these ways will also help to add protein intake to your diet, how awesome is that?!

 Please let me know how you like these recipes, and share your favorite quinoa creations and recipes too.

Happy eating!