Photo courtesy of Michelle Loy. Copyright 2010. All rights reserved.
I fell in love with quinoa (pronounced keen-wah) while I was in undergrad and had to make a quinoa pilaf for a food prep class. It looked like birdseed, so I didn't know what to expect. However, I was pleasantly surprised by its slightly crunchy texture and hearty, nutty flavor. This pseudocereal seed prevails as a powerhouse plant-based source of protein because it contains a healthful balance of all essential amino acids and is well-digested by the body. Its protein profile makes it the perfect component in the vegetarian diet. Quinoa is also an excellent plant source of iron, magnesium, folate, and managanese and a good source of fiber and copper. Newer data also indicate that quinoa harbors a host of phytochemicals, including polyphenols, flavonoids, and phytosterols. Because it's gluten-free, it also works well for those with celiac disease.
Quinoa's versatility has won me over. It provides the perfect alternative for those who are a little bored with the brown rice or whole wheat couscous routine. It works well in soups, salads, and for breakfast. I also love the fact that you can actually cook it in a rice cooker. And like rice, it also freezes well, so you can cook ahead and store for future recipes. So simple! You can also find gluten-free noodles and other products made from quinoa that can sub for other gluten-containing foods.
If you're not sold on it yet because a dietitian's doing the sales pitch here, then trust my husband. I introduced him to this a few years ago, and he finds it quite tasty!
Here's a delicious, warm, wholesome breakfast quinoa. Try it, and let me know what you think.
Hearty Berry and Cinnamon Quinoa with Toasted Walnuts
{Print this recipe}
Ingredients:
1 cup quinoa, rinsed (I used red quinoa in the photo above.)
2 cups water
1/2 cup 1% milk (You could use soy or almond milk, too.)
2 cups fresh blackberries, rinsed (You could also use other berries, such as blueberries.)
1/2 teaspoon ground cinnamon
1/2 c chopped walnuts (You could also use other nuts, such as pecans.)
4 teaspoons brown sugar or to taste (You could also use honey, agave, or maple syrup.)
Directions:
1. Rinse and drain quinoa through a fine mesh strainer thoroughly before cooking. (This removes any remaining bitter-flavored saponins.) Combine the water and quinoa in a medium saucepan and bring to a boil. Reduce heat to medium-low, cover, and simmer until all the water is absorbed, about 10-15 minutes. (If you have a rice cooker, that will work perfectly, too!)
2. While the quinoa is simmering, toast the walnuts in a dry skillet over medium-high heat stirring frequently for about 2 minutes.
3. After the quinoa is cooked, stir in the milk, blackberries, cinnamon, walnuts, and brown sugar.
4. Enjoy!
Serves: 4
Nutritional Info:
Calories: 345 Carbohydate: 44 g Fat: 14.5 g Saturated fat: 1 g Monounsaturated fat: 1.4 g Protein: 11 g Cholesterol: 1.5 mg Fiber: 15 g Sugar: 10 g Sodium: 30 mg
High in: omega-3 (linolenic) fatty acid, riboflavin, vitamin B12, magnesium, and zinc
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