Have You Met Quinoa?

Do you know about quinoa?? If not, let me introduce you. Gluten-intolerant reader, meet quinoa (pronounced "keen-wa"). Quinoa, meet the gluten-intolerant readers. I'm sure you two will get along just fine.

Do you miss couscous or bulgar-wheat tabbouleh? Do you have to steer clear of corn or oats? Quinoa is a great substitution for recipes that call for many of these ingredients. It's also a very healthy alternative to rice and is packed with protein. It's an ancient grain from the mountains of South America. It has more protein than any other grain and it's a complete protein with an essential balance of amino acids. Quinoa also provides starch, sugars, oil (high in essential linoleic acid), fiber, minerals and vitamins. It's also easy to digest, which is important to many of us with sensitive tummies. It's good stuff.

Here are two recipes I've created, a breakfast quinoa loaded with protein for a tasty start to your day and a red quinoa salad that tastes light and fresh but will indeed fill you up!

Breakfast Quinoa

1 cup quinoa

2 cups of water or milk of choice (I use almond milk.)

1/4 teaspoon of cinnamon

Any additions you'd like such as nuts, fresh or dried fruit, butter, cane sugar, brown sugar, honey, maple syrup...

Rinse the quinoa in a fine mesh strainer and combine with the liquid in a small sauce pan. Bring to a boil and reduce heat to low. Cover and simmer for 10-15 minutes until all the liquid is absorbed. Once the quinoa is fully cooked, transfer to a bowl and stir in the cinnamon and your desired mix-ins. My favorite is a pat of butter, a little brown sugar or cane sugar, pecans and fresh blueberries. That's a good start to any day.

Red Quinoa Salad

1 cups red quinoa
2 cups of water (For other quinoa recipes, I sometimes use chicken or veggie broth for more flavorful, but I like water best for this light salad.)

3 roma tomatoes, chopped

1 large cucumber, peeled, seeded and chopped

The juice of one large lime or lemon or combination of both

1/2 tablespoon oil of your choice (I use grapeseed oil.)

4 green onions, whites and greens finely chopped

1/4 cup fresh mint, chopped

1/3 cup cilantro, chopped

Sea salt and pepper to taste

Rinse the quinoa in a fine mesh strainer and combine with the water in a small sauce pan. Bring to a boil and reduce heat to low. Cover and simmer for 10-15 minutes until all the liquid is absorbed. Once the quinoa is fully cooked, allow it to cool, transfer to a large bowl and mix in the remaining ingredients. Chill well before serving.

Afterthoughts: Bulk quinoa is usually the most economical option. Just remember the one part quinoa to two parts liquid ration for cooking. Costco sells a four pound bag of organic quinoa for about $8 or $10 dollars. Trader Joe's has a small, organic box for $4, which is a good start if you're new to this ingredient. Finally, red quinoa can be trickier to find but most health food stores carry it in the rice isle if they don't carry it bulk.

This salad reminds me of a Greek salad I used to make with bulgar-wheat tabbouleh. To give this more of a Greek influence, add some feta cheese and toasted pinenuts.