A Keen Night
with Quinoa
Welcome!
Quinoa (keen – wah)
Why Quinoa?
Quinoa dates back three to four thousand years ago
when the Incas first realized that the quinoa “seed” was
fit for human consumption. According to WHFoods
quinoa “was the gold of the Incas” because the Incas
believed it increased the stamina of their warriors.
The Quinoa Corporation calls quinoa the
“Supergrain of the Future. ”
Who would not want to reap
the benefits of this
amazing superfood?
Here are seven health benefits of quinoa:
1. Quinoa is one of the most protein-rich foods we can eat.
2. Quinoa contains almost twice as much fiber as most other grains.
3. Quinoa contains Iron.
4. Quinoa contains lysine.
5. Quinoa is rich in magnesium.
6. Quinoa is high in Riboflavin (B2).
7. Quinoa has a high content of manganese.
Eat one cup of quinoa (a single serving size), and you’ll consume:
220 calories (70 percent carbs, 15 percent fat, 15 percent protein)
40 grams of carbohydrates (13 percent daily value)
8 grams of protein (16 percent of daily value)
3.5 grams of fat (5 percent daily value with no saturated fat)
Those with gluten sensitivities or wheat allergies can enjoy
eating quinoa as it contains no gluten or wheat.
Quinoa Storage Guide
Storage Containers
Sealed containers of plastic or glass are best
for storing quinoa.
Storage Locations
The best location for storing quinoa is in a cool, dark, dry cabinet.
Shelf Life
Quinoa will stay fresh for one year or longer if properly stored.
- pantry 2-3 years past printed date on package
- cooked- 6 to 7 days in refrigerator
- cooked in freezer: 8-12 mos.
Other Considerations
Quinoa will keep for longer periods if it is stored away from sunlight and heat.
How to Cook Quinoa
Prep & Cook Time: 5 minutes prep, 12 minutes cook time
Yield: 4 servings
Basic Quinoa Ingredients:
1 cup quinoa
1 1/2 cups cold water
Optional: 1/4 tsp salt
Quinoa Cooking Directions:
You'll need a 2 quart pot with a tight fitting lid, and a fine mesh strainer
Double the recipe if you want to have leftover quinoa for another meal or
two - you'll need a 4 quart pot to make double the amount of quinoa.
How to Cook Quinoa
1. Soak the quinoa for 5 min in the cooking pot. Soaking helps quinoa to
cook evenly, and loosens up any dust or chaff, or saponin (usually
removed in processing), which can give a bitter taste.
How to Cook Quinoa
2. Rinse: Stir the quinoa with your hand, and pour off the rinsing water
through a fine mesh strainer.
How to Cook Quinoa
3. Transfer drained quinoa to the cooking pot, add 1 1/2 cups water &
1/4 tsp salt if desired. No salt will make quinoa softer and fluffier, a
little salt will make it firmer and it may take 1 or 2 extra minutes to
cook.
How to Cook Quinoa
4. Bring to a boil, cover with a tight fitting lid, and turn the heat down to
simmer. Cook quinoa for 12 minutes.
5. Remove quinoa from heat and allow to sit five minutes with the lid on.
6. Fluff quinoa gently with a fork and serve.
Quinoa is delicious by itself or with any of the recipes that follow.
Apple Almond Quinoa Salad
6 servings
186 calories
5 g. protein
31 g. carbohydrates
5 g. fat
Ingredients
1 1/2 cups dry quinoa,
rinsed in a fine-mesh strainer
(makes approximately 6 cups when cooked)
6 green onions, diced
1/3 cup sliced almonds
1 large apple, diced
1/3 cup currants
1. Cook quinoa according to package directions.
(1 1/2 cups of quinoa to 3 cups of water, bring to a boil, reduce heat
and simmer covered for approximately 15 minutes or until water is
absorbed.)
2. Cool quinoa in the fridge or freezer.
3. Mix dressing ingredients together in a small bowl.
Dressing: 2 tablespoons olive oil, ¼ cup white wine vinegar,
2 teaspoons lemon juice, 2 teaspoons honey,
1/2 teaspoon curry, 1/2 teaspoon cinnamon,
1/4 teaspoon sea salt, 3 dashes of pepper
4. Stir ingredients and dressing together in a large bowl once quinoa is
cooled.
Can make and freeze quinoa…salad can be made 3-4 days in advance.
Noteworthy tips and ingredients:
•
Curry helps with cognition.
•
Cinnamon - 1 tsp of cinnamon /day can lower your LDL
and blood sugar
•
Mix dressing with salad and allow flavors to soak in.
•
Swap outs/additions: dried fruits like apricots or raisins,
slivered or sliced almonds, red onion/no onion,
flavored vinegars;
•
Leave onion out and have it for breakfast the next day
Red Quinoa and Avocado Salad
4 servings
263 calories
7 g. protein
37 g. carbohydrates
12 g. fat
Ingredients
•3/4 cup dry red quinoa, rinsed in a fine-mesh strainer (makes approximately 3
cups when cooked)
•1 cup frozen corn, thawed
•1 avocado, diced
•3/4 cup grape tomatoes, halved
•3-4 green onions, sliced
•lemon vinaigrette dressing: 3 tablespoons lemon juice, 2 teaspoons olive oil,
salt and pepper to taste
•1/2 cup finely chopped cilantro (optional)
1. Cook quinoa according to package directions.
( 3/4 cup quinoa to 1 1/2 cups water, bring to a boil reduce heat and
simmer covered for approximately 15 minutes or until water is absorbed)
2. Cool quinoa in the fridge or freezer.
3. Mix dressing ingredients together in a small bowl.
4. Stir ingredients and dressing together in a medium bowl.
Noteworthy tips and ingredients:
Avocados
•have “good fat”
•can benefit your healthy cholesterol HDL
•super food for flat belly
•rich in folate
•vitamin E powerhouse
Tips for picking the perfect avocado and cutting it:
• will oxidize like an apple, acid like lemon/lime juice helps- the
acid in the dressing keeps the avocado green so you can make
it ahead (keep covered);
•can ripen on counter;
•put in refrigerator when ripe to stop process
Noteworthy tips and ingredients:
• Tomatoes have lycopene
Swap outs/additions:
•red bell pepper, black beans, chicken, cilantro, carrots, jalepenos,
cucumber, put in a lettuce wrap or whole wheat tortilla, can be a side
salad, sandwich, or a complete meal in itself!
Southwest Quinoa Vegetable Casserole
4 servings
191 calories
9.6 g. protein
36 g. carbohydrates
3 g. fat
Ingredients
•1 14-ounce can Ro-tel tomatoes
•1 15-ounce can black beans, drained
•1/4 cup sliced jalapeño
•1 cup frozen corn
•1/2 cup vegetable broth
•3/4 cup dried quinoa, rinsed in a fine-mesh strainer (approximately 3 cups cooked)
•1/2 teaspoon garlic powder
•1/2 teaspoon ground cumin
•1/2 teaspoon ground coriander
•1/4 teaspoon salt
•1/4 cup grated cheddar cheese
1. Preheat oven to 400 degrees.
2. Combine all ingredients except cheese in a
2 quart casserole dish.
3. Cover with foil and bake for 30 minutes.
4. Remove from oven and stir.
5. Bake for another 20 minutes or until all liquid has been
absorbed and quinoa is tender.
6. Cover with cheese and broil until cheese is melted
(approximately 1-2 minutes).
Noteworthy tips and ingredients:
•Many of the ingredients are canned/good “clean out the pantry” meal
•Tips: Ro-tel comes in different levels of spiciness
•Swap-outs/additions: diced sweet potatoes, chicken, bell peppers,
carrots, spinach, different kinds of cheeses
http://www.mindbodygreen.com/0-4994/
7-Benefits-of-Quinoa-The-Supergrain-of-the-Future.html
http://international.stockfood.com/results.asp?txtkeys=Quinoa
http://www.recipetips.com/kitchen-tips/t--1009/grain-storage-guide.asp
http://www.savvyvegetarian.com/vegetarian-recipes/basic-quinoa.php
http://lowfatveganchef.com/how-to-cook-quinoa-perfectly-every-time/