food
QUINOA CRAZE
THIS ANCIENT GRAIN IS EXPERIENCING A GLOBAL SURGE IN POPULARITY. BY JACQUELINE FRATINI bitter taste. To cook quinoa, use two cups of water for every one cup of rinsed seeds and boil, stirring occasionally, until the quinoa absorbs the water and becomes soft.
QUINOA POWER SALAD 1½ cups quinoa, rinsed 2 avocados 1 pint cherry tomatoes 8 oz. baby spinach ½ red onion 1 or 2 lemons 1 can of corn 1 can of black beans Salt and pepper to taste Cook quinoa in 3 cups of water. Once boiling, reduce to a simmer and stir continuously. Cube both avocados and halve cherry tomatoes, then add to a large bowl. Mix in baby spinach; add more if desired. Finely chop red onion and add to bowl. Drain and rinse beans and corn; add to bowl. Cut lemon in half; squeeze juice over the mixture and stir. Add cooked and cooled quinoa. Season with salt and pepper, and mix all ingredients together. Add more lemon to taste. Serve immediately. Makes 3 to 4 servings.
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ABOVE IMAGE I-STOCK; INSET IMAGE SHUTTERSTOCK
For those who want a nutritious yet filling food to kickstart a healthy diet before swimsuit season heats up: look no further. Although quinoa (pronounced keen-wah) dates back over 3,000 years, 2013 was named “The International Year of Quinoa” by The Food and Agricultural Organization of the United Nations. And it’s only gotten bigger since. This super food, referred to as the “mother of grains,” is an organic, gluten- and GMO-free seed packed full of nutrients. Not only does it contain numerous antioxidants and all nine amino acids (making it a complete protein), it’s also high in fiber and has a low glycemic index, all good qualities for weight loss and improved health. This versatile grain works in both sweet and savory dishes and comes in different varieties, white being the most common. Red quinoa tends to hold its shape better when cooked, which is beneficial for making certain dishes like cold salads. Black quinoa is sweeter than any other type of the seed. Nutritional value varies slightly by type, but one recommended serving size of cooked quinoa (about ¼ cup) has an average of 170 calories with high amounts of protein and potassium. Quinoa is a perfect option to replace starches with less nutritional value like rice, pasta and oatmeal. Pre-seasoned quinoa is available at most health food stores, as is puffed quinoa, which is great for making healthy snacks like quinoa crispy treats (rather than rice crispy treats). Plain quinoa has little flavor, so it can be added to almost any dish to increase nutritional value without affecting the taste. Be sure to check whether your quinoa comes pre-rinsed. If not, rinse before using to discard the natural coating quinoa carries, called saponin, which may cause a
