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?

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.

Here are seven health benefits of quinoa:

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 ContainersSealed containers of plastic or glass are best for storing quinoa.

Storage LocationsThe best location for storing quinoa is in a cool, dark, dry cabinet.

Shelf LifeQuinoa 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 ConsiderationsQuinoa 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 quinoa1 1/2 cups cold waterOptional: 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 servings186 calories5 g. protein31 g. carbohydrates5 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.

•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

Noteworthy tips and ingredients:

Red Quinoa and Avocado Salad

4 servings263 calories7 g. protein37 g. carbohydrates12 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.

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!

Noteworthy tips and ingredients:

Southwest Quinoa Vegetable Casserole

4 servings191 calories9.6 g. protein36 g. carbohydrates3 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).

•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

Noteworthy tips and ingredients:

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/