Why You Should be Eating Quinoa

Quinoa (KEEN-wah) is not a grain, but a grass crop, with leaves similar to that of spinach. The leaves are edible, but the seeds are what I'm talking about. It's been introduced on many talk shows including Dr. Oz and Dr. Phil, as a healthy substitute for things in our normal diet such as rice, pasta or oatmeal. This made me wonder what was so great about it, so I decided to research its nutritional value as well as easy-to-make recipes.

First, you might be wondering, what it tastes like. There are two types in the United States that are common: traditional white and Inca red. The traditional white quinoa has a lighter, nutty flavor and looks a lot like rice when cooked, but it's a bit crunchier. Red quinoa is crunchier than the traditional stuff and has a slightly more bitter taste. Buy pre-washed quinoa or soak it for a few hours before eating since the natural saponin can make it have a very bitter flavor.

Second, what does it cost? Well, apparently prices have gone up since it's been getting increasingly popular. Occasionally, you can find deals on it at Whole Foods or similar stores, but typically it's about $4 per 16 ounce box.

Third, what's all the craze about? Quinoa is such a great source of nutrition due to many things, one of them being that it contains all nine essential amino acids. Essential amino acids are not made naturally by the body so we have to get them from our food. They are responsible for getting the nutrients to our muscle tissue, organs and cells for repair from exercise, surgery, infection, free radicals, etc. A deficiency can mean more viruses, infections, muscle wasting, chronic disease, depression and fatigue. In about 3.5 ounces, it has about 14 grams of protein.

In addition to the loads of protein in quinoa, it also contains healthy doses of B vitamins, five grams of fiber and unsaturated, heart-healthy fat. Quinoa is gluten and wheat-free, and it also serves as a great source of iron for vegetarians.

Now, how do you make it? There are several different ways to serve quinoa. Overall, quinoa is a versatile food that can be made in to anything from a sweet breakfast dish to a savory side dish in substitution of rice or potatoes. See links below for spectacular recipes featuring quinoa for breakfast, dinner and dessert. If you want to keep it simple, make quinoa the same way you prepare rice. It's about two cups of water per one cup of quinoa. Boil for 15 minutes and that's it! Eat them in salads, too!