The other day I was watching a cooking show on television and they were using an ingredient called quinoa.  They kept saying it was a “supergrain.”  I’ve never heard of it before and not even sure where you can buy it.  Can you please tell me a little more about it.  SM

Dear SM,

Quinoa (pronounced keen-wah) was introduced in this country several decades ago but never seemed to gain the recognition it deserved.  Quinoua has recently been rediscovered and this popular “grain” has some people wondering what all the hype is about.  

Over 5,000 years ago, high in the Andes mountains, the Incas began to cultivate quinoa  as one of their staple crops, believing that it gave power and stamina to their warriors.  In the 1980s, two North Americans stumbled upon this ancient, super-nutritious food and began cultivating it near Boulder, Colorado. Since then, quinoa’s popularity has exploded worldwide

Although it is cooked and eaten like a grain, quinoa is technically a seed and is a relative of leafy green vegetables like spinach and Swiss chard.  When cooked, quinoa is light, fluffy, slightly crunchy and subtly flavored. Quinoa is easy to digest and is naturally gluten-free, making it an excellent food for celiac patients.

 The reason Quinoa is called a “supergrain” is because compared to other grains, quinoa is higher in calcium, phosphorus, magnesium, potassium, iron, copper, manganese, and zinc than wheat, barley, or corn. Quinoa is also a complete protein, which means that it contains all the amino acids necessary to meet our nutritional needs. Complete proteins are rare in the plant world, making quinoa an excellent food for vegetarians and vegans, or for anyone looking for healthy protein source.  It is also a great source of antioxidants and phytonutrients.

Most commercially available quinoa has already been cleaned, but you should still give it a thorough rinsing before cooking to be sure to remove any remaining saponins, a soapy resin that protects the seeds while they are growing, but can impart a bitter taste if not removed.  The seeds are round, about the same size of millet or sesame seeds, and come in a rainbow of colors, including  red, purple, green and  yellow, but the quinoa  most commonly found in stores is off-white color. I have found quinoa in several different locations in the grocery store.  It can be located with the other grains, in the rice isle, by the couscous, or in the organic section. You can also buy it in bulk at your local whole foods store.

Quinoa Pilaf with Pine Nuts

Recipe by: Ellie Krieger

Serves: 6 servings, serving size 3/4 cup

2 cups low-sodium chicken broth

Ingredients

1 cup quinoa, rinsed

1/4 cup pine nuts

1 tablespoon olive oil

1/2 large onion, chopped

1/3 cup chopped fresh parsley leaves

Salt and pepper

Put the broth and quinoa in a medium sized saucepan and bring to a boil. Reduce heat to a simmer, cover and cook for 15 to 20 minutes, until liquid is absorbed and grain is tender.

Meanwhile, toast the nuts in a large dry skillet over medium-high heat until golden brown and fragrant, about 2 minutes, stirring frequently. Remove nuts from pan and set aside. Heat the oil in the same skillet over a medium-high heat. Add the onions and cook stirring occasionally, until the onions soften and begin to brown, about 6 minutes.

When the quinoa is done, fluff with a fork and transfer to a large serving bowl. Stir in the pine nuts, onions, and parsley. Season with salt and pepper and serve.

 If you have a nutrition question you’d like answered in this column send it to   oconeenutrition@yahoo.com with “Question for the Breeze” as the subject title.

Lisa Eisele, RD, CSO, LD is a Registered and Licensed Dietitian. She also holds a Board Certification as a Specialist in Oncology Nutrition. Lisa and her partner Stacy Paine, RD, LD own Oconee Nutrition Consultants, LLC located at Cowles Clinic.  (706) 473-5801