Beginners Guide To Eating Quinoa:

by Carole Fogarty

Until recently I didn’t know much about quinoa.  Gosh, I couldn’t even pronounce it (keen – wah).  But now, I have fallen in love with the versatility, taste and nutritional benefits of this wonderful little seed called quinoa.  Its such a super food.   It happens to look a bit like millet and can be bought in different colours with white being the most common.

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Photo byKevin from Closet Cooking:

I first started cooking it for breakfast, as a porridge, with some ground cardamon, yoghurt, honey and blueberries.  Yum!   Amazingly light (not heavy like rolled oats), delicious and very nourishing.    I then quickly discovered that you can use it basically like rice and yes, you can even cook it in your rice cooker.

My second quinoa dish to cook was a  Moroccan quiona pilaf and it was fantastic. An easy one pot meal.  A big thanks to Nicole for sharing the recipe over at Rejuvenation Lounge’s  facebook page.

Quinoa is a complete protein and super food:

In my research it was the nutritional facts that really excited me.     Around 30% – 50% of your daily requirements for  iron, magnesium, manganese, potassium in a 100 gm serve.  A complete protein containing 8 amino acids, heaps of fibre (I can personally vouch for that) and great antioxidant.

In fact many sites that I visited during my research claimed that quinoa was almost the ideal food with the huge arrange of nutrients it contains.

Quick facts you might like to know about quinoa:

1. Use it like rice or a grain

2. From what I understand its a seed although often called a grain

3. Absorbs more water than rice

4. Bulks up when cooked to around 3 times its original size

5. Can be eaten as a porridge, in a stir fry, added to soups as a thickener, salads, as a burger or in a pilaf.

7. Gluten free

6. Always rinse before using – all quinoa cooks seem to stress this

7. For cooking generally 2 cups of water for 1 cup of quiona ( but I find it varies)

8. There are three mains types of quinoa – cream, red and black.  ( I prefer the cream quinoa ).  Red and black seem to be used often for salads.

9. You  can also buy quinoa flakes (great for porridge) and flour

10. Has a yummy nutty type flavour

Quiona recipes:

I’ve been searching the web to collect around 3 or 4 quinoa meal recipes and a couple of salad ones for myself.  Here’s a few that have grabbed my attention so far.  I keen to try the quinoa burgers with hummus and roasted red peppers and the quinoa tabbouleh next.

Please, please do share your favourite quiona recipes.  Quinoa deserves a lot more attention than its getting.  I only wished I started cooking with it years ago.

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Photo by Kevin his recipe Morocan roasted carrot and chick pea quinoa salad:

Aspargus and baby artichoke quiona salad

Quiona quinoa breakfast brownies:

Quiona stuffed portobello mushrooms

Disgustingly good for you Quiona and tofu salad

Quiona with summer vegetable stir fry

Quiona burgers with hummus and roasted red peppers

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Snap shot from Carole’s  retreats:

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Glimpse day one of retreat in Ubud, Bali.  Sip vata pacifying tea after a fabulous traditional Ayurvedic Abhyanga massage.  Warmed herb infused artisan oils deeply soothe your nervous system, improve circulation and nourish your core.

You’ll feel seriously nurtured and relaxed!

 Next Slow Yoga Relaxation retreat in Bali January 19 – 23 2014

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What’s beside my bed:

mindoverMind Over Medicine: Scientific Proof That You Can Heal Yourself by Dr. Lisa Rankin.

Her bold statement – caring for you body is the least important part of health - is explored with lots of thorough scientific research.  The body is simply a mirror of how we live our lives. Awesome stuff!!

In the first part of the book Lisa talks extensively about  the placebo effect, and the nocebo effect (negative thoughts can harm your health).  It’s a must read if you have a health issues.  It just might invite new opportunities of healing into your life.  xx Carole

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{ 2 comments… read them below or add one }

Julie June 7, 2010 at 10:50 am

I’d like to be able to quickly make breakfast with quinoa as a hot porridge

Any suggestions?

Important fact about quinoa is that it is low GI

Reply

Carole Fogarty June 7, 2010 at 12:57 pm

Hi Julie,

Most mornings I have quinoa porridge.

Soak seeds overnight and pretty much treat it as rolled oats. Gently boil with water, some dried fruit, a little salt and spices. At the moment I’m into ground cardamon. When it has a porridge consistency usually 10 minutes I top generally with honey and yoghurt. Sometimes I cook half water and half soy or other milk.

Thanks for GI reminder, I should add it into the article.

Let me know how you go.

Peace, love and chocolate

Carole

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