Viva la Salud Blog

Curious about Quinoa?

Claudia posted on June 5, 2013, 16:15
Curious about Quinoa?
Have you walked by the Viva La Salud section at Northgate and seen those tiny, round things called “quinoa?” Maybe you asked yourself, “What the heck is that? How do you cook it? What do you eat it with? Wait, how do you even pronounce it? Is it better than rice?” Next time you’re at Northgate you’ll know the answer to all of these questions.
Quinoa: The superfood of the Incas

Quinoa (pronounced keen-wah) is a grain that has been grown in Peru for thousands of years. For the Incas, quinoa was a sacred food given to them by the gods. Today, quinoa is considered a "superfood" because it's high in nutrients and low in calories. Classified as a whole grain, quinoa is similar in nutrition to brown rice, barley and oats. Half of a cup of quinoa contains 6 grams of protein which makes it a source of protein for vegetarians-- and carnivores, too. It's also one of the grains that are naturally gluten-free, so if your doctor has diagnosed a gluten intolerance or celiac disease quinoa is also a great option for you. All whole grains give us fiber which helps with:

  • Digestive health
  • Preventing spikes in blood sugar
  • Lowering cholesterol
  • Feeling full longer after a meal
Watch your portions
Curious about Quinoa?
All foods should be eaten in moderation, even the healthy ones. Adults need about 5 to 8 ounces of grain per day, depending on their gender, age and amount of physical activity. Half a cup of cooked grain counts as one ounce. If we serve one cup of quinoa, rice of pasta (which is about the size of a baseball) on our plate, we will be consuming 2 ounces of grain. To see how many servings of grain you should be having per day, check out this link: http://www.choosemyplate.gov/food-groups/grains_amount_table.html
So, how do you cook it?
Curious about Quinoa?
Rinse the quinoa before cooking. Use 2 cups of water to every cup of quinoa. Bring it to a simmer then reduce to a low flame. Cover and cook for about 20-30 minutes until all the water is absorbed & the squiggly germ pops out (so cute!). Once the quinoa is cooked you can fluff it with a fork and serve it plain as a side dish. The serving size for whole grains is half of a cup. You can also mix cooked quinoa with chopped sautéed veggies. Adding it to chopped salsas, like the traditional Mexican salsa or mango salsa, gives them a nice crunch. Try it out with your favorite salsa. You can also try it in soups instead of rice or use it instead of oatmeal with low fat milk, nuts and fruit.

Let us know how you prepared your quinoa. What did you think?

Curious about Quinoa? Curious about Quinoa? Curious about Quinoa?
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Comments
Lizette
January 1, 1970, 00:00
Awesome!! Thank You for the information!
Juan
January 1, 1970, 00:00
Estimada Claudia, Te mando este correo para ver que opinas acerca del aceite de cártamo/safflower oil vs los demás aceites vegetales?
Arlene
January 1, 1970, 00:00
Wow! Quinoa with roasted corn from Viva La Salud Cocina was delicious! I may never cook again!!!
Claudia
January 1, 1970, 00:00
Juan, los aceites vegetales (incluyendo el de cártamo) son recomendables por su alto contenido de grasas saludables (monoinsaturadas y poliinsaturadas). Estas grasas no elevan el colesterol en el cuerpo como las grasas saturadas, lo cual ayuda a prevenir que se acumule una placa en las arterias y de esa manera ayuda a cuidar la salud del corazón. En general, los aceites son grasas concentradas y todas las grasas deben de consumirse en moderación porque son altas en calorías. Una cucharada de aceite de cualquier tipo contiene alrededor de 100 calorías. Hay varias opciones en lo que se refiere a aceites vegetales: olivo, semilla de uva, cártamo, canola, y más. Todos son parecidos en nutrición. La diferencia está en el sabor que imparten a las comidas y en la temperatura a la que humean. Además, algunos aceites son extraídos de plantas transgénicas-- el cártamo no es una planta transgénicas.
January 1, 1970, 00:00
Hey, I just hopped over to your website through StumbleUpon. Not somthing I might usually read, but I enjoyed your thoughts none the less. Thank you for making some thing well worth reading through.
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