Whole-Grain Spotlight: Quinoa

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Whole-Grain Spotlight: Quinoa

Bored with bulgur? Totally over oats? Add a new and exciting grain to your

meals: quinoa (pronounced keen-wa).

While it isn't actually new - quinoa has been grown for thousands of years

in the Peruvian Andes and has been a staple in some South American diets for

centuries - North Americans have more recently discovered quinoa's unique

nutritional makeup and versatility.

The seeds of a leafy, spinach-like plant, the Incas referred to quinoa as

the " mother grain " because of its high protein content. Indeed, it has the most

protein of all grains and is also a great source of vitamins and minerals,

particularly potassium, the B vitamins, magnesium, zinc, and copper. And there's

good news for busy folks: Quinoa is as easy to make and use as rice, but cooks

in half the time. To prepare, rinse grains and combine two parts water with one

part quinoa, bring to a boil, and simmer for about 15 minutes. Serve it up as a

side dish, as part of a one-pot meal, or as an addition to soups and stews. Any

uncooked leftovers can be stored for several months in an airtight container.

If you can't find it in your supermarket, look for it in specialty food

stores. And though it can be pricier, keep in mind that besides its many

nutritional benefits, it increases about three or four times in volume after

cooking, which gives you more bang for your buck.