Grain of the Month: Quinoa

Although we sell many grains, the one I am most enamored by is quinoa and for good reason. It is simply amazing - amazingly healthy, amazingly versatile, and amazingly simple. Don't underestimate the power of these sweet little seeds.

Quinoa (pronounced Keen-wa) is an ancient food. It has been cultivated in the South American Andes since at least 3,000 B.C. and has been a staple food of millions of native inhabitants. The ancient Incas called quinoa the "mother grain" and revered it as sacred.

Technically quinoa is not a true grain, but a seed of the Chenopodium or Goosefoot plant. It is used as a grain and substituted for grains because of its cooking characteristics. The quinoa seed is high in protein, calcium and iron, a relatively good source of vitamin E and several of the B vitamins. It contains an almost perfect balance of all eight essential amino acids needed for tissue development in humans. The seeds are gluten-free which makes this a nutritious and flavorful alternative grain for those with gluten sensitivity.

Quinoa is versatile. Cooked quinoa is excellent in hot casseroles, soups, stews, in stir-fries, served cold in salads, and desserts. You can even start the day with cooked quinoa, nuts and your favorite dried fruit. Quinoa is often substituted for rice in rice dishes. Uncooked, rinsed quinoa may be added to soups and stews as you would add barley or rice. If you add uncooked quinoa to your soups or stews, just add a little extra liquid - 1 part uncooked quinoa to 2 parts liquid.

Quinoa is simple to cook. Before cooking, the seeds must be rinsed to remove their bitter resin-like coating, which is called saponin. Quinoa is rinsed before it is packaged and sold, but it is best to rinse again at home before use to remove any of the powdery residue that may remain on the seeds.

Cooking directions: Add 1 cup quinoa to 2 cups water and bring to a boil. Cover; reduce heat to medium low simmer until water is absorbed, 15 to 20 minutes. Set aside off the heat for 5 minutes; uncover and fluff with a fork.

When I use quinoa in a salad, I rinse the seeds and place the quinoa in a medium saucepan over medium heat. Toast until the grains are fragrant and lightly colored, about 3 - 4 minutes. Continue to cook as noted in the cooking directions above.

Quinoa Tips & Tricks:

• For extra flavor, use vegetable, chicken or beef broth instead of water when cooking quinoa.
• Cook with milk instead of water for added protein and calcium - excellent hot cereal. Add your favorite dried fruit and nuts for a protein-packed start to the day.
• Pour milk over hot cooked quinoa and top with nuts and dried fruit for a satisfying breakfast cereal.
• Toast quinoa (after rinsing) in a large skillet for 3 to 4 minutes before cooking to add more depth to its flavor.
• For a healthier twist on pasta or potato salad, toss cooked quinoa with chopped vegetables, fresh herbs, vinegar and olive oil.
• Add cooked quinoa to soups, stews, casseroles and even tacos.
• Store cooked and cooled quinoa in a tightly sealed container in the refrigerator for 3 to 5 days or in the freezer for up to 2 months.