Fill Up and Slim Down with Quinoa

Article courtesy: Lifescript.com: Healthy Living for Women

Newsletter sent: 9/15/2010

Called the “Mother grain” by the Incas, quinoa (pronounced KEEN-wa) is a whole grain that originated in the Andes Mountains in South America. It was a staple of the Incan civilization, and now, centuries later, it is appearing in both health food stores and major grocery chains. This Andes Mountains marvel packs six grams of protein and three grams of fiber for only 150 calories in a typical half-cup cooked serving.

The same amount of brown rice yields only two grams of protein and less than two grams of fiber. This chewy grain is a special favorite of vegetarians because unlike any other carbohydrate, it is a balanced amino-acid source of high quality protein. Those with sensitivities to wheat and gluten are also embracing it. Just like rice, quinoa is sold dried and raw and is typically cooked on the stove in boiling water (just make sure to rinse it first).

You can also substitute this whole grain for pasta or rice in your favorite recipes or serve it on the side as a protein-packed alternative to a baked potato.

Quinoa has a delicious nutty flavor that blends well with a variety of ingredients. Make your own unique pilaf by adding toasted nuts, cheese, shredded greens, herbs, or dried fruit to cooked quinoa. Try our chilled Aztecan quinoa salad for a refreshing and nutritious meal that’s sure to make you a life-long fan.

Aztecan Quinoa Salad Recipe

Recipe Brought to you by FoodFit
http://www.foodfit.com/recipes/recipe.asp?rid=248
serves 8 Prep 40 mins. Cook: 15 mins.

Ingredients
12 cups water
1 1/2 cups quinoa, rinsed
5 pickling cucumbers, peeled, ends trimmed and cut into 1/4" cubes
1 small red onion, cut into 1/4" cubes
1 medium tomato, seeded and diced
1 bunch (1/2 cup) Italian parsley leaves, chopped
1/2 cup cilantro leaves, chopped
1/2 cup olive oil
1/4 cup red wine vinegar
juice of 1 lemon
1 1/2 teaspoons salt
1 teaspoon freshly ground black pepper
8 romaine lettuce leaves

Cooking Instructions
1. Bring water to a boil in a large saucepan. Add the quinoa, stir once, and return to boil. Cook uncovered, over medium heat for 12 minutes. Strain and rinse well with cold water, shaking well to remove all moisture.
2. When dry, transfer the quinoa to a large bowl. Add cucumbers, onion, tomato, parsley, cilantro, olive oil, vinegar, lemon juice, salt, pepper toss.
3. Top each romaine leaf with about 3/4 cup of the salad and serve on chilled plates.
 

Nutrition Facts

Serving size: about 3/4 cup salad

Calories 276

Total Fat 15 g

Saturated Fat 2 g

Protein 6 g

Total Carbohydrate 29 g

Dietary Fiber 4 g

Sodium 451 mg

Percent Calories from Fat 49%

Percent Calories from Protein 9%

Percent Calories from Carbohydrate 42%