Quinoa (pronounced KEEN-Wah) is truly an unknown gem.  This small, disc shaped grain is one of the most versatile grains out there!  It has a fluffy, light texture when cooked, and has a slightly nutty flavor.  The hearty flavor makes it a great replacement for rice or couscous in almost any recipe.  It can be your healthy breakfast, a delightful salad for lunch, or as part of a stir-fry for dinner!

Quinoa is hailed as a staple food for vegetarians and vegans because of its impressive nutritional breakdown.  It contains the highest protein content out of all the grains, and is considered a complete protein as it contains a balance of all of the essential amino acids.  A 100g portion of quinoa packs 14 grams of complete protein, 7 grams of dietary fiber, almost 5 mg of iron, a variety of B vitamins, phosphorous, and magnesium (to name a few!)  Quinoa is considered to be very easy on the digestive system, and is 100% gluten free, making it ideal for wheat allergies or people living with Celiac Disease.

Basic quinoa is quick and easy to cook.  Simply add 1 cup of quinoa to 2 cups of boiling water and simmer for about 15 minutes.  From here you can do anything to it that you like!  This grain will soak up and love every flavor that you throw at it, so get creative!

Here are a few simple ways to use quinoa today!

Sweet Quinoa Mornings - Breakfast

Ingredients:

• 1 cup quinoa
• 2 cups water
• 1/3 cup raisins
• ½ cup thinly sliced apples
• 2 tsp cinnamon
• Sweetener to taste
• Spash of milk

Directions:

Put 1 cup of quinoa into 2 cups of boiling water.  Reduce heat and simmer for only about 5 minutes, so that the quinoa takes on a consistency similar to oatmeal.

Add in 1/3 cup of raisins, ½ cup of thinly sliced apples and tsp of cinnamon.  Simmer until most of the water absorbs. Then sweeten to taste with your favorite sweetener such as honey, brown sugar or maple syrup.  Add a splash of milk or milk substitute to make it a creamy, wholesome breakfast.

Feisty Quinoa Salad - Lunch

Ingredients:

• 1 cup quinoa
• 2 cups water
• ½ red onion, finely chopped
• 1 cup fresh cilantro, chopped
• Freshly squeezed lime juice of one lime
• 1/2 cup olive oil
• Salt and pepper to taste
• 1 avocado, cubed
• 1 cup corn niblets
• 1 tomato, chopped
• 1 can chickpeas, drained
• 1 can black  beans, drained

Directions:

Cook the quinoa.

In a bowl, whisk the onion, cilantro, lime juice, olive oil, salt and pepper together and let sit for about twenty minutes.

Combine the avocado, corn, tomato, chick peas and black beans with the cooked quinoa.  Add the dressing and toss until all the ingredients are coated.  Best if refrigerated for at least one hour before serving.

Rosemary Roasted Veggies over Quinoa - Dinner

Ingredients:

• 2 cups vegetable broth
• 1 cup quinoa
• 2 Tbsp oil
• 3 Tbsp fresh rosemary, chopped
• Salt and pepper
• 1 cup carrots, chopped
• 1 cup sweet potatoes, chopped
• 1 onion, chopped
• 1 cup beets, chopped
• Feta Cheese to taste

Directions:
Toss the vegetables in the olive oil, rosemary, salt and pepper until they are thoroughly coated.  Roast uncovered in the oven at 350 degrees until soft, about 50 minutes.  The variety of vegetables do not need to be limited to the ones above, choose any of your favorites!

Add the 1 cup of quinoa to 2 cups of boiling vegetable broth and simmer for 15 minutes, until all of the water has absorbed.

Serve the vegetables over top of the quinoa, and sprinkle feta cheese on top if you like!