You say QUIN-OH-AH, and I say KEEN-WAH…
Officially, Quinoa is pronounced “keen-wa” which we just think it’s fun to say. And, it’s yummy too!
For You:
A mighty whole grain packing 8 grams of protein and 5 grams of fiber per cup, keeeeen-WAHHHH, has a nice nutty flavor and is a little crunchy. Other fabulous benefits within Quinoa are iron, zinc, selenium, manganese, magnesium, phosphorus and vitamin E. You can’t go wrong, really!
You cook it much like rice or couscous and, in fact, you can pretty much substitute it into any recipe that calls for either. We like to cook it up in chicken or vegetable broth for added flavor and add nuts, beans, steamed or sautéed veggies, or even dried fruit.
Venturing into the realm of new grains for you and your family can be a bit ominous but we find when you add a little traditional sweetness like dried cranberries, people can be enticed. Go ahead, give it a try! Check out the recipe below.
When you do, think of this quote: “Tell me what you eat, and I will tell you who you are.” – Brillat-Savarin. If that’s true, does that mean you’ll be a little bit nutty and a tad crunchy? Hmmm. No silly, you’ll be a well fed, whole grain expert with excellent energy (and if you want to be a little nutty too, we won’t judge)!
For You in Your Workplace:
Why not launch a once a month pot-luck sampler. Everyone brings in their recipe for using a healthy key ingredient. The object is to help each other find the recipe that helps them truly enjoy that healthy item. It’s like Iron Chef for the wellness program!
Enjoy the long holiday weekend everyone and we’ll see you on the PATH Ahead!
Here’s a hearty, fulfilling holiday recipe from our house to yours:
Quinoa and Cranberries (for two)
- 1 cup chicken or vegetable broth
- 1/2 cup uncooked Quinoa (makes 1 ½ cups cooked)
- 1 teaspoon olive oil
- 2 tablespoons sliced green onions
- 1 garlic clove, minced
- ¼ cup canned chickpeas (drained, rinsed)
- 2 tablespoons dried cranberries (or raisins or currants)
- Dash of cumin
- 2 tablespoons chopped fresh parsley
- 2 tablespoons fresh lemon juice
- ¼ teaspoon pepper
- Soak the grain for 5 minutes (this step is optional but recommended for flavor and even cooking))
- Rinse then drain quinoa well in a strainer.
- Transfer to a pot and add broth.
- Bring to a boil, cover with a tight fitting lid, and turn the heat down to simmer.
- Cook for 15 minutes.
- Remove quinoa from heat and allow to sit five minutes with the lid on.
- Once cooked, fluff with a fork and set aside.
Adding the rest: Heat oil in a skillet on medium. Add onions, garlic and sauté for one minute. Add cooked Quinoa, chickpeas and dried fruit. Cook until heated through (about 2 minutes). Remove from heat and add remaining ingredients. Serve warm. Makes two 1-cup servings.
A quick note: As a rule… 1 cup of raw Quinoa makes 3 cups cooked. Use 1 ½ cups liquid to 1 cup raw Quinoa for cooking.
For more recipes check out Cooking Quinoa