Zen-tai Nutrition Tip

QUINTESSENTIAL QUINOA

Although quinoa is not yet a quintessential food (there were not many other "Q" words to choose from), it really should be based on its incredible nutritional qualities.

Quinoa (pronounced "keen-wah") is a whole grain that is considered an "ancient grain" as it was used by the Incan civilization in South America. It is found most commonly as the standard white quinoa, however, variants of black and red are also available (see photo on right of a mixture of all three types). It has a pleasant mild nutty flavour and a nice texture that is fluffy and chewy yet with a slight crunch.

This SUPER-grain has the following amazing nutritional properties:

Makoto Trotter, B.Sc. N.D.

Naturopathic Doctor

PROTEIN: every ONE cup of cooked quinoa contains NINE grams of protein! This is one of the highest protein contents in any whole grain.
A COMPLETE PROTEIN: supplies all of the essential amino acids required by the body
LOW GLYCEMIC INDEX: great for regulating blood sugars and safe for diabetics
GLUTEN-FREE: a great option for those with celiac disease or other sensitivities to gluten or wheat
MANGANESE: maintains bone strength; supports antioxidant processes in the body
MAGNESIUM: relaxes blood vessels, and can lower blood pressure
IRON: essential for production of hemoglobin, the protein that transports oxygen in your blood to your tissues
NORMALIZES BLOOD SUGARS, REDUCES RISK OF HEART DISEASE, BREAST & BOWEL CANCER!

They are one of the tastiest, most versatile and easiest grains to prepare. You can use it in sweet or savoury recipes, for breakfast, lunch or dinner.

In health,

Below is a delicious dairy/gluten/egg-free recipe for quinoa salad (from the Whole Life Nutrition Cookbook):

Summer Vegetable Quinoa Salad

This quinoa salad makes a great addition to any summer picnic. Any fresh summer vegetables that you have on hand work well here. Try adding diced summer squash, fresh shelled peas, or thinly sliced young kale leaves. You can use either leftover cooked sweet corn or raw corn cut right off the cob. They both work great, but I prefer the taste and texture of fresh, raw, organic sweet corn.

Serves 4 to 6

2 cups quinoa

3 ½ cups water

Pinch sea salt

2 carrots diced

1 cup sugar plum or cherry tomatoes

2 ears corn, cooked or raw, corn cut from the cob1 cup chopped fresh parsley

½ cup sunflower seeds, toasted

Dressing:

½ cup freshly squeezed lemon juice

6 tablespoons extra virgin olive oil

2 to 3 cloves garlic, crushed

1 ½ teaspoons Herbamare or sea salt

1. Rinse the dry quinoa in a fine mesh strainer under warm running water. Place rinsed quinoa into a medium saucepan with the water and sea salt. Cover and bring to a boil, then turn heat to a low simmer and cook for about 20 minutes. Remove pot from heat and let quinoa cool in the pot.

2. Place the cooled quinoa into a large bowl and add the carrots, tomatoes, corn, parsley, and toasted sunflower seeds.

3. Whisk ingredients for dressing in a separate small bowl. Pour over quinoa and vegetables. Toss salad together. Serve immediately or chill for later use.

Bon Appetit!!