Friday, February 13, 2009

One Grain at a Time

This super grain is grown in South America and gaining in popularity. White quinoa is mild and fruity, red quinoa is more nutty and black quinoa has a stronger bitter bite. When cooked, the germ emerges as a tiny, curly tail. Quinoa is versitle, gluten free and contains a balanced set of amino acids making it a complete protein. Perfectly suited for beginner grain users and easy to find at Sprouts, The Good Apple and many other health food stores.

Red, White, Black

About 33 cents per half-cup serving--$3.00 per lb.
1 lb = 2.2 cups dry = 4.5 cups cooked = 3 cups flour

To Cook:
1 cup grain to 2 cups water. Simmer 15 minutes or Pressure 6 minutes on high, natural release.

To Store:
- Dry - indefinitely in an air tight container in a cool, dry place. For long term storage freeze for 48 hours before storing.
- Cooked - refrigerate for up to 10 days, or freeze up to 6 months.

To Use:
-Dry grains give crunch to granolas and baked goods.
-Cooked grains can be used by adding to soups, salads and breads.
-Cooked grains also make great pilafs and rice dishes.
-Eat cold or hot as a breakfast cereal, great with yogurt.
-Add cooked grains to any recipe with ground beef .
-Flour can be substituted for up to ¼ of the total in a recipe.

Nutritional value per 100 g (3.5 oz) uncooked
Calories 370
Carbohydrates 64 g
Dietary fiber 7 g
Fat 6 g
Protein 14 g
Vitamin E 2.4 mg—12%
Thiamin (Vit. B1) 0.4 mg--24%
Riboflavin (Vit. B2) 0.3 mg--19%
Niacin 1.5 mg—8%
Vitamin B6 0.5 mg--24%
Folate 184 mg--46%
Calcium 47 mg—5%
Iron 4.6 mg--25%
Magnesium 197 mg--49%
Phosphorus 457 mg--46%
Potassium 563 mg—16%
Zinc 3.1 mg --21%
Copper 0.6 mg—30%
Manganese 2.0 mg—102%
Selenium 8.5 mcg—12%


  1. Thank you so much for breaking this down for me. I am a total groupie!

  2. Thanks! This really helped. Just bought a bunch after having it once at my moms and um... yeah... not totally sure what to do with it. Now I know!


It's rude to eat and run. Humor me with conversation please!

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