KEEN-WAH

The first time I heard the word “quinoa” (keen-wah) was on Josh and Brenda’s deck at their first home on Martha’s Lane in Stevens Point, so it had to be six years ago?

I promptly forgot about it until my yoga teacher talked about it the other day. It sounded like a great and easy source of protein, so I went directly to the store after class. My box was labeled “no need to rinse” so I guess there are some raw(er) versions that require an outer husk to be removed? The ingredient section on the box said simply: Organic quinoa. Nothing else.

Photos (above) show seeds up close, seeds after cooking, and one shot so you can see how tiny they are.

The quinoa seed is high in protein, calcium and iron, a relatively good source of vitamin E and several of the B vitamins. It contains an almost perfect balance of all eight essential amino acids needed for tissue development. The protein in quinoa is considered to be a complete protein due to the presence of all 8 essential amino acids. Some types of wheat come close to matching quinoa's protein content, but grains such as barley, corn, and rice generally have less than half the protein of quinoa.

Quinoa is 12% to 18% protein and four ounces a day, about 1/2-cup, will provide a child’s daily protein needs. The 6-7% fat of quinoa is relatively high when compared to other grains (so store seeds in the frig), but it has a low sodium content and a good source of fiber. (Also gluten-free for those with gluten sensitivity.)

Cooked quinoa is good in casseroles and soups, stews, in stir-fries, or cold in salads. The seeds cook in 15 minutes. Uncooked seeds may be added to soups and stews as you would barley or rice and quinoa is often substituted for rice in rice dishes.

And there is your nutrition tip of the day. Was I the last to discover quinoa?