By Kissairis Munoz Men's Fitness
Unless you grew up with hippie parents who were regulars at a hole-in-the-wall health-food store, you probably didnít have a clue about quinoa until recently. Now the superfoodís stocked at big-box retailers, and its amped-up nutrition profile is leaving your go-to grains, like brown rice, in the dust. So, what exactly makes the obscure-sounding protein source so worthy of our attention?
Quinoa is the only grain thatís a complete protein, meaning it contains all nine essential amino acids, says Jackie Newgent, R.D., author of 1,000 Low-Calorie Recipes. Itís an ideal protein source for vegetarians and vegans.
Quinoa packs a filling combo of 8g of protein and 6g of fiber per cooked cup.
The grainís also a good source of iron. One cooked cup takes care of about 15% of your daily requirement.
Quinoa is a super-versatile cooking ingredient. Served hot or cold, the grain comes in three varieties: white, red, and black. Whiteís the most popular and has a very mild flavor, while red and black quinoa taste nuttier and earthier.
To cook quinoa, the general rule is to add 1 cup of dried quinoa to 2 cups liquid inside a pot. Boil, cover, and let simmer for about 20 minutes. Remove from heat and let sit for about 5 minutes.
Now that the basics are out of the way, youíre ready to work the supergrain into your meals and snacks, and weíve got seven ways to help you do it.
Try a Waldorf-inspired salad
For a filling salad thatís healthier than mayo-based sides, try this. Mix 3 diced apples, Ĺ cup finely chopped celery, and 1 cup cooled quinoa in a bowl. In a separate bowl, whisk together ⅔ cup Greek yogurt, 1 tsp Dijon mustard, 1 tsp lime juice, 1 tsp horseradish, and Ĺ tsp each salt and pepper. Combine all ingredients and enjoy.
Substitute for rice
Use quinoa in place of rice to bring new life (and an extra punch of protein) to the dinners you return to again and again. Toss quinoa into a stir-fry, add it to chili, or use it to bulk up a bowl of soup.
Enjoy as a hot cereal
Thereís nothing like a warm and hearty breakfast to start your day off on the right foot. Try Spiced Berry Breakfast Quinoa: Add 1 tbsp grapeseed oil to a saucepan over medium heat. Add 1 cup dry quinoa, 1 tsp fennel seeds, ľ tsp ground cinnamon, ľ tsp cardamom, and a pinch of nutmeg. Cook, stirring frequently, until quinoa is lightly toasted, about 3 minutes. Remove saucepan from heat, stir in 2ľ cups milk, and return pan to heat. Bring to a boil. Reduce heat to low, cover, and simmer for about 15 minutes or until most of the milk has been absorbed. Spoon into a bowl and top with fresh berries.
Mix the easiest dip ever
Chips and dips donít supply you with much protein, so donít be shocked when you hit the bottom of a bag or bowl and still donít feel satisfied. The next time youíve got the game on, try this trick. Add cooked quinoa to your favorite salsa or guacamole and stir. See? You canít even taste it
Use in place of protein powder
Sketched out by ingredients you canít pronounce? Skip supplements and add ground quinoa to your next post-workout shake or smoothie for a boost of all-natural, real-food protein.
Make your own veggie burger
For a flavorful alternative to the paper-thin patties stacked in the freezer section, make your own. Mash 1 can black beans in a bowl until chunky. Add in Ĺ cup cooked red quinoa, Ĺ cup each finely chopped mushrooms and onions, ľ cup chopped sundried tomatoes, ľ cup parmesan cheese, and 1 tsp Worcestershire sauce. Sprinkle with salt and pepper to taste, and form the mixture into 4 patties. Add a small amount of oil to a nonstick pan and cook for about 3 minutes per side until lightly browned and heated through. Top with sliced avocado or cheese and serve on a whole-grain bun.
Whip up a simple side
Stumped over how to round out a plate of grilled chicken and vegetables? This easy side complements any meal. Drizzle cooked quinoa with olive oil, combine with your favorite herbs, and serve. Boost flavor even more by cooking quinoa in low-sodium chicken or vegetable broth, or by adding a splash of your favorite fruit juice.