Grains are an integral part of our meals each day. Today let’s learn about the ancient grain or seed, Quinoa.
Get to Know Your Grains
In this Get to Know Your Grains series, we will explore a variety of grains and their unique benefits. In America, 75 percent of our grain intake comes from a modern hybridized wheat, and most of that wheat is consumed in a highly refined form.
By diversifying the grains we eat, we can increase the variety of vitamins and minerals our bodies receive while also discovering new flavors and dishes.
In each post, we will highlight the health benefits of a specific grain, explain its most common uses, and share a simple, family-friendly recipe to try at home. My hope is that you will learn enough to feel confident trying a new grain today!
Here are the other grains we have learned about:
What is Quinoa?
Today we are going to delve into quinoa! Amazingly, Quinoa was called the mother of all grains because of its life-giving nutrition during the Incan empire nearly 7,000 years ago. Though technically not a grain, it is eaten and prepared often as if it is. It is actually a seed, a hearty little seed that can grow in unideal situations.
In fact, quinoa only became popular in modern civilizations in the 1970’s but it has a pretty faithful following. It is versatile, healthy and delicious!
Quinoa is high in fiber, has anti-inflammatory properties and acts as an antioxidant in our bodies. It is also a complete protein – meaning it contains all 9 amino acids that our bodies don’t produce on their own.
| Gluten or Gluten Free | Fiber per ½ cup – cooked | Protein per ½ cup – cooked |
| Gluten Free | 3 grams | 4 grams |
How to Use it
When we first had to be gluten free, I fell in love with quinoa and used it a lot. I searched for recipes with it because I knew it was gluten free and my kids would eat it happily.
Many of those recipes I found fifteen years ago, I still use today!
Quinoa can be baked into a gluten free cake, made into pancakes, pressed into a casserole, ground into a breakfast cereal, eaten in a salad or even eaten plain with milk and honey like cereal.
Most of the time I use quinoa in its whole, cooked form but it can also be ground into flour and used in recipes that way as well.
Today I am sharing a quinoa salad that we love. Make it for lunch or dinner!
Mediterranean Quinoa Salad
3 cups cooked and cooled quinoa
2 cups chopped greens (I used a Renaissance mix from Costco in the pictures) (If making this salad ahead of time, leave out the greens until you are ready to serve it.)
1 cup chopped tomatoes
1 cup chopped cucumbers
¾ cup kalamata olives
½ cup diced red onion
1 diced avocado
1 can white beans or garbanzo beans, drained
Crumbled feta cheese – optional
Dressing:
⅓ cup light olive oil (can use extra virgin olive oil, it gives the dressing a stronger flavor)
3 tablespoons white wine vinegar
3 tablespoons fresh lemon juice
2 teaspoons italian seasoning
1½ teaspoon honey or pure maple syrup
1 teaspoon dijon mustard
2 garlic cloves, minced
½ teaspoon salt
⅛ teaspoon pepper
Directions
Add all the salad ingredients into a bowl. In a small bowl or jar, add all the dressing ingredients. Stir, shake or use an immersion blender to combine the dressing. Pour desired amount of dressing over the salad. Stir to incorporate the dressing into the salad. Serve!
