Quinoa for Breakfast

Today I would like to look at different ways to use quinoa. But first, a little history. In case you aren’t familiar with quinoa (pronounced Keen-wah), it was one of the ancient food staples of the Incas, who called it "The Mother Grain." It is an ivory-colored, tiny, bead-shaped grain with a curly tail. Its flavor has been compared to couscous or rice. Quinoa is lighter, but can be substituted for rice. Quinoa contains more protein than any other grain, and is higher in unsaturated fats and lower in carbohydrates than most grains and is a very good source of calcium, iron, phosphorous, B vitamins, and vitamin E. Quinoa's slow-releasing carbohydrates help to maintain blood sugar levels. (It has a low GI, or glycemic index).

White quinoa

Although quinoa is typically referred to as a grain, it is actually a seed. Cooked quinoa seeds are fluffy and creamy, yet slightly crunchy. They have a light, somewhat nutty flavor. While the most popular type of quinoa is a transparent yellow color, other varieties feature colors such as red, purple or black. Although often difficult to find in the marketplace, the leaves of the quinoa plant are edible, with a taste similar to its green-leafed relatives, spinach, chard and beets. Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Essential amino acids are those amino acids that the body cannot manufacture and therefore it is essential to obtain them in the diet. Not only is quinoa's amino acid profile well-balanced, making it a good choice for vegans concerned  about adequate protein intake, but quinoa is especially rich in the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa is high in many other health-building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this seed may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

Researchers have recently taken a close look at certain antioxidant phytonutrients in quinoa, and two flavonoid—quercetin and kaempferol—are now known to be provided by quinoa in especially concentrated amounts. In fact, the concentration of these two flavonoids in quinoa can sometimes be greater than their concentration in high-flavonoid berries like cranberry or blueberry. And recent studies are showing a long list of anti-inflammatory phytonutrients in quinoa.

As you can see, the health benefits are many. Here are a few quick serving ideas: Combine cooked chilled quinoa with pinto beans, pumpkin seeds, scallions and coriander. Season to taste and enjoy this south-of-the-border inspired salad. I have even seen noodles made from quinoa. Sprouted quinoa – if you can find it! - can be used in salads and sandwiches just like alfalfa sprouts. Add quinoa to your favorite vegetable soups. Ground quinoa flour can be added to cookie or muffin recipes. Entire cookbooks have been written about how to cook with this amazing food.

Now for something you may not have tried: make quinoa into a porridge for breakfast. Cook the quinoa, add a teaspoon of brown sugar (optional), vanilla, cinnamon, nutmeg, pecans and whole milk (optional) and you have a tasty nourishing breakfast. You could also try adding fruit such as strawberries and other healthy add-ins like hemp protein, chia seeds, flax or coconut oil.

Try this breakfast recipe and find new ways to enjoy quinoa more often.