- I love, love, love white rice, but bleached, white rice is not the healthiest way to go, especially for those with nsulin resistance, or worse, diabetes.
Quinoa to the rescue! (pronounced Keen-wah.) Oh, Quinoa … let me count the ways and the whys that I love thee!
Being technically a seed, Quinoa is free of gluten. Not only that, it’s packed with 5 grams of fiber, which makes it a healthier carbohydrate choice for low-carb. eaters. It also has a good amount of protein and it’s full of nutrients like manganese, magnesium, phosphorus, B-vitamins, and more. Quinoa is simply a super easy, super-food!
Preparing Basic Quinoa is as easy as… rice!
- Fill a pot with 2 parts water to 1 part quinoa (for example, 2 cups of water to 1 cup of rinsed Quinoa. Most purchased quinoa s already rinsed for you, but if it does not specify rinsed on the packaging, then rinse).
- Bring water and quinoa to a boil, then lower the heat to a simmer.
- Cover with a good lid, and walk away for 15-20 minutes. When the seeds “pop,” your quinoa is cooked!
- You may leave the lid on. You do not need to refrigerate right away.
Here are a few tricks I like to use for jazzing up my Quinoa side dishes.
- Adding a small portion of rice makes a big difference in the “fluff” factor and also make this more expensive food item last a bit longer. This little tip is also great for kid,s like mine, who have grown up where rice is a staple at most meals. They can be used to the texture and resistant to eating the healthier seed.Here is what I do: I sneak in 1 part rice to 3 parts Quinoa. You can use more or less according to your liking & also your pocketbook, but I use about 1/4 cup white rice to 3/4 cup Quinoa. Because the two ingredients are cooked in the same manner, you don’t need to do anything special. Your Quinoa will come out fluffier, and you and your eaters will enjoy all the health benefits of a healthy carb. without the guilt!
3 parts quinoa to 1 part white rice.
Note: If you prefer to mix your Quinoa with whole-grain, brown rice, simply add the Quinoa to your pot 15 minutes before the brown rice is cooked to completion. Par boiled brown rice cooks up in about the same time as white rice, but whole grain, uncooked brown rice can take as long as 40 minutes! Quinoa never takes that long, so be aware of the timing.
- For Super Healthy Quinoa, chop a small head, or half of a large head, of cauliflower in a food processor until the cauliflower bits are the size of large bread crumbs.When your Quinoa/Rice is 3 – 5 minutes from completion, just add a cup or a cup and a half of chopped cauliflower right on top, replace the lid, and let the cauliflower steam up with the rice/quinoa mixure! Once your stove is off, and your quinoa/rice has sat a few minutes, you can mix gently with a spoon to fully incorporate all the ingredients.
Note: Your children will not notice the cauliflower, as you can see in the photo!
Quinoa w/1/4 rice & lots of cauliflower!
- Jazz up the flavor by cooking your quinoa or quinoa/rice in stock. Use chicken for meat-
eaters, or vegetable for the non-meat eaters! - Add 1 or 2 whole teeth of garlic to your liquid, and remove when the dish is cooked.
- Go ahead and experiment, adding other, colorful chopped vegetables to your dish. When using carrots or longer-cooking veggies, just add them 1o minutes into the cooking so they have enough time to steam up to a softer texture.
- Store your cooked Quinoa or Rice/Quinoa in the fridge. Then heat up when you need it. I like to warm it for breakfast and serve with a poached egg on top.
- Treat it as if it were rice. Below, Quinoa with 1/4 white rice & Cauliflower, Prawns in Ghee with garlic & lemon, on salad.
Quinoa w/1/4 rice, 1/3 cauliflower; Prawns sauteed in ghee w/garlic & lemon, atop a salad.
