Healing Foods

Quinoa

Swap this protein-packed grain for others to get a balanced meat-free meal and heart-healthy antioxidants
quinoa

Now recognized as the world’s most nutritious grain, quinoa (pronounced KEEN-wah) has been cultivated in the Andes Mountains for more than 5,000 years. As a whole grain, this seed-like South American fruit is unique. Quinoa has about twice the protein of other grains, fewer carbohydrates, and more healthful fats. It’s also a complete protein: like meat, eggs, and dairy products, it contains all eight essential amino acids. This supergrain is gluten-free and rich in iron, calcium, potassium, fiber, and lignans. A 2007 study at Osaka City University in Japan found it high in antioxidant activity too, making it exceptionally heart healthy.

Choose It & Use It
Find quinoa in natural food stores or supermarkets. Enjoy its delicate, nutty flavor in sweet and savory dishes; enrich it by toasting first. Substitute quinoa for pasta, couscous, rice, or oatmeal: simmer 1 cup quinoa in 2 cups liquid 15 to 25 minutes for 4 cups cooked. Quinoa’s chewy texture enhances pilafs, salads, and stews, and contrasts crunchy nuts nicely. Rinse it before cooking, and remove any black grains.

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Quinoa Salad with Orange-Cumin Vinaigrette

Quinoa Salad with Orange-Cumin Vinaigrette

This light winter salad makes a satisfying meal, thanks to quinoa, a whole grain that’s high in protein.

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Black Bean-Quinoa Burgers

Black Bean-Quinoa Burgers

Here’s a delicious veggie burger you can whip up from scratch. Any steak seasoning (which is just a combination of herbs and spices) will work to give the patties a rich, hearty flavor. Stash a few in the freezer for busy weeknight meals. For super-easy cookouts, bake the patties ahead,

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Refreshing Quinoa Salad

Refreshing Quinoa Salad

This recipe, created by Leah Matthews, won Best Side Dish in VT’s 2011 Chefs’ Challenge. Matthews came up with this tabbouleh-inspired salad while working as a sous chef at Twist, a Rhode Island restaurant specializing in gluten-free food. When the summer menu needed an additional item,

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Zucchini-Quinoa Lasagna

Zucchini-Quinoa Lasagna

While brainstorming ways to make a summery lasagna with the same flavors as the classic casserole, Matheny chose to replace lasagna noodles with zucchini, and use high-protein quinoa instead of a meat filling.

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Corn-Quinoa Salad

Corn-Quinoa Salad

If your corn is very fresh and tender, you can skip the blanching step in this recipe; just stir the raw kernels into the salad.

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Greens and Quinoa Pie

Greens and Quinoa Pie

Technically, quinoa is not a grain (it’s related to spinach and chard), so it’s perfect for Passover. Here, spring greens are wilted then mixed with quinoa and cheese for a golden-crusted savory pie.

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comments

No one should rely on any one grain to be a major diet staple. This is true for any grain/vegetable etc. Each food has it's good nutrients and bad if consumed too much and often.

Michele - 2014-09-11 15:42:05

'leaky gut syndrome' is a fake diagnosis designed to sell remedies. There is no such medical diagnosis. This food is perfectly safe to eat and healthy for anyone.

Nina - 2014-02-11 11:04:14

Anyone who uses quinoa as a major diet staple should be aware that saponins in quinoa can contribute to leaky gut syndrome. If you have celiac, or an auto-immune condition, avoid foods with saponins and lectins.

carol - 2013-03-27 14:09:55