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Once only found in local health-food stores, Quinoa (pronounced KEEN-wah) is now becoming more mainstream as this little seed is more frequently popping up as a side dish or salad topper. While used as a grain, quinoa is actually the seed of the Chenopodium plant, a relative of leafy green vegetables. Quinoa is native to South America where the Incas called it the “mother grain” due to its ability to sustain their warriors.

What makes quinoa so great?

Quinoa is the only “grain” considered a complete protein. This means that it contains all nine of the essential amino acids. Additionally, quinoa is an excellent source of manganese, magnesium, phosphorus, and fiber. It is also a good source of iron, zinc, copper, and some of the B-vitamins. The fiber and protein content of quinoa make it a good choice for those trying to lose weight because it will keep you feeling fuller longer than something such as white rice with minimal fiber and protein. Quinoa is also easy to prepare taking only about 15 minutes to cook. Its versatility is vast so try it as a savory side, in soups or salads, or even sweeten it for a dessert.

Try this easy quinoa recipe: Quinoa Salad with Apples & Almonds (from Disney FamilyFun Magazine)

Ingredients (serves 6)

• 1 cup quinoa, rinsed
• 2 cups water
• 2 Tbsp honey
• ¼ cup lemon juice
• ½ tsp salt
• 3 Tbsp olive oil
• 1 cup diced tart apple, such as Granny Smith
• 1 cup finely chopped celery
• 1/3 cup golden raisins
• 1/3 cup finely chopped parsley
• ½ cup sliced almonds

Procedure:

1. In a medium-size saucepan, combine the quinoa and water, then bring them to a boil. Reduce heat and simmer, covered, until the quinoa is tender and the water is absorbed, about 15 minutes. Transfer the quinoa to a large bowl, stir, and let cool completely.

2. In a small bowl, whisk together the honey, lemon juice, and salt. Gradually whisk in the oil until blended.

3. Add the apple, celery, raisins, parsley, and almonds to the quinoa and toss the ingredients well. Add the dressing and toss once more to coat the salad. Serve at room temperature.

Nutritional Analysis: (per serving):

Calories: 187, Fat: 9.2 grams, Saturated Fat: 1.1 grams, Sodium: 161 mg, Protein: 4.6 grams, Carbohydrate: 22.8 grams, Dietary fiber: 3.1 grams