Quinoa
uinoa (pronounced KEEN-wah) is an ancient grain that has been cultivated for over 5,000 years in the Andes Mountains and was a staple food for the Incas. Although it has grain-like qualities, like buckwheat and amaranth, it is not a true grain; it is actually related to leafy greens in the spinach and Swiss chard families, which might tell you something about how nutritious quinoa is.
Quinoa contains phytonutrients called saponins, which are antioxidants that help to lower LDL (bad) blood cholesterol and fight cancer. Heart-protective saponins are also found in soy foods and other legumes, onions, garlic, and potatoes. Quinoa is actually nicknamed the "supergrain" because it is extremely high in iron, potassium, riboflavin, folic acid, and fiber and is also a complete plant protein. A complete protein is a food that contains all nine essential amino acids that our bodies cannot make. All protein foods derived from animals are complete proteins, but in the plant world, only quinoa and soybeans have this unique distinction. So quinoa is not only a high-quality protein, it also contains more protein per ounce than most other grains.
A half-cup of cooked quinoa (about 1/8 cup dry) has just 80 calories, 2 grams of fiber, 3 grams protein, and 1 gram of fat. This "grain" is also wheat-free and gluten-free, so it's a perfect whole-grain carbohydrate choice for people with gluten sensitivities. It is also a great choice for diabetics and those seeking to control their blood sugar, since it is high in both fiber and protein.
At Gelson's, quinoa can be found in our produce department hanging with other packaged specialty items from Melissa's. It is important to rinse it in a fine mesh strainer before you cook it since those healthy saponins can impart a bitter flavor unless they are rinsed off. The quinoa grains are tiny-less than two millimeters in diameter and look a little like cous cous. They can be substituted for most other grains in recipes, since they have a light, delicate flavor. When cooked, the grains swell to three to four times their original size, and they sprout a little spiral tail that adds a slight crunch to compliment the soft, creamy texture in the rest of the grain. For a nuttier flavor, you can toast the grains in the pan before adding liquid for boiling. Chicken and vegetable broths are good cooking liquids since they help add to quinoa's flavor. Stir in other vegetables and any cheese to add color, texture, and seasoning.
This month, try my recipes for
Quinoa and Corn Pilaf.
ne of the best ways to cut calories and fat from cheesecake is to make smaller portions. I made-over this cheesecake recipe for a customer at our Pasadena Gelson's. Using reduced-fat cream cheese called Neufchatel cheese, substituting pumpkin pureé for half of the cream cheese, and using healthy ginger snaps for the crust, all help to lower the fat, saturated fat, trans fat, and calories in this holiday favorite.