Quinoa (pronounced keen-wa or kee-noo-ah), which has been grown and consumed in the high plains of the Andes Mountains for thousands of years, was considered one of the most sacred foods of the ancient Incas of South America. Each year the Incan emperor, using a golden spade, planted the first quinoa seeds of the season. At the Summer solstice, priests bearing quinoa-filled golden vessels made offerings to Inti, the Sun God. They felt that a steady diet of quinoa would ensure long life because of its nourishing, delicious and vital qualities.

Quinoa has attracted much attention over the last decade because of its impressive nutritional value. Quinoa is higher in calcium, protein, B vitamins and iron than most other grains. Although higher in fat than other grains at 3 grams per cup, one cup of steamed quinoa contains only 200 calories. One cup of quinoa provides 4.7 milligrams (mg.) of iron; 60mg. of calcium; 9 grams (g) of protein; 420mg. of potassium and 5g. of fiber. Quinoa is gluten-free and contains an abundance of amino acids including lysine. Lysine is an amino acid the body requires to make protein. No wonder the Incas called quinoa the Mother Grain.

Quinoa, actually a seed-like fruit used as a grain, has been making its way to our dinner tables since the 1980's. Cooked quinoa is delicious and extremely versatile, as it may be used in the place of almost any other grain. Cooked quinoa is excellent in hot casseroles and soups or cold in salads. It can be roasted for five minutes in the oven before cooking for a toasted flavor. Quinoa can be included as an ingredient in many recipes, from appetizers to main dishes to desserts.

Basic Cooking Instructions
Because of the bitter-tasting saponin contained in the covering on the grain, quinoa should be thoroughly rinsed until the water runs clear and then dried. Combine ½ cup quinoa with 1 cup water and simmer for 15 minutes or until tender. For a nuttier taste, toast quinoa in a hot, dry pan for about five minutes before cooking.

Recipes:

Toasted Quinoa Salad

Ingredients:
¾ c. uncooked quinoa
1c.diced carrots
1 chopped red bell pepper
¼ c. minced parsley
2 sliced green onions
2 Tbsp. lemon juice
1 ½ Tbsp. Tamari or Bragg's
Amino Acid
2 cloves minced garlic
Dash of cayenne pepper

Directions:
Thoroughly rinse quinoa and dry. Toast in the bottom of a large pot until a few grains begin to pop. Add 1½ cups of water and simmer for 15 minutes. Remove from heat and let stand for 10 minutes. Fluff with fork and let cool.

Mix carrot, red pepper, parsley and green onion in a large bowl. Add cooled quinoa and toss to combine. Whisk together lemon juice, tamari, garlic and cayenne. Pour over salad and combine well. Chill until serving time. Serves 4-6.

Tomato Lentil Stew over Quinoa

Ingredients:
2 c. lentils, washed
5 medium large tomatoes or 7 smaller ones
1 c. quinoa, rinsed and dried
2 large onions
3 tbsp. olive oil
Sufficient water for boiling
3/4 tsp. salt (or to taste)
1 1/3 tsp. marjoram
1 1/3 tsp. savory

Directions:
In a medium to large saucepan, boil lentils in water for about 30 - 40 minutes (or until thoroughly cooked). While lentils are cooking, chop onions and tomatoes. In a very large skillet or pan, sauté onions until they are just about cooked (mostly translucent). Add tomatoes and stir occasionally. Crush the marjoram and savory in your palm, rubbing together to release the flavor, and add to the pan. Add the salt. When tomatoes are fairly stewed, add the cooked, well-drained lentils (by this time they should be done). Cook together for a few minutes to blend the flavors.

Helpful Hints & Ideas:
Steamed cauliflower compliments this stew deliciously! Add it to the cooked dish or serve it as a side dish. Another tasty touch is adding cooked arame to this stew. Arame is a nutrition-dense seaweed. Soak a handful of arame in cold water (note: you don't need very much arame - a little goes a long way). While the arame is soaking, heat some oil in a small pan and add a couple cloves of chopped or pressed garlic and a very small amount of diced ginger (optional). Add arame (drained and squeezed) and sauté for a few minutes. Add tamari or Bragg's to taste. When the arame becomes crispy it is ready to eat. Just sprinkle on top of the stew and serve! Arame works well as a complement to any pasta dish.

Quinoa Breakfast

Ingredients:
1/2 c. water
1/4 c. quinoa
1/4 c. steel cut oats
1/4 c. berries or pineapple
1 tbs. raw honey
Currants or raisins to taste

Directions:
Rinse the grains. Boil, then simmer the quinoa in water and honey for ten minutes. Add the oats and fruit and simmer for another 15 minutes. Makes one large serving or two small ones. Variations: try adding some vanilla, cinnamon, nutmeg, nutritional yeast, or use your imagination.

All measurements are approximate. A quinoa breakfast is a wonderful way to start your day. You may choose to add less fruit for a heartier grain-rich winter morning, or add extra berries and fruit for a hot summer morning cool-off. No matter how you enjoy it, know that eating a quinoa breakfast will provide you with an abundance of necessary daily nutrition. What are you waiting for? Get cooking!