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Photo by Matthew Kadey, MS, RD
Quinoa
The ancient South American grain, quinoa (pronounced keen-wah), is enjoying surging popularity after the conquering Spanish left it to wither. Nutty-tasting quinoa offers a smorgasbord of vitamins and minerals including magnesium, which plays a role in bone health and blood-sugar control. Plus, it’s considered a “complete” protein source, meaning it serves up all the essential amino acids to repair and build muscle. You can find round quinoa, either beige or red, in health food stores and some larger grocers.
Quinoa Porridge
Makes 4 Servings
1 cup quinoa
1/2 tsp cinnamon
¼ tsp nutmeg
¼ tsp salt
1 cup unflavored milk of choice
1 apple, cored and diced
½ cup walnuts
½ cup raisins or dried cranberries
2 Tbsp maple syrup or agave syrup
1 cup blueberries or other berry of choice
• In a medium-sized saucepan, combine quinoa and 2 cups water.
• Bring to a boil, reduce heat and simmer covered for 12 minutes.
• Pour in milk and simmer for an additional 10 minutes.
• Stir in apple, walnuts, raisins and syrup.
• Cover and let rest 10 minutes.
• Serve topped with blueberries.
You can store extras in the refrigerator and reheat in the microwave or on the stovetop for a quick breakfast fix.
Nutrition facts per one-cup serving: 402 calories, 13 g fat (2g saturated), 65 g carbohydrate, 7 g fiber, 11 g protein, 178 mg sodium