Way back in the Fall of 2010, the hubby and I were feeling very adventurous and took off on a backpacking trip to Machu Picchu – Peru. One of the New Seven Wonders of the World and a UNESCO world heritage site…! We were totally fascinated by the pictures of the ruins of Machu Picchu!

Except for Peruvian Chicken, all I knew about Peru was that it was a South American country set high, high, HIGH in the mountains. High enough to cause mountain sickness, and needing days of acclimatization before making any major touring plans.

Both of us had been bitten by the adventure bug pretty bad and the thought of risking our lives on a woozy vacation, trekking and backpacking sounded just perfect. And IT WAS!

I don’t recall myself dealing with the head spins and the nausea as much as the mister though. He, on the other hand, took his 3 days in Lima very, very seriously. Doing all he could, aka, drink the coco leaf tea recommended by many, to prep for the major highlight of our trip.

It was there in the Sacred Valley and in the ruins of Machu Picchu that I first heard about Quinoa (pronounced Keen-wah). I learnt that this ancient seed was sacred for the Incas, being considered “the mother of all grains”.

A sacred plant based food? As valuable as gold? Yet a staple in the ancient Incan diet? Hmmmm! I had to dig deeper… Coming back home, I did, and was blown away with all the health benefits packed into this tiny little seed.

Back home, I noticed the world was also catching on with this valuable food resource. And very quickly, I must say. With its long list of health benefits, Quinoa was soon popularized as a “super food”. United Nations declared 2013 to be “The International Year of Quinoa” being an easily sustainable food source with high nutritional value.

Quinoa has had its moment in the limelight, and rightly so. All varieties of Quinoa are naturally gluten free, high in soluble and insoluble fiber, high in vitamin E and the B vitamins, and high in various important trace elements and minerals like folate, iron, copper, manganese, magnesium and phosphorus as well as antioxidants like plant based flavonoids. Being a seed, with whole grain like properties, it’s a significant source of carbohydrates, and protein. In fact, it’s one of the few plant based complete proteins, containing all nine essential amino acids. Though high in carbohydrates, it still lies low on glycemic index and does not cause a spike in blood sugar and insulin levels as compared to other grains – a plus for those trying to control blood sugar. In fact, a human study conducted by the NIH concluded that replacing gluten-free breads and pastas with quinoa significantly reduced blood sugar, insulin and triglyceride levels.

Another plus, quinoa is not genetically modified (non-GMO) and usually grown organically, making it a favorable alternative for many grains. It is easy to prepare and incorporate into the diet because of its versatility and compatibility with many foods.

A word to the wise: It may be good practice to rinse quinoa prior to cooking. Rinsing helps reduce “saponins” found on the outer layer of the seed. Though saponins can be consumed in small amounts without adverse effects, they are responsible for a bitter flavor if left in place and can also contribute towards gut irritation & immune response in people who are sensitive to them. Rinsing and washing reduces these saponins significantly. Most pre-packaged quinoa is usually pre-washed, but another quick rinse at home wouldn’t hurt anyone. DO rinse if you choose the open quinoa in the bulk section of your store though.

And another word to the wise: Quinoa is not a low carb alternative, neither is it considered Paleo friendly. Not an option for those following a low carb or a paleo lifestyle. If those are not your concerns, gluten sensitivity is NOT a requirement to enjoy your quinoa meal!

Add variety to your meals by using cooked quinoa in place of rice, pasta and couscous in quick stir fries, soups and salads. Use as a base for a savory vegetarian buddha bowl, or a fruit filled breakfast bowl. Cooked quinoa can be used in baked goods as well! Honey Almond quinoa bread, and Quinoa banana bread are a family favorite. Look out for those recipes!

Sweet or savory, the possibilities with Quinoa are endless and you are only limited by your imagination.

Keep some quinoa ready and prepped for yourself to easily incorporate into your meals. Below is a simple and basic method for cooking quinoa:

Basic Quinoa:

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Basic Quinoa

Much Needed:

• 1 cup quinoa – any color, any variety
• 2 cup water
• pinch salt – optional
• 1 tsp oil – optional

How to:

• In a fine mesh strainer, rinse the quinoa under cool running water. Drain.
• Heat oil in a pot. Add the rinsed & drained quinoa and toast just a bit till fragrant. About 2 mins. You can omit the oil if you'd like and toast the quinoa without oil.
• Add in the water, and the salt if using, stir and let come up to a boil.
• Reduce heat to low, and simmer UNCOVERED for another 10 minutes or so till all water is absorbed.
• Kill heat, cover, & steam another 5 minutes.
• Once done steaming, quinoa would have opened its little spiral "tails". Fluff gently.

  Use in your recipe of choice.

a little something extra:

1 cup uncooked quinoa yields around 3 cups cooked

If preparing for a savory side, substitute chicken stock for the water for added flavor. 

Toasting enhances its subtle nutty flavor, but is not a necessary step. If you’d like to skip, just add the rinsed quinoa and liquid to the pan and boil, simmer and steam as described above. 

Cooked Quinoa can be stored covered in the fridge 4-5 days.