In the Kitchen with Quinoa

Article and photo by Kalvin Valdillez

The word about Wellness Wednesday is spreading throughout the Tulalip community. Hosted by SNAP-ED every Wednesday at 2:00 p.m. at the Tulalip Administration Building, the event alternates weekly between live-cooking demonstrations and quick and effective workout regimens to promote healthy lifestyle choices for the busy workaholics with full schedules.

During the last week of March, SNAP-ED Coordinator AnneCherise Jensen whipped up a delicious southwest quinoa dish, to much approval from the Wellness Wednesday participants.  AnneCherise shares the many benefits of quinoa as well as the southwest quinoa recipe. Enjoy!

Quinoa: Quinoa is one of the oldest grains and has been around for centuries! Its history traces back to South America and South Africa, and has only been introduced to the United States as a “super food” within the last decade.

Quinoa is especially healthy because it is high in protein, healthy fats, insoluble fiber and various vitamins and minerals.

Protein: Amino acids are the building blocks of proteins, and proteins are the building blocks of all tissues in our body. Some of the amino acids are referred to as “essential” because of our body’s inability to produce them, making it essential to acquire them from the diet. Quinoa contains more protein than both corn and brown rice, making it an excellent source of plant based protein. Quinoa is even considered a “complete” protein source, meaning it provides all the essential amino acids needed in our diet. For those who are vegetarian or vegan, Quinoa is an excellent way to get an adequate amount of protein through your diet.

Fat: Quinoa contains healthy fats, such as omega-3’s and omega-6’s that are extremely heart healthy! Consuming a diet high in omega-3’s and omega-6’s help lower bad cholesterol and prevents against heart disease.

Carbohydrates: Quinoa contains more fiber than brown rice. Quinoa is an excellent source of insoluble fibers which are great for keeping you fuller longer, keeping you regular, and can even help you lose weight.

Vitamins & Minerals: Quinoa is a good source of antioxidants and minerals, providing more magnesium, iron, fiber and zinc than many common grains.

How to COOK with Quinoa: Quinoa is easy to cook! It’s the same procedure as rice. Boil two cups of water for every 1 cup of dry quinoa. Add quinoa to boiling water; simmer heat with lid for 10-15 minutes until water is fully absorbed. Once it’s cooked, the possibilities are endless!

  • Quinoa is mild in flavor, and is a great addition to any salad!  Quinoa adds texture and an overall higher nutrient profile to any fruit or vegetable salad.
  • Quinoa is a great main ingredient for any casserole!
  • Quinoa is great in stir fry’s! Just substitute the rice in any of your favorite dishes!
  • Add quinoa to your morning egg scramble or omelet for even more super fuel!
  • Try baked Stuffed Peppers with Quinoa and your favorite protein!
  • Bake with it! Add some quinoa to your zucchini, banana and carrot bread for extra health benefits!
  • Make it into a snack! Try Peanut Butter Quinoa Balls – only 2 ingredients, Peanut butter and Quinoa. Great after school snacks for your kids!

Southwest Quinoa

Ingredients 

  • 1 Avocado
  • 1 (15-ounce) can Black beans
  • ½ cup Cilantro, fresh leaves
  • 1 cup Corn, canned or roasted frozen kernels
  • 2 cloves Garlic
  • 1 Onion
  • 1 Lime, Juice of
  • 1 (14.5 oz.) can Tomatoes,
  • 1 cup Quinoa
  • 1 tsp Chili powder
  • 1 tsp. salt & black pepper
  • 1/2 tsp Cumin
  • ½ tsp. garlic salt
  • 1 tbsp. Olive oil or Canola oil
  • 1 cup shredded cheese (optional)

Directions

  • Precook quinoa in a separate pan. Boil two cups water for one cup quinoa; simmer heat to low after adding in quinoa. Let sit until water is fully absorbed.
  • Heat olive oil in a large skillet over medium high heat. Sauté’ garlic and onion, stirring frequently until fragrant, about 1 minute.
  • Add in drained and rinsed beans, tomatoes, corn, chili powder, cumin and garlic powder into large skillet; season with salt and pepper, to taste.  Add the cooked quinoa into the large skillet. Stir in avocado, lime juice and cilantro. Add cheese to the top for your liking (optional).
  • Serve immediately.