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Q is for quinoa

be. A-Z Guide — Posted 31/07/13

Popular with Incas before it was popular with the contestants of MasterChef, quinoa (keen-wah) is certainly the flavour of the month in the culinary world.

Quinoa is a small, typically light-colored grain. As well as the light colored variety, it is also available in red, purple and black.

Quinoa is a good source of protein, fibre, magnesium and iron. It is cooked with a 2:1 water to quinoa ratio and can be prepared in your rice cooker. As well as being highly nutritious, quinoa has a low glyceamic index and is a gluten-free grain. Combined with a slightly nutty flavour and simplicity to prepare, it can be used in salads, stir-frys, soups or in place of rice.

Quinoa is also a great option to replace white grains in your diet such as white rice. Some other suggestions for how to include quinoa into your winter diet are:

• mixed through stews and casseroles

• tossed in salads or roast vegetables

• cooked in hearty winter soups

• as a substitute for mashed potato or white rice

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