By: Tricia Recker Robitaille

Quinoa, pronounced kéen,waà, is one of the ancient grains untouched by modern plant science. For those looking to consume non-genetically modified foods, quinoa is an excellent choice. Quinoa is in fact a seed from the Chenopodium or Goosefoot plant rather than a true grain. It is substituted for grains in cuisine because of its cooking characteristics, which are similar to those of grains. Quinoa seeds range from ivory in colour to pink, red brown and even black, depending on the variety. The texture of quinoa is very interesting as it is both chewy and slightly crunchy and it has a nutty flavour, making it delightful on its own or a great accompaniment to any dish.

Quinoa boasts many nutritional advantages with which most common grains cannot compare. Quinoa contains 50% more protein than do conventional grains, and as it contains an almost perfect balance of all eight essential amino acids needed for tissue development in humans, it is a good food option for vegetarians and vegans.

Quinoa is also an excellent source of dietary fibre. One cup of cooked quinoa has 5.2 grams of fibre of which 36% is soluble fibre and 64% is insoluble fibre. It also is a good source of calcium, magnesium, phosphorus, manganese, B vitamins and iron.

Another benefit to quinoa is that it is gluten-free, making it favourable for allergy sufferers and for those with celiac disease. Those with auto-immune diseases are also cautioned not to eat gluten. Many choose to use quinoa in place of regular pasta. Quinoa topped with pasta sauce is a great meal children (or adults) with celiac disease can enjoy.

Many baking recipes combine quinoa and other gluten-free flours for recipes normally calling for wheat flour. Quinoa is grown at altitudes above 12,000 feet in very arid conditions which are not supportive growing conditions for traditional grains. Therefore, there is no threat of contamination of the quinoa crops with other grains.

Quinoa is a very versatile food. Try preparing quinoa as a hot breakfast cereal for example. Warm some up in a pan with sliced apples and a sprinkle of cinnamon for a variation on oatmeal. Add quinoa to soup as a replacement for potatoes, rice or pasta. Increase the volume of your pot of chili by adding a cup of cooked quinoa; the nutritional value of the chili will be increased as well! Below is a sample of how quinoa can be made into a delicious dish when combined with other foods.