Power Food: Quinoa

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Quinoa, pronounced “keen-wa,” is higher in unsaturated fat and lower in carbohydrates than most grains (technically, it’s a seed), and it’s also a complete protein, since it contains every essential amino acid. It is an excellent replacement for rice or millet in cereals, main dishes, soups, side dishes, salads, and desserts and it cooks in half the time as rice. Quinoa may be ground into flour for use in breads, cakes, cookies and used in making pasta, and it also provides protein, calcium, iron, phosphorous, vitamin E, and lysine. To prepare, rinse thoroughly by rubbing grains together in water in order to remove the bitter outer coating (saponin), which may irritate digestion or allergies. Bring 2-3 cups water to boil and add 1 cup quinoa, reduce heat and simmer 25-30 minutes or until tender.

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