Quinoa, sometimes called a whole grain, is actually the seed of a green leafy plant that is still cultivated in South America. Revered by the ancient Aztecs as a source of energy for their fearless warriors, chefs and home cooks now admire it for its mild taste and creamy texture. Consider it an outstanding base for any meal – from porridge with almost any fruit for breakfast to a hot or cold base for almost any vegetable.

Quinoa is a complete protein, and has all 9 essential amino acids; is very high in manganese that helps keep bones strong and healthy and maintain normal blood sugar levels; is high in fiber and contains niacin, both of which have been proven to lower and control high cholesterol; is gluten-free and has a low glycemic index.

Prepare quinoa as you would prepare rice: simmered in water until it is softened and chewy and the water is absorbed. (The ideal ratio is 2 parts liquid to 1 part quinoa). The water can be flavored with chicken broth or other seasonings. Quinoa seeds require rinsing to remove the bitter coating that protects them from being eaten by birds – rub them between your fingers for a minute or so until the water runs clear.

Now add any veggie and/or fruit you like or have handy. Consider your plate a palette of riotous color – perhaps even grander than you might have concocted in oils or watercolors. Feast your eyes while you feed your body.

Some tasty possibilities (either raw, lightly steamed or roasted to your preference): snow peas, celery, green peas, green beans, carrots, cucumber, scallions, dried cranberries or cherries, dried kale chips, walnuts, tomatoes, grapes, radish, beets and green or red or yellow sweet peppers. Serve on a bed of lettuce or spinach. Dress with a simple oil and vinegar vinaigrette. Salt and pepper to taste.

Allison's Article:

Eating Up a Healthy Rainbow

Allison St. Claire loves to dream about, study, grow, play with, prepare and ultimately enjoy eating great food.

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