Meet quinoa nutritious and delicious


 By JUDY E. BUSS
 FEELING Frr CORRESPONDENT

 Most likely, you have heard about
quinoa, but perhaps never tried
cooking it. In this column you'll get
all the help you need, and when you
cook your own quinoa you will fall in
love with this delicious food brimming
with nutrition. Even though quinoa
(pronounced KEEN-wah), resembles a
grain, it is actually not a grain at all. It is
small, round seed from a plant related
to Swiss chard, spinach and beets.
 Quinoa is highly nutritious and
gluten-free, and is therefore an
excellent food source for those with
gluten intolerance. Because a serving
of quinoa offers complete protein
(which includes all the amino acids),
it is also an outstanding meat replace-
ment for vegetarians and vegans. This
wonderful-tasting foodstuff contains
numerous health-promoting vitamins,
minerals, antioxidants and fiber.
 Quinoa originated in South America
and was in use as early as several
thousand years B.C. It was also one of
the main foods eaten in the ancient
Inca Empire. The most common type
of quinoa is off-white in appearance,
but the red and black varieties are
available in some health food stores as
well. Keep it in an airtight container,
preferably in the fridge.
 Prepare quinoa the same way you
would whole grains. Measure one
part quinoa to two parts liquid. When
cooked, it is fluffy and has a delicate,
somewhat nutty flavor. During the
cooking process it expands to about
three times its original size.
 Thoroughly rinse the quinoa in a
fine-meshed strainer before cooking
it to remove the naturally occurring,
bitter outer coating. Cooked quinoa
is extremely versatile: It tastes great
plain, can be consumed hot or cold,
as a main or side dish, as breakfast,
or added to soups. Mix cooked vege-
tables with quinoa, or raw ones and a
dressing, or fruit and nuts, or with just
a little cinnamon, or some olive oil,
lemon juice and a dash of salt.
 Enjoy making new deliciousness in
your kitchen, and try the recipes below:
so easy and quick-to-make, you don't
even need a special app.


Judy E. Buss


 QUINOAWITH VEGGIES
 2 servings
 3/4 cup uncooked quinoa
 1-1/2 cups water
 2 tablespoons olive oil
 1 medium yellow onion, chopped
 3 cloves garlic, finely chopped
 3 large leaves chard or kale
 Salt to taste
 Rinse the quinoa in a strainer. In a
medium saucepan place quinoa and
water and bring to a boil. Reduce heat,
cover, and simmer 20 minutes, or until
all the water is absorbed. Meanwhile,
trim both ends of the onion and cut
it in half lengthwise. Thinly slice each
onion half crosswise. Heat oil in a
large skillet over medium heat. Stir
in onion, cover, reduce heat to low.
Cook 10 minutes, or until onion is
translucent, stirring occasionally. Rinse
chard (or kale), dry with paper towels,
remove stems and shred the leaves.
When onion is done, add garlic, and
salt, and cook 2 minutes. Add half of
the shredded leaves, cover, and cook a
few minutes until they wilt. Mix in the
remainder of the leaves and cook a few
more minutes until all the greens are
wilted. Don't overcook. Mix the greens
mixture with the quinoa.

 QUINOA SUPERBREAKFAST
 WITH FRUIT
 2 servings
 3/4 cup uncooked quinoa
 1-1/2 cups low-fat milk or soy milk
 1 cup blueberries, or chopped


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strawberries, or peacIies.
 1/4 teaspoon hinel giated lein'-'n
zest
 1 teaspoon hone\ i ipti'iIal I
 Rinse the quilnoia in1 a Siiaiiei and
place in a medium iiiaucepain s ii I
the milk. Bring 1 a boil. covei, ledtice
heat, and simrnei 18 IniiulteS. 1:i utlil
almost all the milk liha, been iabsolibed
Remove from thle srve, sii in olie\ i if
using), andzest NIL\ in fiti aind seire

 QUINOA-MINI SALAD
 2 servings
 1 cup uncooked quiil,:a
 2 cups water
 1 tablespoon fielh gated lein''ln zest
 2-3 tablespoons leinOln jice
 3 tablespoons etiia vgii 'like ''il


 -;4 cup fiielh chopped pai sle\
lea \es.
 12 '-' cup fhiiel\ clipped intii leaves
 In ;I Sialiieie, liine quioI ;aIand place
iII ;i medium saucepan Add tle \;atei.
coei. iand bIInIg t -a ; boil Reduce heat
;-Ind Siimmiei -'0 iinutel :t until all
\itei li ha, been ;aibs,-,i bed Remn'-,e
iom ',i-n e. ufltu \\h( fi,,lk Cool
NlIeaiixliile. mi a medium bo\l mi\ all
othei iigiedielr[ Mi\ inI quilia.;i, co-ei
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1it1- E Buss


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MICHAEL


ARKGRAF, D.D.S.


General & Implant Dentistry z
Former faculty member of Marquette University School of Dentistry -_
 301 W. Olympia Ave., Punta Gorda 575-2273
50458684 www.drmarkgraf.com


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