Pick of the Week: Quinoa

Today, it's all about one of my favorite grains, an ancient one that works so well in today's modern kitchens. It has what to me is the triangle of appeal: It cooks fast, is extremely nutritious, and it's yummy. What more could you ask from a food?

Quinoa -- say ke no uh -- is a perfect protein, which means it contains all nine essential amino acids, which are critical to life and a properly functioning metabolism. It is especially high in the amino acid lysine, essential for tissue growth and repair.

Still not convinced? Quinoa is a great source of magnesium, a mineral that helps relax blood vessels. Studies have shown the mineral can help migraine suffers, preventing the constriction and rebound dilation of migraines. In addition, low levels of magnesium have been associated with increased hypertension and heart disease.

And although it is considered a whole grain, it is actually a member of the leafy green family. So if you can't get your loved one to eat their spinach, pass the quinoa instead.

This recipe I clipped years ago from Prevention Healthy Cooking, terrific as a side dish, with enough protein to stand on its own when you’re looking for a meatless meal.

QUINOA WITH APRICOTS AND PECANS

3 Tblsp. chopped pecans

2/3 cup quinoa

2/3 cup orange juice

2/3 cup water

1/3 cup dried apricots

¼ cup golden raisins (I recently have been using dried cranberries)

2 scallions, finely chopped

1 Tblsp. chopped fresh cilantro

1 Tblsp. lemon juice

1 tsp. olive oil

½ tsp. salt

• In small nonstick skillet, toast pecans over medium heat, stirring often, 3 to 4 minutes or until lightly toasted. Tip onto a plate; let cool.
• Place quinoa in a fine-mesh strainer; rinse under cold running water 2 minutes.
• In medium saucepan, stir together quinoa, orange juice and water. Heat to boiling. Reduce heat; cover and simmer 12 to 15 minutes or until liquid is absorbed. Transfer the quinoa to a large bowl. Add apricots, raisins, scallions, cilantro and toasted pecans. Stir in lemon juice, oil and salt.
• Makes 4 servings. Per serving: 240 calories 240; 7g fat; no cholesterol, 310mg sodium, 40g carbohydrate, 3g fiber, 5g protein.

The following recipes I used years ago in The Advocate/Greenwich Time, and both have become like old friends, perfect to reach for when I want something really healthy. And since both can be served at room temperature, double or triple the amount for a party. I make both a lot during Lent, which might help Terri Vanech with yesterday’s request for meatless recipes for Lent.

SOUTH-OF-THE-BORDER QUINOA

1 cup quinoa

2 cups water

1 14-oz. can black beans, rinsed, drained

1 cup frozen corn kernels (I love Trader Joe’s roasted corn)

4 scallions, chopped

½ cup salsa of your choice (Huskie medium hot rules!)

Juice and zest from 1 lime

2 Tblsp. olive oil

2 cloves garlic, minced

2 tsp. cumin

1 tsp. oregano

½ tsp. salt

¼ tsp. chipotle chili powder

¼ cup chopped fresh cilantro

• Place quinoa in a fine-mesh strainer; rinse under cold running water 2 minutes. Place in boiling salted water about 15 to 20 minutes. Place in large bowl.
• Add beans, corn, scallions and salsa
• Place lime juice and zest in a small bowl. Whisk in oil. Then whisk in remaining ingredients, except cilantro. Taste and adjust seasonings.
• Add dressing to quinoa. Gently add cilantro. Quinoa can be served warm, or bring to room temperature.
• Makes 6 servings. Per serving: 223 calories, 7 g fat, no cholesterol, 38 g carbohydrates, 8g fiber, 530 mg sodium, 8g protein.

BEANS AND QUINOA
1 cup quinoa
2 cups water

2 14-oz. cans cannellini beans

¼ cup balsamic vinegar

¼ cup olive oil

3 Tblsp. fresh rosemary leaves, chopped

4 large cloves garlic, minced

Juice and zest of 1 lemon

½ tsp. salt

Pepper to taste

• Place quinoa in a fine-mesh strainer; rinse under cold running water 2 minutes. Place in boiling salted water about 15 to 20 minutes. Place in large bowl. Add cannellini beans.
• Place balsamic in small bowl. Whisk in olive oil. Add remaining ingredients. Taste and adjust seasonings.
• Add dressing to quinoa and beans. Quinoa can be served warm, or bring to room temperature.
• Makes 8 servings. Per serving: 380 calories, 7g fat, 47g carbohydrates, 155mg sodium, 10g fiber, 16 g protein.