{"id":14417,"date":"2018-12-21T15:40:51","date_gmt":"2018-12-21T15:40:51","guid":{"rendered":"https:\/\/www.mindful.sodexo.com\/uk\/?p=14417"},"modified":"2019-07-11T13:16:20","modified_gmt":"2019-07-11T13:16:20","slug":"get-keen-on-quinoa","status":"publish","type":"post","link":"https:\/\/www.mindful.sodexo.com\/uk\/get-keen-on-quinoa\/","title":{"rendered":"Get Keen on Quinoa"},"content":{"rendered":"

So you\u2019ve been musing over your plate. You\u2019re thinking about eating less meat. Or you\u2019re bored to death with rice. Maybe you just want to try something different. But what?<\/p>\n

Quinoa could be the key to your mealtime happiness. It\u2019s called an ancient grain (even though the part we eat is the seed of the plant), and archeologists say it was domesticated as a crop circa 5000 BC. Primarily grown in Peru and Bolivia, it\u2019s known as the golden grain of the Andes, due to its high nutritional value.<\/p>\n

While Quinoa may be ancient, it\u2019s trendy today, especially for anyone seeking nutritional power. It contains a complete protein, and provides all of the essential amino acids you need.<\/p>\n

It\u2019s especially beneficial if you\u2019re watching how much you eat. Quinoa\u2019s high protein can increase your metabolism, and because it\u2019s high in fibre, you\u2019ll feel full and have a reduced appetite \u2013 which of course means you\u2019ve consumed fewer calories.<\/p>\n

Although there are more than 120 different types of quinoa grown, you\u2019ll mostly find three varieties in your grocery store: white, red and black. All three have a delicate taste that\u2019s almost nutty, and a texture with a bit of crunch. White quinoa is most commonly used, but you may also find red and black varieties in larger stores. The only real difference between them is how they hold their shape after cooking.<\/p>\n

Which leads us to an important subject \u2013 how to cook quinoa, and what you can make with it. The great thing about quinoa is that it\u2019s nearly fool proof to cook. Here\u2019s what to do:<\/p>\n

Rinse it.<\/strong> Quinoa contains saponins, which taste bitter.\u00a0 Rinsing removes the saponins and ensures your quinoa has a pleasant flavour. Most packaged quinoa has been rinsed, but better safe than sorry.\u00a0<\/p>\n

Measure it.<\/strong> Add quinoa and water to a pot, using a 1:2 ratio (as in 1 cup quinoa, 2 cups water, which results in 3 cups cooked quinoa)<\/p>\n

Cook it.<\/strong> Cover the pot. On medium-high heat, bring the quinoa and water to a boil, then reduce to low and simmer for 10-20 minutes.\u00a0 The quinoa is done when the water\u2019s been absorbed. Each seed becomes fuller and takes on a curly shape.<\/p>\n

Fluff it.<\/strong> Stir the quinoa with a fork, then cover and let rest for 2 minutes.\u00a0<\/p>\n

Serve or Store.\u00a0\u00a0 <\/strong>If you\u2019re using your quinoa in a hot dish, you\u2019re ready to serve. If you\u2019re putting it in a salad or other cold dish, spread it out on a rimmed dish or sheet so it cools quickly, and then refrigerate it.\u00a0<\/p>\n

Now that you know how easy it is to make quinoa, you need some ideas on what to make.\u00a0 It can be a side dish, a casserole, salad base, and so much more. And of course, Mindful has quite a few recipes for healthy quinoa dishes with full flavour:<\/p>\n

Breakfast:<\/h3>\n

Ellie Krieger\u2019s Breakfast Grain and Sauteed Banana Bowl<\/a><\/p>\n

Red Quinoa Pancakes<\/a><\/p>\n

Lunch:<\/h3>\n

Baja Fish and Quinoa Tacos<\/a><\/p>\n

Mediterranean Spinach and Quinoa Salad<\/a><\/p>\n

Dinner:<\/h3>\n

Grilled Pesto Salmon with Quinoa and Veggies<\/a><\/p>\n

Quinoa Stuffed Bell Peppers<\/a><\/p>\n

Roasted Delicata Squash Stuffed with Spicy Quinoa<\/a><\/p>\n

And even dessert!<\/h3>\n

Quinoa Chocolate Chip Cookies<\/a><\/p>\n

You\u2019ll be hard-pressed to find a more nutritious and versatile ingredient than quinoa. It goes well with so many foods, and it\u2019s tasty too! Once you\u2019ve tried it, it\u2019s sure to become a pantry regular.<\/p>\n

 <\/p>\n

Sources:<\/em><\/p>\n

Is Quinoa Really Worth The Nutrition Hype? (n.d.). Retrieved February 28, 2018, from http:\/\/time.com\/4052489\/quinoa-health-benefits-nutrition\/<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

So you\u2019ve been musing over your plate. You\u2019re thinking about eating less meat. Or you\u2019re bored to death with rice. Maybe you just want to try something different. But what? Quinoa could be the key to your mealtime happiness. It\u2019s called an ancient grain (even though the part we eat is the seed of the […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[78],"tags":[],"class_list":["post-14417","post","type-post","status-publish","format-standard","hentry","category-balanced-eating-uk"],"acf":[],"yoast_head":"\r\nGet Keen on Quinoa - Mindful by Sodexo - United Kingdom<\/title>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.mindful.sodexo.com\/get-keen-on-quinoa\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"A Fitness Plan for Real Life\" \/>\r\n<meta property=\"og:description\" content=\"Quinoa is delicious and packed with nutritional power.\" \/>\r\n<meta property=\"og:url\" content=\"https:\/\/www.mindful.sodexo.com\/get-keen-on-quinoa\/\" \/>\r\n<meta property=\"og:site_name\" content=\"Mindful by Sodexo\" \/>\r\n<meta property=\"article:published_time\" content=\"2018-12-21T15:40:51+00:00\" \/>\r\n<meta property=\"article:modified_time\" content=\"2019-07-11T13:16:20+00:00\" \/>\r\n<meta property=\"og:image\" content=\"https:\/\/www.mindful.sodexo.com\/uk\/wp-content\/uploads\/sites\/7\/2018\/12\/MDF_April2018_Quinoa_620x350.jpg\" \/>\r\n\t<meta property=\"og:image:width\" content=\"620\" \/>\r\n\t<meta property=\"og:image:height\" content=\"350\" \/>\r\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\r\n<meta name=\"author\" content=\"admin\" \/>\r\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\r\n<meta name=\"twitter:title\" content=\"A Fitness Plan for Real Life\" \/>\r\n<meta name=\"twitter:description\" content=\"Quinoa is delicious and packed with nutritional power.\" \/>\r\n<meta name=\"twitter:image\" content=\"https:\/\/www.mindful.sodexo.com\/uk\/wp-content\/uploads\/sites\/7\/2018\/12\/MDF_April2018_Quinoa_620x350.jpg\" \/>\r\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\r\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.mindful.sodexo.com\/uk\/get-keen-on-quinoa\/\",\"url\":\"https:\/\/www.mindful.sodexo.com\/get-keen-on-quinoa\/\",\"name\":\"Get Keen on Quinoa - 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