‘Keen-Wah’….Simple ways to use this Superfood…

Are you curious about Quinoa?… quinoaheart


Where do you buy it from?…

How to cook with it?… 

Let alone how to pronounce it? 

Is it Quinoa or ‘Keen-Wah’…

And what do I actually make with it?

Ok let me tell you about this powerful SUPERFOOD and share some of my favourite ways to incorporate this nourishing grain into your diet.

Quinoa (pronounced ‘keen-wah’) is a highly nutritious, ancient grain that originates from South America. Unlike most typical grains, quinoa is gluten-free and high in protein so it is perfect for those who avoid gluten, or those who want to increase plant based protein in their diets. 

Quinoa factsQuinoa is filled with essential nutrients, like iron, vitamin B for energy, calcium and magnesium for healthy nervous system functioning (magnesium is great for those feeling stressed or anxious) and Vitamin E a powerful antioxidant.

There are three main varieties of quinoa available white (a little sweeter), red and black…and all have a delicious nutty flavour when cooked.

You can find quinoa in health food stores and the health food isle of supermarkets. What colour you choose is up to you!

How to cook Quinoa…..

Quinoa is incredibly versatile and can be cooked plain with water or cooked in milk or stock to add a sweet or savoury flavour.

Before you start, make sure you rise the quinoa really well in cold water and add one part quinoa to three parts water and bring to the boil.

You will know when the quinoa is cooked as the grain will have puffed up and formed a little tail. The best part about preparing quinoa is that it takes less than 15 minutes to cook.

To cook sweet quinoa which can be used as breakfast or a dessert

To make sweet quinoa which is delicious in a warming porridge or dessert, substitute water for almond milk and add in some spices like cinnamon or nutmeg.

To cook savoury quinoa to add into salads or vegetables

To make savoury quinoa which can be mixed through salads or roasted vegetables substitute water for chicken or vegetable stock when cooking the quinoa.

Here are five of my favourite ways to use QUINOA…

1. Quinoa Porridge…

Quinoa Porridge is a perfect warming breakfast for the cooler months ahead. A good friend of mine recommends soaking quinoa overnight to make the porridge extra creamy and fluffy (or at least for 20 minutes if you are short on time).

Here is a delicious recipe from the Healthy Chef

2. Quinoa and Vegetable Soup…

Quinoa can turn any vegetable soup into a delicious and Quinoa Vegetable Souphearty protein filled meal…You can use quinoa as a perfect addition to bulk up a meal or as a substitute for beans rice or pasta.

Here is a delicious recipe from 

Two Peas and Their Pods’ 

3. Quinoa Tabbouleh…

On a Sunday afternoon I’ll often cook up a batch of quinoa to use throughout the week. Depending on what I’m having for lunch or dinner I’ll often throw together veggies or salad and then add some quinoa and tuna or salmon for extra protein. 

quinoa_tabbouleh_646Quinoa tabbouleh is one of my family’s favourite salads and will often feature at birthday celebrations. This recipe is an instant hit of nutrients and can be eaten as it is, or with some beans or tuna added through for extra protein. 

Here is Elizabeth Ryder’s simple Quinoa Tabbouleh recipe….

4. Quinoa San Choy Bow…

If you are after a quick and healthy mid-week dinner Quinoa San Choy Bow is perfect! This meal takes less than 30 minutes to prepare and is great for picnics and leftovers for work or school.

Lee Holmes has a beautiful recipe on her site Supercharged Food, this recipe uses only quinoa as the base however you can add minced chicken or turkey if you felt like it.

5. Quinoa Coconut Macaroons…


Quinoa-Coconut-MacaroonsHere is a simple macaroon recipe from Simply Sugar and Gluten Free. (If you wanted to make this recipe sugar free, you could substitute the honey for rice malt syrup).

 So over to you….who is keen on Quinoa? I’d love you to share your comments below or post a picture of your favourite recipe on The Nourishing Space Facebook page.

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About pfarrugia

Inspiring others to lead a life full of Nourishment.
This entry was posted in NUTRITION, WELLNESS and tagged , , , , . Bookmark the permalink.

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