Food of the Week: Quinoa
Have you ever heard of quinoa? Do you have any idea how to pronounce it? Before eliminating gluten from my diet, I was completely unfamiliar with this grain. I quickly learned it's not pronounced quin-oh-ah, but keen-wa.
Quinoa has several health benefits for the population at large, and many of those benefits could be especially good for those of us with fibromyalgia and chronic fatigue syndrome.
- Protein: quinoa has more protein than other grains that are common in our diets. what's more, it's considered a complete protein because it contains all 9 essential amino acids. Protein is necessary for cellular health, and some researchers believe poor cellular function is at the heart of our illness.
- Magnesium: a quarter-cup of quinoa has more than 20% of the recommended daily amount of magnesium, which is one of the most supplements doctors suggest to us the most because it can help ease muscle pain.
- Iron: also about 20% of the RDA in a quarter cup. Iron helps your blood deliver oxygen to the cells, and some researchers believe low oxygen levels contribute to our symptoms.
- Tryptophan: we're mostly familiar with tryptophan from turkey. Your body needs it to produce serotonin and melatonin, which are neurotransmitters/hormones that we're frequently deficient in.
- Lysine: this amino acid is essential for tissue growth and repair.
- Antioxidants: quinoa is a good source of vitamin E, manganese and copper. These are all antioxidants, which are frequently recommended for us.
Since going gluten free, quinoa has been a somewhat regular part of my diet, although I have to say that I've sorely neglected the grains in my diet and increasing them is one of my immediate goals. Quinoa pasta, to me, tastes the most like regular pasta and has the best consistency. So far, I've cooked it just for me and have given my family the regular stuff, but the more I learn about it the more I think I'll start serving it to everyone.
You can also buy whole-grain quinoa and use it instead of rice in many recipes. For more information on quinoa and how to cook with it, see How to Use Quinoa, from About.com Gluten-Free Cooking Guide Teri Gruss.
Have you tried quinoa? How have you cooked it? Leave your comments below!
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More from the Food of the Week Series.
Gluten Free With Fibromyalgia Series:
- #1 - An Emotional Hit
- #2 - Grocery Shopping
- #3 - Cooking
- #4 - Eating Out
- #5 - Foods I Like
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I eat quinoa as a breakfast cereal and as a substitute for rice or potatoes as a side dish.
My son’s girlfriend is allergic to wheat and he makes cookies with quinoa flour. They are delicious.
I used to love quinoa, and would love to try it based on this article. However, in addition to fibromyalgia, I have Crohn’s Disease, and would not suggest that anyone with any type of inflammatory bowel disease eat quinoa. It went through my system intact, as little pinwheels with sharp points, and was, bluntly, painful and unpleasant.
Quinoa is wonderful and can be fixed so many different ways, similarly to couscous flavorings. Thanks for posting this!
Hi, there! I am a quinoa JUNKY. It’s pronounced keen-WAH. I love, love, love this very nutritious little staple. It is fast becoming my favorite food.
At least once a week I make this: Boil the quinoa as you would rice – a 2:1 ratio of water to grain. Add a touch of sea salt (never table salt – that stuff will kill you).
I then sweat (not saute, otherwise the nutrients dissipate) the following (varies every week) in a pan with some rosemary-infused olive oil: chopped red bell pepper, green onions (scallions), shallots, mushrooms (I use different kinds), onion, garlic, ginger and a touch of Thai chile oil. I serve the sauteed vegetables on top of the moist and yummy quinoa – then top it all off with a sprig of fresh rosemary.
It rocks. Even my meat-and-potatoes husband loves it, and he generally only grudgingly eats the organic, vegan or gluten-free meals I prepare (this can be all three!). I also like to use millet, amaranth, flax and other lesser-known grains as staples. Yum! Life can be just fine without gluten.
Quinoa is a complete protein – meaning it’s just as high quality as meat but without the fat or cholesterol. I find that ANY amount of chemicals, sugar or general crap food makes me flare up within hours. I use xylitol (birch sugar) and sea salt in place of sugar and table salt, and no junk food. It’s been rough, but the fear of not being able to move in a few hours is worth giving up the cupcake.
Have fun with the quinoa!
I was so excited when I read about quinoa. I immediately bought some and found out quickly that I cannot tolerate it. I had a horrible case of the runs. I even tried it one more time and the same thing. Will never try it again. Has anyone else heard of this intolerance?
I bought some and cooked it the other day. I have a question and perhaps I just did something wrong but does the grain stay “crunchy” after cooking? Both my hubby and I felt like we were eating thistle bird seed it was so crunchy and we couldn’t finish it. I boiled it like rice as the directions said but it didn’t soften at all nor did it swell up like rice would. Did I do something wrong?
I love it, and it is one of the very few foods I can still eat without GI issues. One of my favorite ways to eat it is with a little almond extract and some stevia…..I have also added coconut oil or coconut milk to this mix, too and it’s really yummy.
Roberta, I am not sure what happened to yours, unless you just didn’t boil it long enough….it takes around 20 minutes for a single serving.
Not only is quinoa wonderful and easily tolerated but so are the gluten free grains TEFF, AMARANTH and MILLET. Try them. They have changed my life!
I FIRST TRIED QUINOA AT MY DAUGHTERS HOUSE. SHE EATS A PARTLY RAW, PARTLY ORGANIC DIET. I LOVED IT AT FIRST TASTE. I LOVE THE NUTTY FLAVOR. I’VE REPLACE IT FOR RICE. SOMETIMES I USE VEGETABLE BROTH INSTEAD OF WATER IN THE COOKING PROCESS. AS IT COOKS I THROW SNOW PEAS AND SCALLIONS IN WITH IT WHEN I’M IN A HURRY,INSTEAD OF COOKING THEM SEPARATELY. YOU CAN DO THAT WITH LOTS OF VEG. ISN’T IT FUNNY HOW YOUR BODY SEEMS TO CRAVE WHAT IT NEEDS?
Made sirloin tips with green peppers and onions over quinoa. Very tasty.