Food Focus: Quinoa

by Claudia

Food Focus: Quinoa

Quinoa (pronounced keen-wah), is a nutritional powerhouse. It contains all nine essential amino acids, making it a great source of protein for vegetarians. It’s also high in magnesium, fiber, calcium, phosphorus, iron, copper, manganese, riboflavin and zinc.

While quinoa is widely considered a grain, it’s actually the seed of a plant related to chard and spinach. It’s a gluten-free grain and has a similar effect as other whole grains in helping to stabilize blood sugar.

While it isn’t necessary, for best results, rinse quinoa before you cook it or even soak it for a few hours or overnight.

When cooked, it has a fluffy, slightly crunchy texture. Try it in soups, salads, as a breakfast porridge or as its own side dish.

Recipe: Easy Quinoa Pilaf

Prep Time: 3 minutes Cooking Time: 30-40 minutes Yield: 4 servings


  • 1 cup quinoa
  • 2 1/4 cups water or stock
  • 1/2 cup dried cranberries
  • 1/2 cup walnut pieces
  • 1/4 cup chopped fresh parsley pinch of salt


  1. Rinse quinoa in fine mesh strainer until water runs clear.
  2. Boil the water and add quinoa and salt, cover and reduce heat.
  3. After 15 minutes add cranberries and walnuts to top; do not stir.
  4. Cook 5 minutes more, until all the liquid is absorbed.
  5. Remove from heat, add parsley and fluff with fork, cover and let sit for 3-5 minutes and serve.

In joy,


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