Quinoa is an “old” but a new whole grain for many. This whole grain originated in South America. Not only is quinoa a whole grain, it is also high in protein. Quinoa’s protein is very high quality. It contains all the essential amino acids, or the building blocks of protein.
What does protein do for our bodies? Protein does more than build muscle and body tissue. It is needed to repair skin and muscle. When our bodies are sick, cells break down and die. Protein repairs those cells.
Proteins also help speed up many reactions in the body. Enzymes and hormones are proteins.
They also are part of your body’s immune system. Skin is the first line of defense against bacteria and disease.
Protein is also a carrier of other nutrients in the body. The protein, hemoglobin, transports oxygen around in the blood to our bodies’ cells. Muscles that contract your heart also contain protein.
Everyday our bodies need protein. The larger the body, the more protein is needed. One fourth of your plate should be made up of protein rich foods.
What foods are protein rich? Many of us think of meat when we talk about protein. Nuts, seeds, milk and beans also contain good quality protein. Quinoa is a seed. Try quinoa in place of white rice and pasta for a whole grain high protein dish.
Try this simple recipe.
Curried Quinoa and Cauliflower
1 cup quinoa (rinsed)
1 cup frozen peas
2 garlic cloves (chopped)
2 tablespoon olive oil
1/2 teaspoon cumin
4 teaspoon curry powder
1 cup vegetable broth
1 head of cauliflower (about 1 1/2 pounds, trimmed and cut into small florets)
1/3 cup plain yogurt, low-fat (about 5 1/2 tablespoons)
1/2 cup cashews, roasted without salt
1/4 cup cilantro, fresh, chopped
2 tablespoon lime juice
2 tablespoons green onion (scallion), chopped
salt (pinch, optional)
Cook quinoa until just tender, according to package directions. Set aside. Heat oil in saucepan over medium-high heat. Add curry powder and cumin, and cook, about 30 seconds, or until fragrant.
Stir in broth and chopped garlic. Bring to a boil. Add cauliflower, cover, and return to a boil. Reduce heat to medium and simmer 3 minutes. Add frozen peas and cook until cauliflower is just tender, stirring occasionally. Remove from heat.
Stir in 2 tablespoons broth from cauliflower mixture into yogurt in small bowl. Add yogurt mixture to cauliflower. Fold in quinoa, cashews and cilantro.
Sprinkle with green onion and top with a little fresh lime juice. Optional: season with a pinch of salt. Makes 4- 1 ½ cup servings.
