Quinoa

I've not been able to locate a more nutritious rice like substitute than Quinoa (KEEN-wah) .

Quinoa isn't a grain but is a relative of green leafy vegetables such as spinach/chard; it's a complete protein due to the presence of all 8 essential amino acids.


Mix in soups or stews, alone with a little butter on top, with vegetables, for breakfast with maple syrup/cinnamon or fresh fruit or fruit juice mixed in or substitute broth for water for different flavor.

Four pound bags at Costco are approx $8; it can also be purchased in organic food stores but seek the white variety of quinoa.


Instructions: using 2 cups of liquid per cup of quinoa, combine liquid and quinoa in saucepan, bring to boil, lower heat and simmer, coverered, until quinoa is tender but still chewy and white spiral-like threads appear around each grain, about 15 minutes. For a different flavor, toast quinoa in a dry skillet a few minutes before cooking but stir continuously to prevent burning.

Note: Quinoa is not sticky like rice so it's not a good substitute say if you're trying to make healthy sushi - stick to brown rice instead.