You would have to be living under a rock to have not heard the benefits of incorporating whole grains into your diet. Fibre, vitamin, minerals and lower GI are just some of the gains whole grains have over their refined grain counterparts. In an age where gluten intolerance and wheat sensitivity is emerging rapidly in the population, it is important to be aware of other options beyond wheat. Furthermore, for the carb conscious consumer, there pays to explore alternatives to rice and wheat that also provide protein and essential omega 3 acids. Quinoa (pronounced Keen-Wah) is a 5 star performing whole grain can do this.
Don’t be put off by its exotic sounding name. Quinoa can be purchased in the health food section of your supermarket and is priced similarly to couscous.

It has a mild nutty taste that can be substituted for couscous or brown rice and cooks in minutes. Better yet, it contains more protein than any other grain (16.2 %). It is considered a complete protein source with a perfect balance of all eight essential amino acids needed for tissue development in humans. It is exceptionally high in lysine, cystine and methionine-amino acids typically low in other grains. For those with gluten intolerance, quinoa is a great alternative.
The following is a recipe for a quinoa salad that can be ready in 30mins and works well as a side dish or a quick lunch option.

Quinoa Salad

Serves 6 – 8.
Ingredients:

  • 1.5 cups of dry Quinoa
  • Snow peas
  • 2  Corn Cobs
  • 2 zucchinis thinly sliced
  • ¼ Cup Cashew Nuts
  • 1 Onion, diced
  • Juice & rind of 1 Lemon
  • Mint, finely chopped
  • Basil, finely chopped
  • Parsley, finely chopped
  • Crumbled Feta Cheese (optional)

Method
Boil quinoa in plenty of salted water for 15minutes or until tender. It will expand in size. Whilst the water is boiling, blanch the corn and snow peas and place in iced water to prevent over cooking. In a fry pan sauté the zucchini and onion until tender. Once quinoa is cooked, rinse and drain. Place all the ingredients in a bowl and stir to mix. Season with salt, pepper and more herbs until desired flavour is reached.