Yummy Quinoa Recipes

Sep 3

Honestly, I’ve been obsessed with quinoa for years now. And here on the streets of Bondi, this fluffy little seed is finally starting to get the kudos it deserves.You’ve probably seen quinoa tossed in salads, or used as an alternate to grains in baked goods at your favourite cafes, restaurants and organic bakeries. You may have even begun experimenting with it yourself at home.Here at BUF, we think this quirky little superfood is set to stick around for good, so let’s get you up to scratch with 6 cool things you need to know about quinoa and a few yummy recipes to get you started!

It has a fancy name

This little beauty is pronounced “keen-wah” or “kin-wah” instead of “Quooie-noah” (don’t laugh, I’ve heard it countless times!). Let’s be honest, who can resist a posh sounding food?

It comes in different colours and forms

Quinoa comes in black, red or white (regular) varieties. Studies have shown that red Quinoa is the most nutrient dense out of the three, with slightly higher levels of protein, calcium, iron, phosphorus and riboflavin. Quinoa can be purchased puffed or rolled into flakes.

It’s really high in protein

A 100g serving of quinoa contains over 20g of protein, which equates to a child's required protein intake for one day. It also has an essential amino acid balance similar to milk, so is a good source of calcium, phosphorus, magnesium and iron.

It’s gluten free!

Quinoa has a low glycaemic index (GI), is gluten free and is high in dietary fibre, which means you’re likely to feel fuller for longer and avoid the insulin spike something like white rice or cereal would cause.

It has multiple health benefits

Quinoa, as an alternate protein source, can help lower blood cholesterol and blood pressure levels. It may also help reduce the risk of obesity, heart disease and type 2 diabetes and is a great boost to a plant-based diet.

It’s easy to cook

While it’s not essential, it’s BEST to soak Quinoa for at least 15 minutes before you cook it. Use 1 cup of quinoa to 2 cups of water. Bring water to the boil, reduce the heat then allow to simmer gently for 15 minutes with the lid on. Stir occasionally and fluff up with a fork after the water has been fully absorbed. Once cooked quinoa can be added to salads, burgers, vegetable loaves, or used as a bed for stews and casseroles. Feeling inspired? Try our healthy quinoa salad recipe below, or indulge with our yummy choc-quinoa cookies... you can buy Quinoa at health food stores and most supermarkets are starting to get with the program too, so keep your eyes peeled and get cooking!

Spring Quinoa Salad with Basil and Pistachios

Ingredients:

2 cups red or white quinoa
4 cups of boiling water
2 cup of diced English cucumbers
2 cup of diced tomatoes
1/2 tsp dry dill
1 avocado sliced
1/4 extra virgin olive oil
1/2 cup of lemon juice
freshly ground black pepper
5 – 8 basil leaves sliced into ribbons
1/4 cup of whole pistachios
2 tbsp chia
Salt to taste

Method:1. In a pot bring 4 cups of water to the boil. Add quinoa and let it simmer for 12 – 15 minutes or until all the water is absorbed by the quinoa and the husk, which is a white curly cue strand, is separating from the quinoa itself. While the water is boiling and quinoa cooking, slice the cucumber and tomatoes into evenly sized pieces.2. Slice the avocado, chop the basil and prepare; salt, dill, pistachios, olive oil, lemon juice and chia.3. Once the quinoa is cooked, fluff with a fork and place into a large bowl. Add the cucumber, tomatoes, avocado and chia to the quinoa. Mix well with a wooden spoon or spatula. Add the olive oil, lemon juice, salt, dill, basil and pistachios. Add freshly ground black pepper. Toss well. Enjoy. Delish.

Yummy Choc-Quinoa Cookies