Quinoa [KEEN-wah] is frequently referred to as a grain, but is actually a seed that has been around for over 6,000 years. 

“Quinoa is given the title of a superfood because it not only is a complete protein, but also its high fiber content,” said Christina Campbell, associate professor in food science and human nutrition.

It is a great addition for those following a vegetarian or vegan diet. The seed also contains sufficient amounts of lysine and all other essential amino acids, making it a complete protein, similar to meat proteins. 

Not only is quinoa high in vital nutrients, but is also gluten-free, making it an acceptable nutrient for individuals who are not able to tolerate wheat, rye, barley or oats.

When compared to other grains, quinoa has higher amounts of calcium, iron, phosphorus and many B vitamins.

The Food and Agriculture Organization has named 2013 the “International Year of Quinoa.” Promoting quinoa will help support traditional crops, not only to combat hunger, but also encourage healthy eating.

The seed is easily prepared by washing and rinsing one cup quinoa for 5 minutes, adding it to two cups boiling water, bringing the mixture to a boil then reducing the heat and simmering for 15 minutes or until the water has been absorbed by the grain.

Quinoa can be used in place of any dish that calls for rice due to the similarities in their textures and flavors. It is also commonly seen as an ingredient in many other products such as noodles, cereals and snacks.

For an easy way to incorporate more quinoa into your daily diet check out the recipe below. 

Apple Cinnamon Quinoa Muffins (12 muffins)

Ingredients:

• 1 cup cooked quinoa
• 1 cup quick oats
• 3 tablespoons brown sugar
• 1 tablespoon granulated sugar
• 1 tablespoon honey
• 1 ½ cup chopped apples
• 2 eggs, lightly beaten
• 1 teaspoon cinnamon
• 1/2 teaspoon nutmeg

Preheat oven to 350 degrees Fahrenheit. In a large mixing bowl, add cooked quinoa and quick oats. In a separate, smaller mixing bowl, combine your cinnamon, nutmeg and sugars and then add the spice mixture to the quinoa and oats. Then add the maple syrup, apples and eggs and mix until just combined. Spray the muffin pan with non-stick cooking spray. Fill each muffin hole until it is 2/3 full and bake for about 30-35 minutes.