There has been quite a bit of information lately about the nutty little grain called quinoa; pronounced “keen-wah”. So what is the big deal? Well, for starters, it is considered a “super food”, a relative to beets, spinach and chard in the form of a tiny grain. Quinoa comes in light brown, red and black varieties and has a mellow flavor. It is easily substituted for white—non nutritious—grains such as white rice, and potatoes.

Want more? Quinoa:

1. Is high in magnesium - magnesium helps relax blood vessels, which may result in fewer headaches for migraine sufferers and decreased risk of hypertension and stroke.

2. Is a good source of manganese, iron, copper, phosphorous, vitamin B2 and other essential minerals.

3. Has the highest protein content of any grain (it is especially high in lysine, an amino acid that is typically low in other grains). Quinoa's protein is complete, containing all nine essential amino acids - a rarity in the plant kingdom.

4. Is gluten-free and easy to digest.

According to the health guru, Dr. Weil, “A serving of true whole grains - embellished or plain - makes a healthy side for almost any meal, but they are also wonderful in soups, stews, salads and stuffing.” They are also good cooked as a breakfast cereal with your favorite fruit added, and muffins.

As with most grains there are some tips to cooking with them:

• For most grains, rinse prior to cooking to remove any debris (rolled oats and kasha are exceptions). It's particularly important to rinse quinoa, which has soap-like components called saponins that can taste bitter and have a laxative effect. To rinse, place in a bowl of cold water and swish around with your fingers, refilling the water once or twice. Drain in a fine-meshed strainer.
• The instructions given for each grain here are for stovetop preparation. But you can also use a rice or pressure cooker for any whole grain instead of a pot on the burner; just know that the cooking times and liquid ratios provided may need to be adjusted.
• To reduce cooking time for longer-cooking grains, pre-soak them for a few hours or overnight (with the exception of quinoa, which has a bitter coating that can be absorbed if soaked; rinse quinoa briefly instead).
• Except where stirring or uncovering is suggested, don’t remove the lid while cooking grains, as it disrupts the steaming process.
• If you are watching your sodium intake, feel free to cook your grains in unsalted water. Otherwise, one-fourth teaspoon of sea salt goes a long way (add salt when you combine grain and water in the pot). Alternatively, try using vegetable broth as the cooking liquid, or for a more exotic flavor, a 50/50 mixture of water and juice. You can even add a splash of wine or dried herbs.
• It’s generally a good idea to purchase grains in bulk, except where otherwise noted. Some grains such as rice and oats are found at typical supermarkets, but you will have better luck finding more obscure grains, such as teff and amaranth, at your local natural foods store. For all grains, opt for organic varieties from the bulk bins of health food stores whenever possible - they have higher turnover rates, which improves the likelihood of freshness.
• Store in tightly sealed containers in the pantry (or another cool, dry, dark place). Even better: store in the refrigerator if you have room. Unless otherwise noted, properly stored grains can last up to one year.

Cooked Red Quinoa

4 cups red quinoa
1 cup yellow onion, diced
1 cup celery, diced
8 cups water
2 tablespoons salt (or to taste)
3 sprigs fresh oregano

Sauté onions and celery. Season with salt, pepper and oregano.

Add quinoa and water. Cover and boil on medium heat for about 25 minutes until cooked and fluffy.

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