Quinoa, pronounced keen-wah , is considered to be one of the worlds super foods. Indigenous to South America’s Andes Mountains, quinoa is grown at altitudes between 10,000 and 20,000 feet above sea level.  Incans revered the tiny seed and legend has it that for the first planting of each year the soil was turned with a gold-tipped shovel and the first seeds were sown by the emperor.

First cultivated more than 5000 years ago quinoa is considered to be a pseudocereal as opposed to a true grain cereal, even though it is often called chisaya mama or mother of all grains. Quinoa is actually a chenopod (Chenopodium, goosefoot species) which puts it in the same group as spinach, beets and chard.

This staple of pre-Columbian Andean civilizations is a powerhouse of nutrition with a balanced set of essential amino acids for humans; it is a terrific source of dietary fiber and is high in both magnesium and iron – which many Americans lack in their diets. A deficiency in iron can lead to anemia and magnesium deficiencies have been tied to everything from muscle cramps to a worsening of headaches, ADD, asthma and allergies. Quinoa is also gluten free and ground quinoa flour makes an excellent alternative to wheat flour for most recipes.

An extra nutrient boost can be attained by allowing the quinoa to germinate, which only takes about 2-4 hours. Germination multiples the nutritional value and can be easily achieved by placing seeds in a glass of clean water for a few hours, which will release the natural gases and render the seeds suitable for salads and other cold dishes.

Unprocessed quinoa has a bitter-tasting outer layer called saponins, which can make the seed unpalatable and mildly toxic. Most quinoa sold in the United States has been mildly processed to remove the saponins; however it is still recommended that you rinse the quinoa well in a fine mesh strainer before cooking.

Once rinsed, cooking quinoa is akin to cooking rice – for every cup of dry quinoa bring two cups of water to boil, add a pinch of salt, the quinoa, stir, cover, reduce to a simmer and cook 12-15 minutes or until the water has all been absorbed. After being cooked you can eat it hot or cold, use it wherever you would plain white rice, or eat it like oatmeal with your favorite toppings.

To add a new dimension of flavor and texture you can also lightly toast the seeds first. Once rinsed, put seeds in a non-stick pan over medium-low heat, using a wooden spoon or other heat-proof utensil, stir the quinoa seeds occasionally to prevent burning. In 3-5 minutes the water will have cooked off and the seeds will begin have a slightly nutty aroma – like a cross between toasted almonds and popcorn –  after 2-3 more minutes the seeds will begin to pop and dance around the pan a little. Remove from heat, cool and store in an air tight container.

You can eat toasted quinoa straight, season it like you would nuts, add it to your favorite snack or trail mix or cook it like rice – it will have a nuttier, slightly chewier texture than cooking it untoasted.

Quinoa has made quite a stir in the United States over the last few years and is now more readily available than ever and can likely be picked up at your local big name grocer, however you’re likely to find it at a better value if you visit the bulk food section of your local food co-op or whole foods market.

If you’re not sure where to begin your quinoa culinary adventures check out our recipes section for You & Improved original recipes at http://youandimprovedllc.com/resources/recipes/ .