Good Gluten-free Alternatives - Part 1

As I stated in my last post, those who are gluten intolerant do have some options and you don’t have to have an issue with gluten to enjoy these! Perhaps the most common option these days (outside of corn) is quinoa. Let me tell you a bit more about it.

Quinoa (Chenopodium quinoa) is often considered a grain, but it in fact a seed which comes from the same botanical family as spinach and beets. (Although the leaves of the quinoa plant are also edible, I've not seen them available anywhere for purchase.) Quinoa has been cultivated and consumed for more than 5000 years originating with the Incas. It is native to the Andes mountains and the name quinoa means “mother grain” in Inca.

The seeds of the quinoa have a protective pericarp layer of saponin (a really bitter substance) which must be removed by alkali before the quinoa is edible. This is most commonly performed before you buy the quinoa, but I recommend rinsing the quinoa in 3 changes of water before cooking, just in case there is residual saponin still present.

What is really interesting about quinoa though is its nutritional profile. It is considered a complete protein (has all of the essential amino acids present) and the FAO have deemed it comparable to dried whole milk. One cup of cooked quinoa contains 222 calories, 8 grams of protein, 3.5 grams of fat, 39 grams of carbohydrates, 5 grams of which are fiber (64% insoluble, 36% soluble). It also is a good source of iron (2.8 mg per cooked cup).

This is all great right? But you really want to know what does it taste like and what do I do with it. It has a slightly nutty flavor and can be consumed for every meal of the day. You can cook it and add milk, cinnamon & some fruit for breakfast, or make a cold salad with it for dinner. I’m going to share my favorite recipe for this fascinating little seed with you to get you started.

1) Cook 1 cup of quinoa in 2 cups of water (salted) for 10-15 minutes (until tender). If there is water still remaining, drain in a sieve, and then add to a bowl big enough to do some mixing.
2) Drain & rinse 1 can (15 oz) of cooked black beans and place in the bowl.
3) Defrost 12 oz of frozen corn and place in the bowl.
4) Finely chop 1 small (or medium) red onion and add to bowl.
5) Add your favorite salsa – I prefer to use Fronterra Double Roasted Tomato Salsa for this recipe, it has a great smoky flavor - no quantity here, just to the flavor and consistency you desire.
6) If desired, add chopped fresh cilantro to taste, salt & pepper.

7) Mix all ingredients together.
8) This dish can be served warm or cold as a side dish or main dish.

I hope this has inspired you to give the little quinoa seed a try, after all variety is the spice of life! I'll be back with some other gluten-free alternatives next time.