Quinoa Pilaf

Prep Time: 5 minutes (plus optional overnight soaking)
Cooking Time: 35 minutes
Yield: 4 servings

Ingredients:
1 cup quinoa
2 1/4 cups water or stock
1 Tbsp butter or coconut oil or olive oil
1/2 cup dried cranberries
1/2 cup walnut pieces
1/4 cup chopped fresh parsley
pinch of salt

Directions:
1.     Rinse quinoa in fine mesh strainer for a full 60 seconds to remove the soapy-looking saponin.
2.     Boil the water and add quinoa, salt and oil, cover and reduce heat.
3.     After 15 minutes add cranberries and walnuts to top; do not stir.
4.     Cook 5 minutes more, until all the liquid is absorbed.
5.     Remove from heat, add parsley and fluff with fork, cover and let sit for 3-5 minutes and serve.

Note: Rinsing the quinoa and then soaking overnight at room temperature in 1 cup warm water with 2 Tbsp lemon juice or yogurt will increase the grain’s digestibility.  Do not discard the soaking water, and reduce the amount of water or stock to 1 1/4 cup.

Food Focus: Quinoa

Quinoa (pronounced keen-wah), is a nutritional powerhouse with ancient origins. It was originally cultivated by the Incas more than 5,000 years ago; they referred to it as the “mother of all grains.” It contains all nine essential amino acids, making it a great source of protein for vegetarians. Quinoa is also high in magnesium, fiber, calcium, phosphorus, iron, copper, manganese, riboflavin and zinc.

While quinoa is widely considered a grain, it’s actually the seed of a plant called Chenopodium or Goosefoot, related to chard and spinach. Quinoa is a gluten-free grain and has a similar effect as other whole grains in helping to stabilize blood sugar.

It has a waxy protective coating called saponin which can leave a bitter taste. For best results, rinse quinoa before you cook it and then soak it for a few hours or overnight. When cooked, it has a fluffy, slightly crunchy texture. Try it in soups, salads, as a breakfast porridge or as its own side dish.

For quinoa, and whole grains in general, the majority of digestion occurs in the mouth through chewing and exposure to saliva, which contains amylase, the enzyme that breaks down carbohydrates. For optimal nutrition and assimilation, it is vital to chew your grains well and with awareness. A great meditation is to find a calm place, without distractions, to sit down for your meal. Make it a habit to chew each bite 20 times or more. See how this simple practice can help your digestion and overall focus for the rest of your day.