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Tiny quinoa packs big protein punch

Usually thought of as a grain, quinoa (KEEN wah) is actually a seed from a plant related to Swiss chard and spinach. Tiny and bead-shaped, quinoa is about the size of millet or couscous. While the most common type of quinoa is an ivory color, orange, pink, red, purple, and black varieties are also available.

One of quinoa’s key nutritional attributes is its high level of lysine, a necessary building block for protein, making it one of the best sources of plant protein. Quinoa also provides iron, potassium, zinc, vitamin E and dietary fiber.

Quinoa cooks in about 15 minutes and expands to about four times its original volume. As it cooks, the germ, which forms a band around the outer edge of each seed, spirals out, forming a tiny tail similar to a bean sprout.

Cooked quinoa is creamy, light and fluffy, with a delicate, nutty flavor and can be substituted for almost any type of grain. For a roasted flavor, toast it in a dry skillet for five minutes before cooking. Store quinoa in a tightly sealed container, in a cool, dry location.

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304 and 447), because, by itself, cholesterol is not a totally accurate predictor of heart disease. There is considerable overlap in what ... Test preparation usually requires a 12- to 14-hour fast after eating a low-fat meal. Only water is permitted.

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