• Quinoa has been recognized as a food with a very impressive nutritional profile, and an important role to play in the achievement of food security worldwide. We realize that quinoa remains unfamiliar to many people, especially in the practical sense of cooking and recipes. We hope that situation will change, given the remarkable nature of this easily-prepared, nutrient-rich food.
• Researchers have recently taken a closer look at certain antioxidant phytonutrients in quinoa, and two flavonoids—quercetin and kaempferol—are now known to be provided by quinoa in especially concentrated amounts. In fact, the concentration of these two flavonoids in quinoa can sometimes be greater than their concentration in high-flavonoid berries like cranberry or lingonberry.
• Recent studies are providing us with a greatly expanded list of anti-inflammatory phytonutrients in quinoa. The unique combination of anti-inflammatory compounds found in quinoa may be the key to understanding preliminary animal studies that show decreased risk of inflammation-related problems (including obesity) when animals are fed quinoa on a daily basis. Small amounts of the anti-inflammatory omega-3 fatty acid, alpha-linolenic acid (ALA), among many others are provided by quinoa.
• In comparison to cereal grasses like wheat, quinoa is higher in fat content and can provide valuable amounts of heart-healthy fats like monounsaturated fat (in the form of oleic acid). Given this higher fat content, researchers initially assumed that quinoa would be more susceptible to oxidation and resulting nutrient damage. However, recent studies have shown that quinoa does not get oxidized as rapidly as might be expected, which is great news from a nutritional standpoint. The processes of boiling, simmering, and steaming quinoa do not appear to significantly compromise the quality of quinoa’s fatty acids, allowing us to enjoy its cooked texture and flavor while maintaining this nutrient benefit. Food scientists have speculated that it is the diverse array of antioxidants found in quinoa—including various members of the vitamin E family as well as flavonoids that contribute to this oxidative protection.
Roasted Sweet Potato Quinoa Salad
with Zesty Lime Dressing
For the Roasted Sweet Potatoes:
1. Preheat oven to 400F and line a baking sheet with parchment or a baking mat for easy clean up.
2. Transfer the chopped sweet potato to the baking sheet and drizzle with 1 tablespoon of oil. Gently toss the sweet potatoes with your hand to coat.
3. Cover the sweet potatoes loosely with a piece of foil and bake for 20 minutes.
4. Remove the foil covering and let potatoes cool slightly before handling.
For the Quinoa:
1. Add dried quinoa and cooking liquid of choice to a pot over high heat. Bring to a boil, then reduce heat to low and cover pot with a tight-fitting lid.
2. Let the quinoa cook for 10-12 minutes or until fluffy and no water remains.
3. Remove from heat and let cool slightly in pot before handling.
For the Dressing:
1. Add oil, lime juice, vinegar, honey (or sweetener of choice), spices and salt to a bowl or mason jar. Whisk or shake until the salad dressing comes together. Adjust sweetness, salt or lime to taste, if needed. Set aside.
For the Salad:
1. In a large mixing bowl, add the slightly cooled sweet potatoes, slightly cooked quinoa, cranberries, onions and fresh herbs.
2. Pour the dressing over top of the veggies and quinoa. Gentle stir to combine, ensuring everything is evenly coated. Season with additional salt and pepper, if needed.
3. Garnish with raw pumpkin seeds on top.
4. Serve immediately or store in the fridge for up to 3 days.
*FOR A BOOST IN PROTEIN: add some chicken on top!