Quinoa: The Runner’s grain

by Heather Calcote, RD

As I become more adventurous in the types of foods I’ll try, I’m finding more and more things that I’ve truly been missing out on! Recently, I purchased and cooked Quinoa for the first time. This is a gluten-free grain option, which also happens to be loaded with vitamins, minerals and protein!

In my opinion, a carbohydrate choice that also packs in some quality protein is the optimal Runner’s Grain.

Here are some additional quick facts about Quinoa that might be of interest:

• One serving (~ ¼ cup, dry) provides 6g of Protein an 3g of Fiber
• It is considered an “alkaline” food – in other words, it is Not acidic (some acidic foods can cause intestinal discomfort)
• With a good balance of amino-acids, it is a good vegetarian option for protein
• One serving provides 15% of the Daily value, or more, of the following: manganese, magnesium, iron, copper and phosphorus

I have used this grain to create a variety of dishes. The crunchy texture lends itself to your creativity, and the grain soaks in any kind of flavor you’re in the mood for. Here are a few of my favorite Quinoa-based recipes:

Tomato Quinoa Casserole
2-3 servings

1/2 cup Quinoa, uncooked
3 eggs
1/4 cup Roasted Red pepper hummus
1/4 cup Salsa
2 cups Broccoli (frozen and heated)
1/4 cup Garbanzo Beans (rinsed)
1/2 tomato, cut into pieces
Ground Red pepper, black pepper
2 slices Jalapeno Monterey Jack Cheese*

*Could substitute: Mozzarella, Pepperjack, or Sharp Cheddar
I used frozen broccoli, but you could also use fresh and steam it or roast it first.

Cook your broccoli, chop your tomato, and then combine everything in a large mixing bowl. Heat the oven to 400*, pour the mixture into a greased casserole dish, and bake for ~33 minutes. Let it cool for another 3-4 minutes before eating, it’s hot!

The mixture, topped with cheese, was a great combination of flavor and texture. Crunchy quinoa, thick eggs, baked vegetables, and melted creamy Jalapeno Monterey Jack come together very nicely.

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Sweet quinoa

Quinoa, cooked as directed
Seasonings: cinnamon, nutmeg
1 tbsp Brown Sugar (per 2 svgs Quinoa)

Mix everything together and serve on the side of a baked sweet potato.

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Quinoa “pasta” & Italian Tofu
2 servings

1 package Italian Tofu (Ready to serve)*
2 svgs Quinoa, cooked (1/2 cup, if dry)
2 c Broccoli, steamed
½ c Marinara Sauce (divided)
Grated Parmesan Cheese
Seasonings: Thyme, Garlic Powder, Oregano

*I found this at our Whole Foods store, it contains 2 servings. Substitution: extra-firm tofu, marinated in balsamic vinegar with seasonings of choice.

Cook quinoa as directed, adding seasonings as it cools. Heat tofu as desired, and combine everything, dividing evenly between two bowls.

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For more information on this grain, visit this article by “World’s Healthiest Foods” - Quinoa.

If you have any Quinoa recipes, please feel free to add to the list!

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This post was written by Heather Calcote, RD. Heather is a Penn State graduate, now working for the Virginia Department of Health as a Dietitian, and living in DC. She’s the blogger behind Dietitian on the Run, with a passion for running, cooking, and nutrition.