Quinoa. Optional Supplemental Materials: Preparation Required:

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1 Quinoa Objectives Participant will: 1. Explain a health benefit of eating quinoa. 2. Describe how to purchase and store quinoa. 3. Describe how to cook quinoa. 4. Explain how to incorporate quinoa into family meals. 5. Prepare and taste food that includes quinoa.. Required Materials: Container or bag of white quinoa. Container or bag of red quinoa. Ingredients and supplies needed to demonstrate and serve recipes. Lesson handouts for each class participant. Required paperwork for each class participant. Optional Supplemental Materials: Container or bag of cooked white quinoa. Container or bag of cooked red quinoa. Container or bag of quinoa flour. Preparation Required: Review lesson plan and practice food demonstration. Gather supplies and materials to demonstrate recipes. Pre-chop vegetables for quinoa stir fry and quinoa salad. Pre-cook green beans to tender crisp. Precook 1 ½ cups quinoa to use for Quinoa Salad with Orange Vinaigrette and Green Bean and Chicken Stir Fry with Quinoa stir-fry (see pgs. 7-8). Print word strip used in introduction (see pgs. 3,9). Make copies of recipes and any other handout you wish to distribute (see pgs. 7-8) enough for all class participants. Make copies of all required paperwork for lesson. Have a heavy skillet ready with a cup of washed quinoa seeds. The seeds will need to be dried in advance as there won t be enough time to demonstrate the entire process, 1

2 but the participants can see at least one way to get seeds ready to make quinoa flour and tools needed (see pg. 4, objective 2). 15 minutes before class starts, prepare one cup of rinsed quinoa and 2 cups of water in a small saucepan and place on stovetop and bring to a boil. Turn heat to medium-low, cover pot and set a timer for 20 minutes. Turn heat off and let quinoa sit with lid on. This will be used to make Quinoa Banana Walnut Pudding later in demonstration (see pg. 4, objective 3). 2

3 LESSON PLAN Introduction Time: 5 minutes Welcome everyone to the class and thank them for taking time to participate. Briefly introduce yourself and the program. Ask the class: Have you seen this word (quinoa see pg. 9 for word-strip) and wondered how to pronounce it? It is pronounced KEEN-wah. Quinoa originated in the Andes Mountains of South America and dates back more than 5000 years where the ancient Incas called it the mother grain. The quinoa plant is a relative of leafy greens such as spinach, beets and chard and in fact, the leaves of the quinoa plant can be eaten. Although a seed and not of the grass family like other grains, quinoa is considered a whole grain because it is cooked and eaten like grains and has a similar nutrient profile. Quinoa grows on stalks 3 to 9 feet tall. The seeds come in a range of colors with white, red and black being the most popular. A half-pound of seeds can plant an entire acre with a yield of 1200 to 2000 pounds of new seed per acre. Quinoa can tolerate drought conditions and poor soils. Wow! Quinoa is a super food! Ask the class: Which of the following can be made from quinoa? o Pasta o Beverages o Breads o Shampoo o All of the above Answer: All of the above! Yes, even the shampoo! Quinoa has a high amino acid and saponin (pronounced SAP-a-nin) content that can be used to clean hair. The quinoa available for sale to the public has most of the saponin removed so you couldn t make your own shampoo at home. We ll talk more about saponin and methods to remove it later in the lesson. Objective 1: Explain a health benefit of eating quinoa. Time: 5 minutes Quinoa has an excellent protein profile and is a superb source of plant protein. Other cereal grains are also good sources of plant protein, however they are often limited in one amino acid, namely lysine. Amino acids are the building blocks of proteins and our body uses these amino acids in many different ways. Some amino acids are essential which means we must get them from our diet. Lysine is one of those essential amino acids and quinoa is high in lysine along with the other essential amino acids. This is the reason for its excellent protein profile. Quinoa provides a good source of fiber to your diet. Fiber can help you feel full longer with fewer calories and is a good way to help you maintain a healthy weight. Fiber also plays a role in heart health by lowering blood cholesterol. Fiber also helps food pass more quickly and easily through the intestines. Quinoa is also a good source of the vitamins and minerals such as calcium, iron, phosphorus, B vitamins and vitamin E. Quinoa is a gluten free grain and is an excellent food to incorporate into the diets of those who are gluten intolerant. Objective 2: Describe how to purchase and store quinoa. Time: 5 minutes 3

4 Quinoa can be found in specialty food stores with other grains and in most supermarkets. Most of the quinoa for sale is pale yellow in color. However, quinoa ranges in color from pink to black. Red and black quinoa can be found at some specialty markets or online. Store quinoa in a cool, dark place in a glass or other food grade storage container, tightly covered for a year or more. Cooked quinoa freezes well in an airtight container. Quinoa flour can be found in some natural food stores or you can make your own. Since quinoa is a soft grain it can be easily made into flour in a blender. The seeds must be washed first to remove any saponin that may remain. The seeds must then be dried. Place them in a heated skillet and stir until they are dry. Let the seeds cool, then put them in a blender and process them into flour. Use ⅔ cup seeds to yield 1 cup flour. Store the flour in an airtight container in the refrigerator or in the freezer and use within 4 months. Show the class the skillet with the quinoa seeds and quickly demonstrate how to dry them over heat. These seeds are now ready to be made into flour. Simply blend them in a blender or run them through a grain mill or spice mill. The flour can be used for baked goods such as cookies, muffins, or pancakes. Quinoa flour cannot be used alone for bread as it does not contain gluten. Objective 3: Describe how to cook quinoa. Time: 5 minutes Remember we talked about quinoa containing enough saponin to make shampoo? It is coated with saponin, which is a naturally occurring substance that acts as a natural pesticide to protect the growing plant from bugs. Saponin is bitter and toxic in large amount so it s not only a turn off to the bugs, but for people as well. Most of the saponin is removed prior to purchase but quinoa should be rinsed before cooking it to remove any remaining residue. Demonstrate how to wash quinoa: o Put the seeds in a deep bowl and cover with water. o Gently rub between the palms of your hands for a few seconds. o Drain though a fine mesh strainer and repeat one more time. Quinoa seeds are small and will run through the strainer along with the water unless the strainer has very small holes. Your quinoa is now ready to cook. You will need twice the amount of water as you have seeds. One cup of quinoa yields about 3½ cups cooked grain. Bring the water and the quinoa to a rolling boil. Turn the heat to low and cover the pot with a lid. Set a timer for 20 minutes. When the timer sounds, turn off the heat, keep the pot covered and let the quinoa sit for another 20 to 30 minutes or so to absorb any remaining water. Show the pot of quinoa cooked earlier in the lesson. Note how the grain is light and fluffy. Allowing the cooked grain to sit while covered will result in a lighter texture although quinoa can be used immediately after an initial 15 to 20 minutes of cooking. Objective 4: Explain how to incorporate quinoa into family meals. Time: 20 minutes Quinoa has a mild flavor and a pleasant texture. It s a little bit crunchy and easy to chew unlike some other grains such as wheat berries. It cooks up quickly and is a great choice for last minute meals. Ask the class: Can you think of some ways you would use quinoa? o Breakfast: As a hot cereal, added to pancakes or muffins. 4

5 o Lunch: In salads, added to soups, added to veggies and put it in a wrap. o Dinner: Used like rice in a stir-fry or pilaf, seasoned and put in a taco shell or burrito. o Desserts: In puddings, cakes, cookies. Today we will make a great quinoa salad with orange vinaigrette. This salad is very versatile because you can use whatever vegetables you have on hand. We will use green onions, red pepper and a cucumber. We will also make some delicious banana nut pudding with quinoa that can double as a breakfast cereal. Finally, we will show you how easily quinoa can be substituted for rice in a green bean and chicken stir-fry. Objective 5: Prepare and taste food that includes quinoa. Time: 20 minutes Demonstrate Quinoa Salad with Orange Vinaigrette (see recipe pg. 7): o Explain recipe ingredients and methods to class. Have ingredients chopped and ready to add. o Have dressing ingredients combined. o Optional: bring cucumber whole and demonstrate knife skills to the class by chopping the cucumber. Demonstrate Quinoa Banana Walnut Pudding (see recipe pg. 8): o Cook pudding until thickened, add warm quinoa, vanilla and nuts. Demonstrate Green Bean and Chicken Stir-fry with Quinoa (see recipe pg. 8): o Have sauce ingredients mixed in a small bowl, explain ingredients o Heat skillet and oil for stir-fry. o Blend all ingredients but quinoa, place in saucepan on medium heat (watch and stir). o Stir-fry chicken per recipe. Add garlic and ginger, add green beans then sauce mixture and cook till thickened. o Serve over previously cooked quinoa kept warm in crock-pot or other method. Conclusion: Time: As you can see, quinoa is a versatile, high protein grain. It is easy to prepare and has a mild taste that compliments many dishes. We ve talked about ways to incorporate quinoa into your diet and hopefully sparked new ideas. Are there any questions? How will you use quinoa in your family meals? Let participants taste recipes and thank them for coming. 5

6 Resources : Wood R. The Splendid Grain: Robust, Inspired Recipes for Grains with Vegetables, Fish, Poultry, Meat, and Fruit. New York, NY. William Morrow and Company, Inc Wood R. The New Whole Foods Encyclopedia. New York, NY. Penguin Books Abugoch James LE. Quinoa (Chenopodium quinoa Willd.): Composition, Chemistry, Nutritional, and Functional Properties. Advances in food and Nutrition Research. 2009;58:1-31. Whole Grains Council. Quinoa- March Grain of the Month. Available at Accessed on May 10, This material was funded by USDA s Supplemental Nutrition Assistance Program SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact or visit online at In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C or call (800)

7 Cooking Quinoa: It s Easy! You will need: 1 cup quinoa 2 cups water A medium sized cooking pot A fine mesh strainer A deep bowl Measure 2 cups water into the pot and bring to a boil. Meanwhile, measure quinoa into a deep bowl and cover with water. Gently rub quinoa between palms for a few seconds to remove bitter coating (saponin). Drain through a fine mesh strainer and repeat this process once more. Add quinoa to boiling water, bring to a boil then cover and turn down heat. Cover pot and cook on low heat for 20 minutes or until all the water has been absorbed. The quinoa is ready to eat at this point but if you remove it from the heat and allow it to remain covered for an additional minutes, it will have a lighter, fluffier texture. Quinoa the mother grain - is over 5000 years old. This powerful little grain is high in protein, fiber, calcium, iron, and B vitamins. It s also gluten free. Quinoa can be easily made into flour in a blender. Wash the seeds well, place them in a heated skillet and stir until dry. Let the seeds cool, put them in a blender and process them into flour. ⅔ cup seeds will yield approximately 1 cup flour. Store ground flour in airtight container in the freezer. Use within 4 months. Use flour to replace part of wheat flour in muffins, pancakes, quick-breads, etc. Quinoa Salad with Orange Vinaigrette This recipe works well with any combination of vegetables. Try asparagus, grated carrot, radish and green onion or fresh green beans, roasted red pepper and zucchini. How about snow peas or fresh julienned spinach? Use your imagination and see what you can create! 1 cup quinoa 2 cups water 2 stalks green onions 1 red pepper 1 cucumber ½ cup orange juice Juice of 2 limes 1- ½ tablespoons balsamic vinegar 1 tablespoon canola oil ½ teaspoon salt Bring 2 cups water to a boil. Wash quinoa and add to boiling water. Turn heat to low and cook for 20 minutes. Remove from heat and let sit for another 20 to 30 minutes. Meanwhile, chop onions, pepper and cucumber. Combine orange juice, lime juice, vinegar, salt and canola oil in a small bowl. Combine quinoa, vegetables, and dressing. Serves 6 to 8. This material was funded by USDA s Supplemental Nutrition Assistance Program SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact or visit online at In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C or call (800)

8 Remember to rinse your quinoa well before cooking it to remove the bitter tasting saponin coating! Quinoa Banana Walnut Pudding 1 cup quinoa 2 cups water 1 cup milk 1 ripe banana 1 tablespoon corn starch ¼ teaspoon cinnamon Pinch of nutmeg 2 tablespoons sugar Pinch of salt ½ teaspoon vanilla ½ to ¾ cup chopped walnuts Wash the quinoa and bring quinoa and water to a boil over high heat. Reduce heat, cover and cook for 15 to 20 minutes. Remove from heat and let sit, covered for another 20 minutes. Put milk, banana, cornstarch, cinnamon, nutmeg, sugar, and salt in a blender and blend until smooth. Pour mixture into a saucepan and cook and stir on medium heat until thickened. Add quinoa, vanilla and nuts. Stir to combine. Green Bean and Chicken Stir Fry with Quinoa I cup quinoa 2 cups water ¼ cup water ¼ cup low-sodium soy sauce 1 tablespoon tomato paste 2 teaspoons balsamic vinegar 2 teaspoons sugar ¼ to ½ red pepper flakes (optional) 1 teaspoon cornstarch 1 tablespoon canola oil 1 pound chicken, cut into bite sized pieces 4 cups fresh or frozen green beans 4 cloves garlic 2 teaspoons minced fresh ginger Cook well rinsed quinoa in 2 cups water for 20 minutes. In the meantime, combine ¼ cup water, soy sauce, tomato paste, vinegar, sugar, red pepper flakes, and cornstarch in a small dish, set aside. Heat oil in a large skillet over medium-high heat. Add the chicken and cook, stirring until chicken is white and lightly browned. Add green beans, garlic and ginger. Cook and stir for 1 minute. Stir sauce and add to skillet. Cook and stir till sauce thickens, about 1 minute. Serve over hot quinoa. Yield: 6 servings This material was funded by USDA s Supplemental Nutrition Assistance Program SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact or visit online at In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C or call (800) Quinoa can be stored in a cool, dry, dark place for a year or more. 8

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