Quinoa cakes… so yummy even the haters will snack!

Raw quinoa

By now, I’m sure you’ve heard of quinoa, even tasted it, and probably now how to pronounce it (“keen-wah”). For the last few years, it was all the rage.  In fact—2013 was deemed “The International Year of Quinoa.”

Quinoa is a gluten-free grain that is considered a “pseudo-cereal.” It’s actually from the same family of food as spinach, beets, and swiss chard—that surprised me, too! However, we consume it like a cereal grain; therefore, it is grouped with wheat, oats, barely, etc. It comes in a rainbow of colors, but the taste and nutrient profile is similar between them. (One of the differences that is important to me is that white quinoa has a fluffier feel, and black quinoa has a crunchier feel.) Quinoa can be cooked on its own (think, rice-substitute!), used as flour in recipes, or used as flakes (to replace typical oats).

Quinoa is nutrient rich—at 110 calories per half cup—it is loaded with vitamins, minerals, fiber, antioxidants, phytonutrients—all of which are very bioavailable (our bodies absorb and reap the benefits). It is high in essential amino acids (the important building blocks of protein). Unlike most grains that lack adequate amounts of amino acids (such as like lysine and isoleucine), quinoa is uniquely rich in these, making it considered a complete protein source (like animal protein). Quinoa is also rich in healthy, monounsaturated fats. Though this does increase its caloric profile, the fat is monounsaturated (healthy)—which is one of the reasons it is linked with reduced inflammation. Other research has linked quinoa with cardiovascular health and diabetes risk reduction.

Whether you eat it because it’s healthy, because you like the taste and texture, or just because someone cooks it for you—keep eating it! If you are looking to try a new recipe—I made these quinoa cakes this past weekend that were fabulous!

Gluten-FreeQuinoa Pizza Bites  (from FitSugar)

Makes 24 mini muffin bites. (per 3 muffins: 144 calories, 2.1 grams of fiber, and 8.4 grams of protein)

INGREDIENTS

• 1 cup uncooked quinoa

• 2 large eggs
(I used egg whites)
• 1 cup chopped onion

• 1 cup shredded mozzarella cheese (I used law-free mozzarella)

• 2 teaspoons minced garlic

• 1/2 cup fresh basil, chopped (or 2 tablespoons dried)

• 1/2 cup cherry tomatoes, diced

• 1/2 teaspoon salt

• 1 teaspoon paprika

• 1 teaspoon dried oregano

• Pizza sauce for dipping (I used Cucina Antica Tomato Basil Sauce 

DIRECTIONS

1. Place the quinoa and two cups of water in a covered pot. Bring to boil and then simmer for 20 minutes or until quinoa is tender.
2. Preheat oven to 350 degrees.
3. Mix together all ingredients, except pizza sauce, in a medium mixing bowl.
4. Distribute mixture into a greased mini muffin tin, filling each cup to the top (one heaping tablespoon each), and press down gently to compact.
5. Bake for 15 to 20 minutes. Cool for 10 minutes before removing from the pan. Serve warm with sauce for dipping.

Or try these other recipes from Cooking Light!

  

Make sure to rinse your quinoa before cooking it! Quinoa is naturally coated with saponin to protect the seeds from predators/pests—leaving it with a bitter flavor (removed with a quick rinse!).