Hi Sue,

I would like to put my son on a vegetarian diet and I am worried about providing him with enough protein.Is it true that "quionoa" has more protein than most meats? Do you know of any good ways to serve it? Are there any other grains that are equally as high as quionoa?

Thank you for your time, I look forward to hearing your answer.
--Deana

Dear Deana:

Quinoa is a wonderful grain that has just in the past few years been rediscovered. It was a staple in the diet of the ancient Inca Indians. Actually, quinoa is not really a grain. It is the dried fruit of the herb family Chenopodium. However, it looks like and acts like a grain, and so is used that way.

Quinoa is truly a "supergrain" because of the wonderful nutrition it offers. For minerals it contains more iron than other grains, has high levels of potassium, riboflavin, magnesium, zinc, copper, and folacin. As you mentioned, it is a great source of protein. Unlike other grains it contains plenty of the amino acid lysine, as well as the other essential amino acids, so it provides complete protein. It is a great kid food, not only because of these nutritional benefits, but because of its light, nutty flavor.

Some delicious ways to serve quinoa is in a pudding such as rice pudding, or as a hot cereal in the morning cooked in fruit juice and topped with nuts. Add it to soups or stews at the end of the cooking time, or make a cold grain salad out of cooked quinoa by adding raw or cooked veggies, herbs and tossing with a light dressing. Make quinoa pilaf with raisins, carrots, onion, and garlic.

Most grains will need to be combined with complimentary proteins such as nuts, beans, or dairy. However, another grain that will provide you with a complete source of protein is spelt. It is very popular in Europe, and in the U.S. it is now found in many breads. It is especially popular amongst those with a wheat allergy, since although it does contain gluten, it is extremely fragile so many wheat sensitive people can tolerate it. You may find some spelt products, such as breads and pastas at natural food stores.

You may find other grains to enjoy such as kamut, amaranth, and chia.

Sincerely,
Sue Gilbert