Move Over Quinoa! Meet Kaniwa

Move Over Quinoa! Meet Kaniwa

Move over quinoa!

There is a new kid on the block and it is called Kaniwa (pronounced ka-yee-wa). Originally from the Andes Mountains in Peru, it has just made it’s way onto the superfood list in the States. Most similar to quinoa, a very popular pseudograin, it actually comes from a seed – which makes it gluten-free. It provide another great option for people suffering from celiac disease or gluten intolerances.

No Rinsing Required

Unlike quinoa, it does not contain saponins – bitter-tasting residue that you must rinse off before cooking. Kaniwa cooks quickly with no rinsing or soaking required. The seeds are a dark reddish-brown in color and a little smaller than quinoa.

How does it taste?

The taste profile is also similar to quinoa – mild, nutty, and sweet. However, it has a bit of crunch that quinoa is lacking. Great to serve as a side dish, like a warm pilaf, and pairs great with fish. It can also be used in place of breadcrumbs to coat meat or fish or as a salad base. It also recommended that you toast it before cooking to bring out the full flavor and it doesn’t alter it’s mineral content.

Nutrition Details

It is a protein powerhouse that provides a complete, balanced meal when paired with vegetables. It also contains fiber, iron, calcium, and zinc. A 1/2 cup of cooked kaniwa contains 7 grams of protein, 4 grams of fiber, and only 160 calories.

I have added kaniwa to my diet for breakfast with this delicious hot cereal – add some almond milk, cinnamon, and raisins for a quick, nutritious breakfast.

You can purchase Kaniwa at your local Whole Foods or online at Amazon.

By Dr. Tiffany Lester.

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