Kaniwa: the new Quinoa

Meet the new superfood: kaniwa.

Just like its cousin Quinoa, Kaniwa comes from the South America's Andean Region and it's also a seed (sometimes referred to as "pseudo-grain"). It is also gluten-free.

Kaniwa (pronounced ka-nyi-wa) is a tiny seed, about half the size of quinoa, but otherwise very similar. It's high in protein, fiber, ALA omega-3 fatty acids, iron, and calcium.

Kaniwa has a nutty, slightly sweet flavor and can be used it in salads, soups, side dishes, or even as a porridge for breakfast.

Although you should rinse it before cooking, kaniwa does not contain saponins, a compound that makes quinoa soapy and bitter (if not washed off).

Best way to prepare kaniwa:

  • Rinse with water and let it air dry

  • Toast kinawa slightly before cooking to enhance its nutty flavor

  • 1 cup of kaniwa to 2 cups of water, bring to boil, cook in low heat until water is fully absorbed

  • Water can be substituted by vegetable broth for flavor

Another healthy and versatile option - who said eating healthy is boring and repetitive?

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© Updated 2020 by Personal Nutrition.