Have You Tried Kaniwa?

By  Toby Amidor in Have You Tried, June 20, 2016

Read more at: http://blog.foodnetwork.com/healthyeats/2016/06/20/have-you-tried-kaniwa/?oc=linkback

This high-protein cousin of quinoa is native to Peru and Bolivia. It’s gluten-free, with a nutty and slightly sweet flavor. Check out its superfood qualities and learn where you can get your hands on some.

 Nutrition Info

Kaniwa (pronounced ka-nyi-wa) is actually a seed, though nutritionally it’s categorized as a whole grain. It’s a good source of protein, with one serving providing 15 to 19 percent of the daily recommended amount. It is also loaded with dietary fiber, antioxidants and phytochemicals. According to Manuel Villacorta, M.S., R.D., author and founder of Whole Body Reboot, “Kaniwa is composed of flavonoids, which are antioxidants that have been proven to prevent cardiovascular disease, inhibit the growth of certain bacteria and viruses, reduces the risk of anti-inflammatory disease, and has anti-aging benefits.”

 Shopping for Kaniwa

This seed isn’t as popular as quinoa, so it’s not as widely available in most local stores. However, you can find it in some specialty markets and at online retailers like Amazon and Roland Foods.

When shopping for kaniwa, you won’t find it in a refined form, so even if the package doesn’t say the word “whole” it’s most likely in its whole-grain form anyway. Further, there’s no need to rinse before cooking, as you have to do with quinoa.

 Cooking with Kaniwa

Kaniwa can be used to replace quinoa in recipes. Use it in place of rice or as a hot cereal. You can also add it dry to smoothies, salads and even soups. Villacorta states that “the seed can also be ground into flour and used to make breads, pastries, and hot chocolate. It can also be used in place of flour or breadcrumbs to coat fish and meats.” See his recipe for Kaniwa Crusted Cod below.

Read more at: http://blog.foodnetwork.com/healthyeats/2016/06/20/have-you-tried-kaniwa/?oc=linkback