Food in the Spotlight: Kañiwa

Kawina b






Getting bored of the quinoa trend? Is quinoa your only go-to, high protein grain? Check out Kañiwa, the “new” ancient grain from South American. This grain is very similar to quinoa as it is a relative of the famous grain. Kañiwa is a smaller grain than quinoa and it lacks saponins therefore it has less of a soapy, bitter taste that quinoa has if not washed properly. Kañiwa is easy to prepare like quinoa. For optimal flavor, toast this ancient grain in a pot, add double the water (2:1 ratio), cover, and let simmer for 15-20 minutes until all water is absorb. One serving of kañiwa (1/4 cup dry) provides 6 grams protein, 3 grams fiber, and 60% of your daily needs of iron! Serve hot as a substitute for rice or chill after cooking for a great addition to a salad.

About Deb Hart

Deb Hart is a Registered Dietitian Nutritionist. For the last 28 years, she has been helping bariatric surgery patients reach their health and weight goals. She teaches people how to set up a lifestyle that supports a healthy weight. Deb set up her own lifestyle to include lots of long walks with her furry family members, workout classes at her local wellness center, meal prepping, and finding new ways to enjoy foods without added sugar.
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