Q: Is quinoa really a good protein source?

A: Quinoa, pronounced KEEN-wah, has a particularly high protein content, and that protein has a full complement of essential amino acids — particularly lysine. That makes it a complete protein, which means that it contains all the essential amino acids our bodies can’t make on their own.

Besides its high protein content (1 cup of cooked quinoa has 8 grams of protein, compared to 5 grams in a cup of brown rice and 3.5 grams in a cup of barley), quinoa is a good source of phosphorus, magnesium, potassium, copper, zinc and iron. A cup of cooked quinoa has 220 calories, 3.5 grams of fat and 5 grams of fiber. Its low gluten content makes it suitable for people who suffer from celiac disease and can’t digest wheat, rye, barley or several other grains.

Quinoa’s mild flavor is reminiscent of a cross between couscous and brown rice. Quinoa is easy to prepare. One cup of uncooked quinoa will yield about three cups cooked. Before cooking quinoa, it needs to be rinsed (some guidelines suggest doing so several times) to get rid of the bitter-tasting saponins that naturally coat the quinoa kernel.

Here’s a salad that is getting “rave reviews” around here!

Quinoa Corn Salad

3 tablespoons fresh lemon juice (juice of one small lemon)

2 tablespoons olive oil

2 tablespoons fresh cilantro or parsley, chopped

2 green onions, chopped

1 teaspoon minced garlic

1 teaspoon cumin

1/2 cup quinoa (rinsed under water), or substitute bulgur or brown rice

1 cup chicken or vegetable broth

1 can black beans, drained and rinsed

1 medium tomato, seeded and diced

1 cup fresh or frozen corn

Cook quinoa, bulgur or rice in broth for 12-15 minutes, or until liquid is absorbed. If using rice or bulgur, cook according to package directions.

While grain cooks, mix dressing ingredients in a large bowl. Add drained and rinsed beans, tomato and corn. Cool grain to room temperature, then mix with other ingredients; chill until ready to eat.

Makes 5 servings.

Q: What information is reliable out there concerning the swine flu?

A: Our state Web site at www.oznet.ksu.edu has linked to important, reliable information regarding the H1N1 virus and things you can do to prevent any seasonal flu.

— Susan Krumm is an Extension agent in family and consumer sciences with K-State Research and Extension-Douglas County, 2110 Harper St. She can be reached at 843-7058.