Why Whole Grains? Ask Quinoa!

Quinoa (pronounced keen-wah) is a acid-rich (protein), rice-like grain with a slightly nutty flavor and slightly crunchy, fluffy texture when cooked. As it turns out his tiny seed is a nutritional powerhouse!

  • One cup of cooked quinoa has just 220 calories and provides 5 grams of fiber and 8 grams of protein!
  • This whole grain t is a great source of folate, iron, magnesium and zinc
  • Quinoa is a must have for individuals who suffer from migraine headaches, diabetes, or atherosclerosis because this small seed is loaded with magnesium, copper, and phosphorus!
  • Quinoa may just be the perfect addition for any vegetarian or vegan!  Quinoa is one of a few non-meat foods that can provide a “complete protein” meaning all 8 of the essential amino acids are present!  The well balanced amino acid profile helps repair and restore tissue growth.
  • Quinoa is rich in iron, potassium, riboflavin, B6, niacin, and thiamin, magnesium, zinc, copper, and manganese.  It also contains several triterpene saponins, which research may have linked to anticancer and anti-inflammatory properties.
  • Quinoa is a great food item to add to any quick weeknight meal!  It usually takes approximately 15 minutes to cook and can be added to dishes such as casseroles, soups, or on top of salads.  It is just as versatile as rice and if stored properly, it keeps great in the fridge!

Need an idea on how to cook up this grain?  Check out the recipe below from “Cooking Light”.

 

Colorful Quick Quinoa Grecian Salad

Yield:  10 servings (serving size: 1 cup)

2 cups uncooked quinoa
3 cups fat-free, less-sodium chicken broth
2 tablespoons extravirgin olive oil
1 teaspoon minced fresh mint
1 teaspoon grated lemon rind
2 teaspoons fresh lemon juice
1 teaspoon sherry vinegar
1/2 teaspoon sea salt
1 cup cherry tomatoes, quartered
1 cup thinly sliced radicchio
1/2 cup chopped yellow bell pepper
1/2 cup chopped English cucumber
1/3 cup (about 1 1/2 ounces) crumbled reduced-fat feta cheese
3 tablespoons chopped pitted kalamata olives
1 tablespoon minced shallots

Place quinoa in a large bowl; cover with water. Let stand 5 minutes; rinse well, and drain.

Bring broth to a boil in a large saucepan; stir in quinoa. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed. Uncover; fluff with a fork. Cool to room temperature.

Combine olive oil and next 5 ingredients (through sea salt) in a large bowl. Add cooled quinoa, tomatoes, and the remaining ingredients; toss well.

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1 Comment

Filed under Nutrition Tips, Nutrition Trends

One response to “Why Whole Grains? Ask Quinoa!

  1. martha mae

    i absolutely love quinoa – have enjoyed using it in recipes and it adds a unique taste! highly reccomend this ingredient!

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