QUINOA – WHY IS IT SOOO HEALTHY??

Trying to add more healthy WHOLE GRAINS to your diet? Choosing quinoa is a nutritious and easy to prepare whole grain to begin with. Yes, quinoa is healthy, but just how healthy is it? Get the straight nutritional facts and nutrient data about this healthy gluten-free and low-fat grain. Quinoa is a great food not just for vegetarians and vegans, but for anyone looking to lower their cholesterol or add fiber to their diet. Do be aware, however, that there are several different kinds of quinoa, so their nutrient content will vary slightly.

Protein in Quinoa:

One of the best reasons to enjoy quinoa is because it has a high-protein content, which makes it a great cholesterol-free and low-fat source of protein for vegetarians and vegans. According to the USDA nutrient database, 1 cup of cooked quinoa (185 g) contains 8.14 grams of protein. To put that in reference, the recommended daily protein intake is about 56 grams for most men and 46 for most women.

Fat in Quinoa:

Quinoa is naturally low in fat, but as a seed, it does have a small amount. One cup of cooked quinoa provides 3.4 grams of fat. By comparison, 185 grams cooked lean ground beef provides 33 grams of fat. Whoa!

Calories in Quinoa:

Quinoa is relatively low in calories. One cup of cooked quinoa provides 222 calories. But of course, watch what you add to the quinoa, as it’s in the cooking process that most of the calories and fat will be added, depending on how you prepare it.

Other Nutrients in Quinoa:

Quinoa is a great source of iron and fiber for vegetarians and omnivores alike. One cup of cooked quinoa (185 grams) provides 15% of the recommended daily intake of iron, and 5 grams of fiber, which is 21% the recommended amount. Quinoa is also an excellent source of magnesium, with 118 mg per cup, cooked. According to the USDA nutrient database, one cup of cooked quinoa provides:

• 39.41 mg carbohydrates
• 31 mg calcium
• 2.76 mg iron
• 318 mg potassium
• 13 mg sodium
• 2.02 mg zinc

Quinoa Makes a Great side dish or MAIN MEAL – check out these recipe ideas for inspiration!!!!

VEGETABLE QUINOA

This quinoa salad recipe is surprisingly tasty and healthy! Whole grain quinoa cooks quicker than most grains and is an excellent source of protein with about 11 grams of protein per cup of cooked quinoa. Feel free to experiment by adding different veggies such as zucchini, corn or even kale or spinach greens.

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Ingredients:

• 4 cups vegetable broth
• 1 1/2 cups raw whole grain quinoa
• 1 cucumber, sliced
• 1 red or yellow bell pepper, diced
• 1/2 cup lightly steamed broccoli florets
• 2 tomatoes, chopped
• 1/4 cup olive oil
• 1/3 cup lemon juice
• 2 cloves garlic, minced
• dash salt and pepper, to taste (sea salt tastes best)

Preparation:

Cook quinoa in vegetable broth ntil it fluffs up, about 15 minutes, stirring occasionally.

While quinoa is cooking, whisk together lemon juice, olive oil, garlic cloves and salt and pepper.

When quinoa is finished cooking, allow to cool slightly then, toss with vegetables and lemon juice mix, stirring to combine well. Add more salt and pepper to taste, and chill before serving.

Makes 6 servings of quinoa salad.

Nutritional information:
Calories Per Serving: 270, Total Fat: 10.5g, 16% RDA, Saturated Fat: 1.5g, 8% RDA
Cholesterol: 0mg, 0% RDA
Sodium: 518mg, 22% RDA
Total Carbohydrates: 34.5g, 11% RDA
Dietary Fiber: 4.4g, 18% RDA
Protein: 10.4g
Vitamin A 21%, Vitamin C 75%, Calcium 5%, Iron 15%

 

QUINOA WITH PESTO, SPINACH AND PARMESAN!

Quinoa and spinach are a powerfully healthy combination, whether you’re vegetarian, vegan or not. The addition of pesto makes this entree absolutely delicious, so you won’t feel like you’re eating health food! Enjoy! I love this quinoa recipe just as it is but you can always add a little extra KICK – see bottom of ingredients for some flavor kick suggestions!!!

 

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water or vegetable broth
• large handful fresh spinach
• 1/4 cup prepared vegetarian pesto
• 1/2 tsp fresh lemon or lime juice
• salt and pepper, to taste
• 2 tbsp fresh grated Parmesan cheese or nutritional yeast (optional)
• CAN ALSO ADD – Cherry Tomatoes, artichokes, diced chicken, sautéed mushrooms, crumbled bacon/ turkey bacon J

Preparation:

Simmer quinoa in vegetable broth or water, covered, for 10-12 minutes, until quinoa is almost cooked.

Fold in fresh spinach and heat for 3-4 more minutes, until spinach has wilted and quinoa is cooked through.

Remove from heat. Stir in pesto, drizzle with lime juice and season well with salt and pepper to taste. Sea salt or kosher salt is always best!

Garnish with freshly grated Parmesan cheese, or stir in a bit of nutritional yeast for extra flavor (and a B12 boost for vegans!).