Quinoa

one of the healthiest foods in the world

What are the benefits of eating Quinoa?

Well, the benefits of eating Quinoa are listed below.


o Naturally Gluten Free

o Contains iron

o Quinoa is one of the most protein-rich foods we can eat

o contains almost twice as much fiber as most other grains

o contains lysine

o rich in magnesium

o high in Riboflavin (B2)

o has a high content of manganese

Benefits of eating

o Low on the Glycemic Index

o Potentially Anti-Inflammatory

o Helps Lower Blood Pressure

o Helps Lower Cholesterol

o Supports Weight Loss Efforts.

What nutrients are found in Quinoa?


Nutrition Facts
Quinoa (cooked)

Serving size:
(3.5 oz / 100 g)

Calories 120

*Percent Daily Values (%DV) are based on a 2,000 calorie diet.

Amt per Serving%DV* Amt per Serving%DV*


Total Fat 2g3% Total Carbohydrate 21g7%

Cholesterol 0mg0% Dietary Fiber 3g11%

Sodium 7mg0% Sugars 0.9g

Potassium 172mg5% Protein 4g

Vitamin A0% Calcium1%

Vitamin C0% Manganese32%

Copper10% Iron8%

This table shows the nutrition facts about Qunioa (http://www.livescience.com/50400-quinoa-nutrition-facts.html)

Fast and easy recipes for Quinoa

The Recipe

Ingredients


Photo Credit: www.SweetOnVeg.com


  • 2 cups cooked Quinoa
  • juice of 1 lemon
  • 3 medium sized tomatoes – diced
  • 2 scallions – diced
  • 2 cups finely chopped fresh parsley
  • 1/8 cup finely chopped fresh mint leaves
  • 1/4 cup very fine extra virgin olive oil
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon cayenne pepper
  • salt & pepper to taste
  • Optional: avocado slices

In a medium sized bowl toss the cooked Quinoa with the lemon juice and let that sit while you prep your other ingredients.

Add to that the tomatoes, scallions, parsley and mint. Drizzle the olive oil and toss well to coat. Carefully toss in the cinnamon and cayenne pepper and season with salt and pepper to your taste.

Place the bowl in the refrigerator and allow the mixture to cool and blend for at least 2 hours.

Serve topped with avocado slices, on a bed of organic greens, or beside fish.

Enjoy!

History of quinoa

Quinoa is an Andean plant which originated in the area surrounding Lake Titicaca in Peru and Bolivia. Quinoa was cultivated and used by pre-Columbian civilizations and was replaced by cereals on the arrival of the Spanish, despite being a local staple food at the time. (google.com)

Fun Facts

  • Qunioa isn't a grain, its a seed and is related to beats and spinach.
  • It has 2x the amount of dietary fiber than white rice.
  • Qunioa also has all nine essential amino acids, making it a complete protein.
  • 1 serving of quinoa contains 29% of your daily magnesium needs.
  • humans have been consuming quinoa for over 4,000 years
  • 80% of the world's quinoa is grown in Peru & Bolivia
  • Quinoa has 4x the amount of iron per serving size than brown rice.
  • Quinoa contains minerals to fight colds and to make your bones stronger.