Quinoa is a super food

It is an ancient South American grain that has been around for centuries. Quinoa, pronounced Keen-wah is the seed of the Chenopodium quinoa plant. It really isn’t a grain but it is eaten the same way as cereal grains.

Quinoa has experienced a huge surge in popularity because of its health and nutritional benefits and because people are choosing to eat healthier. Quinoa is gluten free and packed with protein and other valuable nutrients.

Proteins are referred to as the building blocks of life. They are made of amino acids and are necessary in our diet to help our body repair cells and make new ones. Protein is also important for growth and development in children, teens, and pregnant women. They are made of amino acids and found in certain foods. Many amino acids can be made in our body but nine of the amino acids are essential which means that your body can’t produce them. You must get them from you diet.

Quinoa is a complete protein because it contains all nine essential amino acids. This is one of its most amazing qualities, making it a valuable source of protein especially for vegetarians, vegans and anyone whose diet is mostly plant based. Quinoa is especially high in lysine, methionine and cysteine, which are some of the amino acids that plant foods are frequently low in.

Just one cup of cooked quinoa is a great source of other valuable nutrients:

• Manganese: 58% of the RDI.
• Magnesium: 30% of the RDI.
• Phosphorous: 28% of the RDI.
• Folate: 19% of the RDI.
• Copper: 18% of the RDI.
• Iron: 15% of the RDI.
• Zinc: 13% of the RDI.
• Thiamin: 13% of the RDI.
• Riboflavin: 12% of the RDI.
• Vitamin B6: 11% of the RDI.

The same cup has only 220 calories, in addition to 8 grams of protein, 4 grams of fat and at least 5 grams of fiber. Adding quinoa to your diet is a great way to increase your daily intake of important vitamins, minerals and fiber.

Breakfast Quinoa

Serves 4

Prep time: 5 minutes

Total time: 15 minutes

 

 

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water
• Salt to taste
• ½ cup of your favorite yogurt (see my tips for more ideas)
• ½ cup of your favorite fresh or dried fruit
• 1/3 cup chopped pecans
• 1 teaspoon cinnamon

Instructions:

In a saucepan, combine the quinoa, water or broth and salt. Bring to a boil, then reduce heat to medium and cook until quinoa is tender and water has been absorbed, about 10 minutes. Cool slightly, then fluff with a fork. Allow to cool.

Stir into the quinoa the remaining ingredients and serve.

Refrigerates well- I tested it up to 3 days and it was still as good.

Terri’s Tips and Suggestions:

Set the quinoa on the counter with the “add in ingredients” and let the family pick their own. Like a quinoa bar.

Add a little chopped herbs for additional color and flavor. For example you could use cilantro, parsley or chives.

Make this recipe your own:

Use chicken or vegetable broth to add more flavor

I used plain Greek Yogurt or try vanilla, blueberry or peach.

I used only 1 tablespoon dried cranberries to keep sugar down or try dried apricots or raisins

I also used ½ cup diced fresh apples or try bananas, blueberries or peaches.

Try walnuts, peanuts or any nut of your choice.

You can also opt out of any of the ingredients except for the quinoa.

You can add more or less yogurt depending on how creamy you want your dish to be.

Happy Cooking and enjoy!