Quinoa is a grain-like seed that is hard to pronounce. (It’s keen-wah by the way).  No matter how you say it, no one can deny that it punches above it’s weight class in terms of nutritional content. Quinoa has a long history of being a staple of the South American diet, and it has recently experienced a revival as a nutritional staple food in the US. 

What is quinoa?

 
Quinoa is the relative of green leafy vegetables like spinach and swiss chard. It’s a seed, not a grain, although it is cooked similar to rice and can easily stand in as a rice substitute in most dishes. It’s fluffy and light when cooked, and tastes like a hearty grain.

What are the nutrients in quinoa?

• Fiber

The average person need 25 – 30 grams of fiber per day to regulate digestion. One ¼  cup serving of quinoa contains 2 grams of fiber.

• Magnesium

Magnesium-rich foods can help treat migraines by relaxing blood vessels, which prevents the constriction and dilation that occurs during migraines.  One ¼  cup serving of quinoa contains 22% daily value of magnesium.

• Manganese

Manganese helps your body utilize nutrients like thiamin and biotin. It also helps you maintain nerve health and bone health. One ¼  cup serving of quinoa contains 47% daily value of manganese. 

• Iron

Iron in the diet is especially important for menstruating females. One ¼ cup of quinoa contains 22% daily value of iron.

• Complete protein

Quinoa is a complete protein. This makes it a great high protein meat alternative that is perfect for vegetarians and vegans.  Quinoa contains all 9 essential amino acids.

• Copper

Copper helps your body utilize iron and produce the pigment called melanin, which helps protect your skin from the sun. One ¼ cup of quinoa contains 19% daily value of copper.

Great, now what can I do with it?

Quinoa tastes pretty bland all on it’s own. Luckily, there are a few easy and tasty ways to incorporate quinoa into your weekly diet.

• Use as a rice substitute.

Quinoa contains more nutrition than rice, so substitute quinoa in any dish that calls for rice. This includes burritos, rice and beans, etc.

• Make a chilled salad.

Make a pasta salad with quinoa instead of pasta, or try this healthy chicken and quinoa salad recipe.

• Add to a soup.

Quinoa added to minestrone soup can make it hearty and nutritious.  

• Make into homemade granola bars.

Quinoa is a great substitution for oats in homemade granola bar recipes. If you’re pressed for time and can’t make them at home, try these oskri bars.

• Use as a hot morning breakfast cereal.

Substitute for oatmeal for a high protein breakfast.

• Make vegetarian quinoa burgers.

Veggie burgers made with quinoa and black beans are perfect hearty summertime treats for a weeknight grill session.

Do you have a favorite way to use quinoa in your recipes? Let us know!

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