The creamy, fluffy texture, and slight nut flavor of quinoa adds tremendous variety, and nutrition to your healthy power food meals. Quinoa is low in calories, fat, and cholesterol.
Although quinoa is a seed, it is most commonly referred to, and used as a grain. Delicious quinoa is exploding with nutritional benefits! Quinoa contains almost twice the amount of protein found in other grains. Quinoa also contains vitamin E, zinc, potassium, copper, phosphorus, selenium, iron, calcium, manganese, magnesium, tryptophan, fiber, and lignans! Lignans is a phytonutrient that reduces the risk of heart disease, and some types of cancer.
The high fiber content in quinoa can help your digestive health, reduce the risk of breast cancer, and can help prevent cardiovascular disease. Fiber helps food pass through your digestive system faster, which helps alleviate constipation.
Quinoa is available in most grocery stores year round. Be sure to rinse off your seeds first to remove any outer residue which may have a slight bitter taste. Just place your quinoa in a strainer and rinse until the water is clear. If you toast the quinoa in a dry pan for about 5 minutes, you will get a nice roasted flavor.
when you cook your quinoa, it will expand about four times its original size. This is good to know when you are deciding how much to make!
Quinoa is a great substitute for high calorie pasta. Just cook your quinoa, add your favorite “no sugar added” tomato sauce, and some spices!
Try a tasty quinoa stir fry! Just add chopped onion, chopped bell peppers, sliced mushrooms, and chopped asparagus spears in a pan with a very small amount of olive oil. Spoon on top of your cooked quinoa. For added flavor, toss on some grilled chicken or shrimp!
Quinoa is wonderful for breakfast with some added fruit. Try sliced strawberries, blueberries, or any tasty fruit for a burst of energy!
Add some quinoa to a low calorie vegetable soup for extra nutrition and texture. Try a low calorie baked quinoa casserole! Easy, and fast! Lightly spray a baking dish with olive oil. Mix your cooked quinoa with some lean ham, and chopped broccoli. Add this mixture to your baking dish and sprinkle on a small amount of reduced fat parmesan cheese. Bake until slightly brown.
Have fun and experiment with new and exciting ways to enjoy your new power food, quinoa as part of your healthy diet!
The Power Blast!
Calories: one cup cooked, 222 calories
Protein: 8 g
Fiber: 5 g
Vitamin C: 0
Calcium: 31.5 mg
Potassium: 318 mg
Sodium: 13 mg
Saturated Fat: 0
Have fun losing weight while you are eating your new power food!