Packed with protein, loaded with fiber, quinoa (KEEN-wah) is one of the most nutritious foods on the planet.  It has twice the protein of regular cereal grains, fewer carbohydrates, a dose of healthy fats, plus it’s a complete protein (all the essential amino acids your body needs to build muscle).

Quinoa has a nutty flavor, cooks quicker than rice and can be used to make pilafs, risottos, salads, soups and even desserts.  You can locate quinoa in the rice aisle or health-food section of your grocery store.  Cook up a big batch and store it in your refridgerator.  To prepare:

• 2 cups water
• 1 cup quinoa

Bring to a boil, cover, cook over medium heat for 12 minutes or until Quinoa has absorbed all the water.  Remove from heat, fluff, cover and let stand for 15 minutes.  Yields – 4 cups. 

Nutrition Facts:  serving size 1/4 cup

• Calories – 160 g 
• Total Fat – 2.5 g
• Sat. Fat – 0
• Trans Fat – 0
• Cholest. – 0
• Sodium – 0
• Total Carbs – 28 g
• Fibre – 6.5 g
• Sugars – 0
• Protein – 6 g
• Calcium – 2%
• Iron – 18%

For a salad:

• 1 cup cooked quinoa (cooled)
• chopped red pepper
• chopped green pepper
• chopped green onion
• chopped tomatoes
• any other vegetables  you have on hand

Toss with your favorite salad dressing (poppyseed) or drizzle with 1 Tablespoon balsamic vinegar (or red wine vinegar) and 1/2 Tablespoon olive oil.

Posted on September 3rd, 2007 by neslyn
Filed under: Favorite products, Salads