*Quinoa Whole Grains:* 


Quinoa, often described as a "superfood" or a "supergrain," has become popular among the health conscious, with good reason. Quinoa (pronounced KEEN-wah or ke-NO-ah) is packed with protein, fiber and various vitamins and minerals. It is also gluten-free and is recommended for people who are on a gluten-free diet.


Often used as a substitute for rice, quinoa is commonly considered to be a grain and is usually referred to as such, but it is actually a seed. "The yellowish pods are the seed called Chenopodium quinoa.


There are many types of quinoa. Quinoa seeds can be black, red, white, purple, pink, yellow, gray, orange, green or yellow. 


White (traditional) and red (Incan) quinoa are commonly available. While the white variety is more flavorful, the red contains more nutrients.


 *Quinoa Nutrition:* 


Here is the nutrient breakdown for 1 cup (185 grams) of cooked quinoa:


Calories: 222

Protein: 8 grams

Fat: 3.55 grams

Carbohydrates: 39 grams

Fiber: 5 grams

Folate: 19% of the daily value (DV)

Vitamin B6: 13% of the DV

Vitamin E: 8% of the DV

Copper: 39% of the DV

Iron: 15% of the DV

Zinc: 18% of the DV

Manganese: 51% of the DV

Magnesium: 28% of the DV

Potassium: 7% of the DV

Phosphorus: 22% of the DV


Quinoa is a good source of a number of important nutrients, including folate, magnesium, zinc, and iron.


 *8 Evidence-Based Health Benefits of Quinoa:* 


1. Packed with nutrients

2. Contains antioxidant and anti-inflammatory plant compounds

3. Higher in fiber than many grains

4. Gluten-free and great for people with gluten intolerance

5. A good source of protein

6. High in important vitamins and minerals

7. May have beneficial effects on metabolic health

8. Easy to incorporate into your diet


Quinoa is also tasty and goes well with many foods.


 *How to cook quinoa* 


It can be ready to eat in as little as 15–20 minutes. To cook it:


Rinse 1 cup (170 grams) quinoa thoroughly using a fine mesh strainer.

Put 2 cups (240 mL) water in a pot and turn the heat to high.

Add rinsed quinoa with a dash of salt.

Boil 15–20 minutes.



You can use quinoa in both sweet and savory recipes.


For example, you can try making a savory quinoa and vegetable salad topped with feta and grilled chicken. Or make a sweet breakfast porridge with cooked quinoa, coconut milk, fresh fruit, walnuts, cinnamon, and a drizzle of honey.

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