Quinoa Is For Everyone – The Benefits Make This Our Favorite Super Food

One thing that most of us have in common is the desire to feed our kids, and ourselves, nutritious food. But, when faced with the array of choices, it gets confusing. What's good, what's bad… it's not easy to distinguish the difference sometimes.  Then you run into something you are totally unfamiliar with – cooking with quinoa.  I had to find out more about this.

Recently, I've been doing a bit of experimenting with a relatively new food on the market. Even though quinoa has been around for thousands of years, it hasn't hit America's grocery shelves until recently. Over the last few years, quinoa has exploded in cookbooks, cooking shows, and the internet. This 'super-food' is becoming quite popular in many circles; including vegetarian, vegan, weight loss, gluten-free, and fitness diets.

Quinoa is not a grain; it is a seed, a relative of beets, spinach, and Swiss chard. Because it is not a grass or grain, quinoa is considered the perfect food for those with grain, like wheat, sensitivities. The awareness of gluten-free diets may have likely brought quinoa into the limelight. However, quinoa is proving to fit into many diets for a wide range of reasons.  Let's take a look at a few benefits that quinoa offers us all:

Protein: Not all foods considered high in protein contain all the essential amino acids in proper proportions for maximum effectiveness in the body, but quinoa does. Quinoa is a complete protein, meaning it contains all essential amino acids in perfect proportions. In fact, quinoa has the same protein quality as milk. For a vegan, or a vegetarian who doesn't drink milk, quinoa is the perfect replacement food. Mix in some black beans in a simple soup or casserole, and you have the ultimate protein-rich super-food.

Minerals: The most concentrated amounts of minerals in quinoa are manganese, magnesium, and phosphorus.  With just one serving of quinoa, you will have more than half the RDA of manganese alone, neutralizing those damaging free radicals that are constantly attacking our organs.  Along with manganese, quinoa contains high concentrates of magnesium and phosphorous which are both essential minerals aiding in bone health, heart and cardiovascular health, as well as nerve and brain health. Quinoa completes the mineral wheel with ample supplies of calcium, iron, potassium, zinc, copper, and selenium, all vital to our health and well-being.

Vitamins: The highest concentrated vitamin in quinoa is folate.  Folate is a B vitamin that is essential for healthy red blood cell development as well as healthy tissue and organ development, most notably during a child's early years. Folate is also believed to fight the destructive cell developments of cancer. Other vitamins that can be found in a good supply in quinoa are vitamin E, thiamin, riboflavin, niacin, and vitamin B6, all essential in the growth, repair, and functioning of vital organs, blood, and tissue.

Dietary Fiber: You probably hear a lot about dietary fiber in advertisements aimed at curing constipation. But, the fact is, dietary fiber i s crucial for all of our body functions. With a whopping 21% RDA in one serving of quinoa, eating a regular diet including this super-food makes sense. Why? Not only does fiber aid the digestive system, it also is known to lower blood cholesterol levels. Studies also show that increasing fiber in your diet will help reduce blood pressure which promotes heart health. A good diet rich in fiber helps control blood sugar levels by slowing the absorption of sugars.  Along with these benefits, high-fiber diets also may help with weight loss, due to the fact that foods that are high in fiber and low in calories, like quinoa, fill you up without added calories.

It appears that if you had to choose one food to survive on, quinoa may be your best bet. This super-food contains just about everything a body needs – fiber, vitamins, minerals, healthy fat, carbohydrates, and protein. Add to that the fact that quinoa is low in calories, has zero cholesterol, zero sugars, and is low in sodium, and you've got the perfect food to add to your family's healthy diet.

How do you get more quinoa into your diet?

Rather than looking at quinoa as a substitute for rice or pasta in casseroles and soups, consider quinoa as a main ingredient. Yes, quinoa CAN replace protein in a meal.  Just like black beans, quinoa is more than a side dish. Consider replacing a meat dish several times a week with a quinoa dish and enjoy the benefits of this nutrient packed food.  Compare these nutrition facts:

Quinoa cooked 1 cup:
Calories from Fat 32; Cholesterol 0mg; Sodium 13mg; Carbs 39g; Dietary Fiber 5g; Protein 8g; Folate 77mcg

Dried Black Beans cooked 1 cup:
Calories from Fat 8; Cholesterol 0mg; Sodium 2mg; Carbs 41g; Dietary Fiber 15g; Protein 15g; Folate 256mcg

Chicken Breast cooked 1 cup:
Calories from Fat 45; Cholesterol 119mg; Sodium 104mg; Carbs 0g; Dietary Fiber 0g; Protein 43g; Folate 6mcg

With these nutrition facts in mind, can you see where quinoa could become a part of your healthy diet? Create meals using quinoa and other nutrient-dense foods and enjoy the benefits of eating well.

To help get you started, here are links to several delicious quinoa based meals:

Classic Stuffed Peppers With Quinoa
Kid-Approved Cheesy Quinoa
Black Bean And Tomato Quinoa Salad

p.s. Learn more about quinoa by clicking on this link: http://healthy.hillbillyhousewife.com/category/quinoa

And when you're ready to dig even deeper and become a quinoa fanatic, this is the guide for you. It's jam packed with information and recipes to keep you cooking with quinoa for a long, long time. Grab your copy of “The Complete Guide to Cooking With Quinoa” today and start cooking with this super-food for super-nutrition!

What Is Quinoa

nd can be mildly toxic, which prevents birds and insects from bothering with it so that it does not require any unnatural pesticides. Most quinoa sold commercially in North America has been processed to remove the coating of sapponin for you, but it only takes a minute to rinse.

Once it has been rinsed, toss a cup of quinoa into a cup to two cups of water, bring to a boil, and then lower the heat to simmer until the water has been absorbed. Depending upon how much water you use, it can take as little as 10 minutes to completely cook. You can cook it with a little olive oil and basil to have a side dish ready to serve, or you can get a little more exotic and prepare it with vegetables or herbs to modify the taste.

So the next time you get to the store, pick some up and give it a try.

Ready for more quinoa tips and recipes? I recommend “The Complete Guide to Cooking With Quinoa“.

This ebook is packed full of delicious recipes for anything from soups and stews to salads, stir fries and even dessert. Order your copy today and start eating healthy with Quinoa.

http://www.hillbillyhousewife.com/quinoa

Blaine Moore is a running coach in Southern Maine with 20 years of training and racing experience. Download his free report, The 3 Components of an Effective Workout, to learn why the work you put in during your training is only the third most important factor that determines how well you improve as a runner and an athlete.

Cooking With Quinoa For Health, Fitness, And Weight Loss

cal Hispanic grocery store. You can easily order quinoa online via Amazon.com. We are now ordering it in 10lb bags.

Once I found a more frugal source for this ancient grain, it was time to try out some quinoa recipes. I'm going to share quite a few of them on this blog over the coming weeks, but also wanted to mention a wonderful ebook full of quinoa cooking tips and recipes with you.

It's called “The Complete Guide to Cooking With Quinoa“.

It's packed full of delicious recipes for anything from soups and stews to salads, stir fries and even dessert.

My favorite by far though are some of the bonuses, especially the 7 day weightloss plan with quinoa and the guide to sprouting them.

For $27, this ebook package is a steal and a must have for anyone starting to cook with quinoa.

http://www.hillbillyhousewife.com/quinoa

Turkey Meatloaf With Quinoa

nto a large bowl. Add salt and pepper and mix everything really well. Form the mixture into a loaf, put it on a baking pan and bake it for 50 minutes to an hour at 400F.

Ready for more quinoa tips and recipes? I recommend “The Complete Guide to Cooking With Quinoa“.

This ebook is packed full of delicious recipes for anything from soups and stews to salads, stir fries and even dessert. Order your copy today and start eating healthy with Quinoa.

http://www.hillbillyhousewife.com/quinoa

Quinoa Corn Chowder Recipe

n and diced potato and saute everything for a minute or two. Add the vegetable broth and soy milk and bring everything to a boil. Add the quinoa and cumin. Reduce the heat, cover and simmer to soup for about 15 minutes or until the quinoa and potatoes are tender.

Add the cillantro, salt and pepper to taste and serve hot.

Ready for more quinoa tips and recipes? I recommend “The Complete Guide to Cooking With Quinoa“.

This ebook is packed full of delicious recipes for anything from soups and stews to salads, stir fries and even dessert. Order your copy today and start eating healthy with Quinoa.

http://www.hillbillyhousewife.com/quinoa

Black Bean And Tomato Quinoa Salad

throw it in as well.

Open the can of black beans and pour the beans into a strainer. Rinse them with plenty of water. Give the excess liquid a minute to drain off completely, then pour the black beans into your salad bowl.

Add the quinoa and fresh herbs and gently toss it until everything is mixed well. Serve at room temperature, or chill in the fridge until you are ready to eat.

Ready for more quinoa tips and recipes? I recommend “The Complete Guide to Cooking With Quinoa“.

This ebook is packed full of delicious recipes for anything from soups and stews to salads, stir fries and even dessert. Order your copy today and start eating healthy with Quinoa.

http://www.hillbillyhousewife.com/quinoa

Quinoa Muffins

add-on” ideas for these rather plain quinoa muffins. Incorporate those ingredients with the quinoa into the flour mixture, then proceed as mentioned above.

  • 1/2 cup of raisins
  • 1/2 cup of chopped dried dates
  • 1/4 cup of dried apricots and 1/4 cup of chopped almonds
  • 1/2 cup of chopped apple pieces and a good dash of cinnamon
  • 1/4 cup of apple finely chopped apple or raisins and 1/4 cup chopped walnut pieces
  • 1/2 cup mashed banana and 1/4 cup walnuts
  • 1/2 cup fresh, frozen or dried blueberries

Of course you can also experiment with your own favorite muffin ingredients.

Ready for more quinoa tips and recipes? I recommend “The Complete Guide to Cooking With Quinoa“.

This ebook is packed full of delicious recipes for anything from soups and stews to salads, stir fries and even dessert. Order your copy today and start eating healthy with Quinoa.

http://www.hillbillyhousewife.com/quinoa

Cheesy Quinoa

tter and cheese. Stir it until the cheese is melting into the quinoa. Last night I was a little short on shredded cheese, so I added a good dash of grated parmesan cheese to make up the difference. If needed add a splash of milk until the quinoa is about the consistency of polenta. I had to add a couple of table spoons. Season with salt and pepper to taste if you'd like. We enjoyed it just the way it was.

Ready for more quinoa tips and recipes? I recommend “The Complete Guide to Cooking With Quinoa“.

This ebook is packed full of delicious recipes for anything from soups and stews to salads, stir fries and even dessert. Order your copy today and start eating healthy with Quinoa.

http://www.hillbillyhousewife.com/quinoa

Quinoa Pasta Recipe

it rest for an hour on the counter.

Check the dough. If it feels very sticky, knead a little more flour into it. I used a mixture of the three combined flours for this. Once the dough is soft and pliable but no longer tacky, roll it out on some flour as thing as possible and cut it into thin strips.

If you have a pasta maker, you can of course use that as well with this simple quinoa pasta recipe.

Cook the noodles in boiling water for about 5 minutes. Drain and serve with your favorite pasta sauce.

Ready for more quinoa tips and recipes? I recommend “The Complete Guide to Cooking With Quinoa“.

This ebook is packed full of delicious recipes for anything from soups and stews to salads, stir fries and even dessert. Order your copy today and start eating healthy with Quinoa.

http://www.hillbillyhousewife.com/quinoa

Quinoa Porridge

Here's a great way to “recycle” leftover cooked quinoa into a delicious breakfast dish. This quinoa porridge tastes similar to oatmeal. It's full of good protein and whole grains to start your day right. You can easily modify this recipe by adding your favorite ingredients. Just think of your favorite version of oatmeal and then use those additions to make your version of this quinoa breakfast dish.

Quinoa Porridge

  • 1 cup cooked quinoa
  • 1/2 cup skim milk
  • 1 tsp honey
  • 1 tbsp dried fruit
  • 1 tbsp nuts (optional)

Pour the quinoa, milk and honey into a microwave safe bowl. Heat them for 1 to 2 minutes until nice and warm. Stir until all the honey is dissolved and incorporated into your quinoa porridge. Stir in the dried fruit and nuts.

By the way, here are some tips on how to prepare quinoa in the first place. You can cook up a big batch and store it in the fridge to be used in simple recipes with cooked quinoa like this one.

Options:

Dried Fruit – raisins, cranberry, banana chips, dried apple, chopped date etc.

Nuts – Almonds, walnuts, hazelnuts, pecans, macademia nuts, cashews etc.

You can also add various spices like cinnamon or cardamon to your quinoa porridge. Adding dried or fresh apple chunks and a good dash of cinnamon will result in a delicious quinoa apple cinnamon breakfast dish that's very similar to it's oatmeal cousin.

Ready for more quinoa tips and recipes? I recommend “The Complete Guide to Cooking With Quinoa“.

This ebook is packed full of delicious recipes for anything from soups and stews to salads, stir fries and even dessert. Order your copy today and start eating healthy with Quinoa.

http://www.hillbillyhousewife.com/quinoa

Quinoa Bread Recipe

it in a large bowl. Pour the oil on the dough and move it around so the whole outside of the dough is well coated. Cover the bowl and let the it rise for 1.5 to 2 hours. The dough should double in size.

Punch the dough down, then knead it for a minute or two until it is smooth. Preheat your oven to 400F.

Sprinkle some flour on a cookie sheet, then form your dough into two loaves and set them on the baking sheet. Allow them to rest for about 20 minutes while your oven preheats. Bake the bread for 20 to 25 minutes. Allow it to cool completely before you start to cut it.

Ready for more quinoa tips and recipes? I recommend “The Complete Guide to Cooking With Quinoa“.

This ebook is packed full of delicious recipes for anything from soups and stews to salads, stir fries and even dessert. Order your copy today and start eating healthy with Quinoa.

http://www.hillbillyhousewife.com/quinoa

Classic Stuffed Peppers With Quinoa

ugh, then add salsa and turn heat down to simmer, and let cook, uncovered, for 10 minutes.

Remove from heat and fold the quinoa into the tomato mixture in skillet. Be careful not to stir too much; that will break the quinoa down. Add the Mexican blend cheese to the mixture and toss gently again.

Remove peppers from oven and stuff with the filling. Top each pepper with the Cheddar cheese and return to the oven, uncovered, and bake for 35 to 45 minutes or until peppers are soft, and cheese on top is melted and starting to brown.

Let peppers sit for 3 to 5 minutes before serving. Lift gently out of casserole and serve whole.

Ready for more quinoa tips and recipes? I recommend “The Complete Guide to Cooking With Quinoa“.

This ebook is packed full of delicious recipes for anything from soups and stews to salads, stir fries and even dessert. Order your copy today and start eating healthy with Quinoa.

http://www.hillbillyhousewife.com/quinoa