Delicious Quinoa

Quinoa (pronounced keen-wa) is an ancient grain from South America. It is not only high in protein, but is a ‘complete protein’ which means it contains all 9 essential amino acids our body needs. It can be used in any recipe in which you would use rice, and can be served hot, or cold. It is very easy to cook!  Because quinoa is high in manganese, as well as a good source of magnesium, iron, copper, and phosphorus, this grain may be especially valuable to people with migraine headaches, diabetes, and atherosclerosis. This is mostly due to the magnesium component. Magnesium is a mineral that helps relax blood vessels, which prevents the constriction and rebound dilation associated with migraines. Since low levels of this important mineral is associated with hypertension and other cardiovascular diseases, this wonderful grain also can add protection for those people worried about atherosclerosis.For those who have hypoglycemia or diabetes, quinoa for breakfast is a good choice. Being high in protein, as well as high in fiber, it will stabilize blood sugar levels, producing lower insulin levels, which can also reduce cravings.For people who need to follow a gluten free diet, the standard quinoa grains are gluten free. Quinoa grain can be included in your diet easily. Quinoa flour, and quinoa flakes, however, are processed products and cannot be guarenteed gluten free. The problem comes because some quinoa manufacturers use the same factory to produce other flours. This could mean cross-contamination with wheat flour products. Look at the lables, and be careful!Quick serving tips:


  • Add quinoa to your favorite soup recipe.
  • Sprouted quinoa can be used in salads and sandwiches just like alfalfa sprouts.
  • Use cooked quinoa instead of oatmeal – add some nuts or fruit!
  • Combine cooked, chilled quinoa with pinto beans, pumpkin seeds, scallion, and coriander. Season to taste and enjoy a yummy salad!
  • Throw 1/2 cup of cooked (cool or warm) quinoa on your salad for a boost of protein to a great lunch or supper.
  • Ground quinoa flour can be added to your favorite cookie or muffin recipes.


Here is a one of my favorite quinoa recipes!

Vegetable Quinoa Salad

Preparation time: 15 minutes Cooking time: 10-20 minutes Serves: 10



  • 1 cup Quinoa, well rinsed and drained
  • 2 cups cold water
  • 2 tomatoes, chopped
  • 2 large sprigs parsley, leaves only, choppe
  • 1/4 english cucumber, chopped
  • 1/3 cup chopped red, greed, yellow, or mixed bell peppers (preferably organic if possible)


  • 3 Tbsp extra virgin olive oil
  • 2 Tbsp freshly squeezed lemon juice
  • 1 tsp hot pepper flakes (optional
  • 1/4 tsp sea salt
  • 1/4 tsp pepper


In a medium saucepan, over medium heat, bring quinoa and water to a boil. Reduce heat and boil gently for 10 to 15 minutes or until the white germ separates from the seed. Cover, remove from heat and let stand for 5 minutes. Remove lid, let cool and fluff with a fork.

Meanwhile, in a large bowl, combine tomatoes, parsley, cucumber and bell peppers. Sir in cooled quinoa.

Prepare the vinaigrette: In a small bowl, whisk together olive oil, lemon juice, hot pepper flakes (if using), salt and pepper. Pour vinaigrette over salad and toss to coat. Enjoy!!

208 calories/serving

*You can serve this salad over a bed of salad greens to get an extra bust of nutrients.

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