The Benefits of Quinoa

Quinoa might be tiny, but it’s one of the most powerful foods you can put on your plate. Technically a seed (not a grain), quinoa is packed with protein, full of vitamins, and totally gluten, wheat and cholesterol free. It’s usually organic too, which makes it an easy win for just about any diet.

Quinoa Nutrients

This little seed is often called a “complete food” – and for good reason. Here’s what it brings to the table:

• More calcium than cow’s milk

• A rich source of antioxidants

• High in dietary fibre

• More iron than any other grain or seed

• The highest content of unsaturated fats

• Low glycemic index (great for stable energy)

On top of all that, quinoa has the highest amount of protein of any grain or seed. Even better, it’s a complete protein, which means it contains all nine essential amino acids your body needs. It’s also loaded with important minerals like manganese, potassium, copper, zinc, magnesium, and vitamins including E, B6, riboflavin, niacin and thiamine.

How to Use Quinoa

Quinoa is one of the most versatile ingredients around. You can throw it into soups, bake it into breads, use it in both sweet and savoury dishes, and it makes a cracking base for salads. It works just as well in vegetarian meals as it does alongside meat or fish.

The best part? It cooks in about ten minutes. Just remember to rinse it first, quinoa has a natural coating that tastes a bit bitter. Pop it in a fine sieve, run under cold water, and rub it gently between your fingers. Then cook it with two parts liquid (water, stock, juice or even milk) to one part quinoa. Ten minutes on a gentle simmer and you’re good to go.

Simple Quinoa Salad Recipe

Here’s a quick and fresh salad you can whip up for lunch, a side dish or even meal prep.

Ingredients

• 1 cup quinoa (uncooked, rinsed)

• 2 cups water or veggie stock

• 1 cucumber, diced

• 1 cup cherry tomatoes, halved

• ½ red onion, finely chopped

• 1 avocado, diced

• A handful of fresh parsley or coriander, chopped

• Juice of 1 lemon

• 2 tbsp extra virgin olive oil

• Salt and pepper to taste

Method

1. Cook the quinoa in water or stock (2:1 ratio) for about 10 minutes, until fluffy. Let it cool slightly.

2. In a large bowl, combine cucumber, tomatoes, onion, avocado and herbs.

3. Add the cooled quinoa.

4. Drizzle with lemon juice and olive oil, then season with salt and pepper.

5. Toss everything together and serve.

Fresh, filling and full of goodness, quinoa is a wonderful addition to your diet for good health.