So, what IS Quinoa (pronounced KEEN-wah)? Quinoa is a grain that comes from the Andes Mountains of South America and has much to offer.
Technically quinoa is not a true grain for it is the seed of the Goosefoot plant. It is used as a grain and substituted for grains because of it’s cooking characteristics.
Whole grains such as barley, quinoa and amaranth are nutritional powerhouses when compared to the traditional refined grain and yeast products – which we eat too much of and this only hinders fat loss.
Because quinoa is a whole food, it has an abundance of beneficial antioxidants, phytochemicals, and essential nutrients. It also is a good source of vitamins and minerals. A ¾ cup serving of cooked quinoa provides 25% of the daily value for both iron and magnesium and 10% of the daily value for vitamin E, potassium, and fiber.
Quinoa is the only grain containing all essential amino acids, which makes it a complete protein.
In fact, quinoa contains more protein than any other grain and is gluten free!
Bonus Benefits
* Easy to Cook
Quinoa cooks up in just 15 minutes. 2 cups of water to 1 cup of quinoa. Simple enough.
* Easy to Cook in Bulk
Easy to cook means easy to make a LOT of it to have on hand for meals all week. When I cook my quinoa (1 cup dry at 720 calories) comes out to be about servings SIX 1/2 cup servings. This would make it about 120 calories when I used 1/2 cup as a serving – which is plenty to use when creating a meal.
* Inexpensive
I find a box of red quinoa at Whole Foods or even in the organic section of my grocery store for about $4.00 (or less when on sale). This yields a total of twelve 1/2 cup servings. Once again, another example of how eating healthy does not cause you to go broke.
How To Use Quinoa
A great first step in adding quinoa into your fat loss plan is to use it as a replacement for rice/other grains in your favorite meals or make it fun and add it to vegetables.
How I Use Quinoa
I love using quinoa for breakfast!
One of my favorite ways is to add almond or coconut milk to my quinoa and top with fresh blueberries and a few chopped nuts. Or it is great mixed in with greek yogurt and berries. Delicious, light and super filling.
On chilly mornings, quinoa is great heated up and used as you would your oatmeal recipes. Throw in some diced apples, cinnamon, almond milk and a few walnuts for a comforting breakfast or snack.
Here’s a Fun Summer Salad Recipe using Quinoa
Mango Lime Quinoa Salad
• 1 cup quinoa, uncooked
• 1/4 tsp salt
• 1 ripe mango, peeled and chopped
• 1/4 cup almonds, chopped
• 2 Tblsp pumpkin seeds
• 1 medium cucumber, peeled and diced
Dressing
• 2- 3 Tblsp olive oil
• juice of 1 lime or to taste
• 2 tablespoons chopped fresh coriander
• Salt and pepper to taste
Cook quinoa. Peel the mango and cut into cubes. Peel and slice the cucumber thinly. Add cucumber to mango along with the almonds and pumpkin seeds. Mix lime juice, olive oil, fresh coriander, salt and pepper. Add the mango and cucumber to quinoa, pour the dressing over the salad, toss and enjoy!
Quinoa is quite versatile and a Must Have in Your Pantry!
It can be used hot or cold and it comes in a variety of colors, mainly white and red. I personally prefer RED for it has a nice nutty, taste – where the white to me (and Tyler) tastes a bit too much like corn….plus it is not sticky like the white and has a nice little crunchy-ness to it.
Add quinoa to your meal plans and get creative with the different ways you can serve it up to make a tasty and satisfying meal.
Did You Grab The Top 3 Post Baby Fat Loss Secrets Yet?
Here’s How to get an even BETTER Body after baby VIDEO >>
FitYummyMummy.com
My Personal Story on Video ~ How to lose the Post Baby Fat and Get A Flat Tummy
No related posts.
Related posts brought to you by Yet Another Related Posts Plugin.
My friend made this great Quinoa dish as an accompaniment to salmon. You can add corn or sweet peas and it’s really tasty! I had never had Quinoa before. Thanks Holly, it’s good to know it’s a healthy alternative to white rice or other grains.
Quinoa Pilaf
1 medium onion , chopped fine
1 teaspoon olive oil
Salt
2 cups quinoa , rinsed
1 3/4 cups low-sodium chicken broth
1 teaspoon grated zest from 1 lemon
2 teaspoons minced fresh thyme leaves
2 teaspoons juice from 1 lemon
Ground black pepper
1. Combine the onion, oil, and ½ teaspoon of salt in a large saucepan. Cover and cook over medium-low heat, stirring occasionally, until the onion is softened, 8 to 10 minutes.
2. Add the quinoa, increase the heat to medium, and cook, stirring frequently, until the quinoa lightly browns and becomes aromatic, about 5 minutes. Stir in the broth and lemon zest and bring to a boil. Reduce the heat to low, cover, and simmer until the quinoa is transparent and tender, 16 to 18 minutes.
3. Remove the pot from the heat and lay a clean, folded kitchen towel underneath the lid. Let stand for 10 minutes, then fluff the quinoa with a fork. Stir in the thyme and lemon juice and season with salt and pepper to taste.
Thank you so much for the great recipe. I have been wanting to try Quinoa, but was not sure which would be the best, white or red. Now I know to get the red. Sounds delicious. Thanks again for sharing.
LOVES IT! Quinoa is great especially the red stuff!
Tosca Reno has a great recipe for Quino pilaf in her Eat-clean Diet cookbook and it is DELICIOUS!
That’s my fav! Will have to try it for breakfast!
Can’t believe how different you looked when you were preggo with Tyler! SO CUTE at 9 months!
A little different than now being preggo with Alexander!
You are georgeous Holly!
I really enjoy Quinoa! I’ve had it as a side dish with a vegetarian entre or with a stir fry instead of rice. I’m not sure I’ve had it for breakfast but I should try that next. Your salad recipe sounds yummy, I’ll give that a try – maybe tonight for dinner.
My favorite quinoa recipe is definitely quinoa tabouli. Cook a cup or so of quinoa. When cool, add two bunches of parsley and one bunch of mint, all chopped very fine. Dress with olive oil and lemon juice and season with salt and pepper to taste. You can also add chopped tomatoes and cucumbers (I generally do this just before serving). And finely minced garlic. Quantities depend on your taste–I like my tabouli very green-at least half green stuff and maybe somewhat less than half quinoa (if I have the time to chop that much parsley!), but some people prefer it less green. I think it keeps quite well, but I can never keep it around long enough to be sure-if I don’t finish it, my grandchildren will.
We love quinoa! I haven’t noticed much of a taste difference between the colors, but it’s fun to mix it up
We use it in place of rice for a variety of dishes and you can add an egg to leftovers and make quinoa cakes <– yum! You can also grind it down to replace some of your flour in baking recipes. So good!
A couple of my faves:
Sautee chicken breast cubes in skillet with a bit of evoo- add salt & pepper to taste. When almost fully cooked, add a spoonful of pesto (I like sundried tomato), a handful of spinach, and cooked quinoa. Toss to coat and wilt the spinach.
Quinoa salad:
cold cooked quinoa, apple chunks, raisins, pecans, grapes (and any other fruit or veggies!) with yogurt dressing: yogurt, orange sections (chopped), cinnamon, ginger, fresh corriander
Yummy!
Oh, and add fresh parm to the warm spinach quinoa!
Substitute some orange juice for the water – yum!
I’ve used it as a flour (ground in blender). Adds a nutty taste to quick breads such as banana, yum. Whole Foods had a great salad that included black beans, onion, red papper, olive oil and quinoa ( believe it was the red variety) greast for lunch!!
Hi Rigby!
That’s Great! This’ the first time that I’ve heard about this kind of grain. I’ll find this out in our grocery. Thanks and God bless you.
I discovered quinoa a few years ago and have turned so many of my friends on to it. I love it with salads on top. My favorite recipe is instead of water low fat chicken broth and when it is almost done I cut up asparagus so that it is crunchy. It goes with almost anything.
Try it sprouted. It only takes 8 – 10 hrs to sprout and you get all the goodness. You could cook it thereafter if you prefer – you lose the enzymes but the rest of the goodness is fully available to your body.
It doesn’t have a strong ‘sprout’ taste either.
I make a tabbouleh with it as well. Yum! Use really good grassy olive oil with a bite.
I like to make it using chicken broth (or vegetable broth) instead of water and add a fresh squash or two. Cook this for a bit (until the squash is tender). Very yummy!
Quinois (cooked) add raisins, greek yogurt and cinnamon – it’s like a creamy yummy rice pudding.
My favorite Quinoa recipe.
1 cup cooked, cooled Quinoa
1 avocado, cubed
1 tomato, cubed
1 cucumber, peeled, seeded, cubed
Juice of 1 lemon
1/2 a parsley bunch, chopped fine
salt, pepper, cayanne to taste
Mix quinoa, tomato, cucumber, lemon juice, parsley, and spices. Lastly add avocado and mix in gently to not smoosh. Yum!
For breakfast….why didn’t I think of that. I always struggle with good breakfast ideas. I always feel so limited since I don’t care for eggs and oatmeal just doesn’t leave me feeling full, I think I get sick of eating it before i eat my entire serving so I actually dish up less.
MMMM, yummy! I love love love quinoa and never thought about eating it at breakfast time. Love the idea and the recipe you gave too. I’ll be trying it out soon for sure! Thanks!!
YuM!!! I had quinoa for breakfast the other day… Add grated apple, rasins, cinnamon and greek yoghurt. Delish!
Hi Holly
I have had email communication with you within the last day or so. I live in Australia you speak of foods such as this SA grain that I have never heard of before. Can you please supply alternatives that we have in Australia and where possible affordable. I only have a certain amount of money coming into my household as there is only me here. I, essentially have learned to buy unprocessed foods, of late however I have been buying lollies, cakes, rice crackers etc.. with no exercise hence my desire to get back to healthy eating and exercise (as there are a few extra kilos I have gained) and you and others like you Mike Geary, Jon Benson and Michael Marsh do this the right way no gimics just healthy eating as God intended and smart, effective exercising without wasting time.
Regards Laura xoxo
I will definitely try the mango-cucumber quinoa salad!!! – for I have been searching for ways to incorporate this grain in our menu. My boys have a tendancy not to like this, unfortunately. So far I have found only one ‘recipe’ (I add quotes for this is hilariously simple.) I sprout it (as a bare minimum it only needs couple of hours!!) and then it goes as a snack.
Quinoa is an excellent food that I have recently added to my family’s healthy eating. We enjoy it as a hot breakfast with honey and cinnamon, as a rice alternative, in salads and soups, or just sprouted! I am excited to see so many ways to use it!
I also wanted to note that although quinoa is often referred to as part of the grain family, is a seed, NOT a grain. That is an important difference and a big part of why it is gluten free and easier to digest; is higher in protein and other minerals; and higher in fiber.
I look forward to many more quinoa ideas!
Thanks for bringing this “superfood” to the forefront!
Oops… I meant to say “protein, IRON and other minerals”
I LOVE Quinoa. I prefer the Red as well. I love having it for breakfast with cut up apple, greek yogurt and walnuts or pecans. So good!
I also love Quinoa and love to use the puffed quinoa in my cereal but find it really hard to get in NZ. We dont have any trouble to get quinoa (unpuffed!!) in NZ so you should be able to get it in Australia supermarkets!