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  • Juanita Weaver-Reiss

Make it Monday - Quinoa

It is not a grain; it is a seed.

There are three types of quinoa - white, red, and black.

Here is the nutritional breakdown of 1 cup of cooked quinoa

  • Protein: 8 grams.

  • Fiber: 5 grams.

  • Manganese: 58% of the recommended daily allowance (RDA).

  • Magnesium: 30% of the RDA.

  • Phosphorus: 28% of the RDA.

  • Folate: 19% of the RDA.

  • Copper: 18% of the RDA.

  • Iron: 15% of the RDA.

  • Zinc: 13% of the RDA.

  • Potassium 9% of the RDA.

Contains two plant molecules Quercetin and kaempferol

These are found in high amounts in quinoa. These two molecules have been found to have anti-inflammatory, anti-viral, anti-cancer, and anti-depressant effects in animal studies.

Is gluten free

Perfect to include in the diet if you need to follow a gluten free diet.

Cooking quinoa


  • 1 cup quinoa

  • 2 cups water

  • 1/4 teaspoon salt


  1. Rinse the quinoa using a fine mesh colinder under running water for about 30 seconds. This removes the bitterness.

  2. Drain the quinoa well.

  3. Put the drained quinoa and the water in a saucepan. Bring this to a boil.

  4. Decrease the heat to a gentle simmer.

  5. Cook until the quinoa has absorbed all of the water for about 15 to 20 minutes.

  6. Remove quinoa from the heat and cover the saucepan with a lid for 5 minutes.

  7. Remove the lid and fluff with a fork.

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