- 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.
1 cup quinoa
2 cups water
1/4 teaspoon salt
Rinse the quinoa using a fine mesh colinder under running water for about 30 seconds. This removes the bitterness.
Drain the quinoa well.
Put the drained quinoa and the water in a saucepan. Bring this to a boil.
Decrease the heat to a gentle simmer.
Cook until the quinoa has absorbed all of the water for about 15 to 20 minutes.
Remove quinoa from the heat and cover the saucepan with a lid for 5 minutes.
Remove the lid and fluff with a fork.
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