Nerdy Millennial

Top Menu

  • About
  • Contact
  • Write For Us

Main Menu

  • Career
    • Entrepreneurship
    • Blogging
      • Social Media
      • SEO and Keyword Research
  • College
  • Arts & Culture
  • Technology
  • Health and Fitness
    • Nutrition
    • Recipes
      • Baked Goods
      • Breakfast
      • Condiments
      • Dessert
      • Fermented Foods
      • Main Dishes
      • Side Dishes
      • Snacks
      • Soup
    • Keto
    • Vegan
  • Relationships
    • Dating
    • Friendship
    • Parenting
    • Pregnancy & Birth
  • About
  • Contact
  • Write For Us

Nerdy Millennial

Nerdy Millennial

  • Career
    • Entrepreneurship
    • Blogging
      • Social Media
      • SEO and Keyword Research
  • College
  • Arts & Culture
  • Technology
  • Health and Fitness
    • Nutrition
    • Recipes
      • Baked Goods
      • Breakfast
      • Condiments
      • Dessert
      • Fermented Foods
      • Main Dishes
      • Side Dishes
      • Snacks
      • Soup
    • Keto
    • Vegan
  • Relationships
    • Dating
    • Friendship
    • Parenting
    • Pregnancy & Birth
Nutrition
Home›Health and Fitness›Nutrition›Quinoa: Whole Grain, Complete Protein and “Super Food”

Quinoa: Whole Grain, Complete Protein and “Super Food”

By Contributing Author
August 17, 2012
869
4

Have you tried quinoa (pronounced KEEN-wah)? If not, put it on your next shopping list!

Quinoa is a whole grain from South America that was used as a staple in the Incan diet, who believed the grain was sacred. It has become more popular in the last few years and recently the Food and Agricultural Organization of the United Nations declared that 2013 be declared “The International Year of Quinoa”.

Amazing Quinoa

It’s most amazing quality is that it actually contains the right balance and amount of amino acids (building blocks of protein) for it to be considered a complete protein source. One cup of cooked quinoa contains 220 calories, 4 grams of fat, 39g of carbohydrate, 5 g of fiber, and 8 g of protein. It is also high in antioxidants like quercetin and kaempferol, important for the reduction of inflammation (a contributor to many chronic diseases).

Quinoa has more fat than other grains, providing small amounts alpha-linoleic acid, an omega 3 fat that also helps reduce inflammation. Quinoa provides double the amount of calcium as whole wheat. That’s a lot of nutrition in a tiny grain!

Great Choice for Special Dietary Needs

Quinoa is a great choice for those with Celiac’s disease or gluten sensitivity, since it is 100% gluten-free and not botanically related to wheat. Quinoa does contain some oxalates but is not considered a high oxalate food, therefore, does not need to be avoided by those on a low-oxalate diet.

It is a great carbohydrate choice for diabetics, due to its high protein and fiber content, but the carbohydrate content should still be considered when fitting it into a diabetic meal pattern (1 cup does contain 39g of carbohydrate or about 2.5 carbohydrate servings!).

Purchasing Quinoa

Quinoa can be either purchased in packaged containers or in bulk. The most common kind of quinoa is generally off-white, but black or red quinoa is also becoming more readily available. If purchasing in bulk makes sure it has not been exposed to moisture and there is a quick turnover of the product to ensure freshness.

It can be stored in an air-tight container for 6-9 months. Quinoa can also be ground into a high protein flour to make a variety of products like pasta, bread, or muffins.

Cooking with Quinoa

Once cooked, quinoa will expand 3-4x its original size and will look and taste similar to plain couscous (just a little nuttier). Make sure you rinse the grain before cooking which will help remove some of the bitterness. It is a little bland just cooked in water, but that is what makes it so versatile!

To automatically make it tastier, cook it in low-sodium, fat-free chicken/vegetable broth instead of water and use it as your carbohydrate serving (in place of rice/pasta) with salmon or baked chicken. Or make a “salad” out of it by throwing in leftover veggies such as capsicums, tomatoes, green beans, cucumbers, and topping it with a salad dressing of your choice.

It can even be prepared as a high protein breakfast cereal or added to your favorite soup. Be creative with quinoa, there is no right or wrong way of serving it. Check out more delicious quinoa recipeshere and enjoy!

~

About the Author

Written by guest author Julie Masci from New Life Nutrition, who are specialists in weight loss, chronic disease management, irritable bowel syndrome, and food intolerances.

TagsComplete Protein and “Super Food”quinoaQuinoa: Whole Grain

4 comments

  1. Cassandra17 August, 2012 at 14:08 Reply

    My husband and I just tried quinoa yesterday for the first time. I used it in taco salad. So yummy! I will definitely be trying it in other recipes.

    • Vanessa Pruitt22 August, 2012 at 17:54 Reply

      Cassandra, that sounds so interesting. Where did you get a recipe to put in taco salad?

  2. Anna ChronicYeastInfection Org22 August, 2012 at 16:03 Reply

    This is a really interesting recipe! I think it would be good for yeast infection prevention. Will give it a try!

    • Vanessa Pruitt22 August, 2012 at 17:54 Reply

      Anna, thanks for stopping by. I’ve never heard of it being good for yeast infection prevention.

Leave a reply Cancel reply

Recipe Rating




Send Me Blog Updates!

You Might Also Like...

  • FeaturedHealth and Fitness

    6 Effective Grounding Techniques for Empaths

  • Are Pre and Post Workout Supplements Worth It? 3 Questions to Ask Yourself
    Health and FitnessFeatured

    Are Pre and Post Workout Supplements Worth It? 3 Questions to Ask Yourself

  • Solidify Your Web Presence: Making Your Website Work
    CareerBloggingEntrepreneurshipFeatured

    Solidify Your Web Presence: Making Your Website Work

  • How Lack of Boundaries and Dishonored Feelings Affect Your Mental and Physical Health
    Health and FitnessFeaturedMental HealthWellness

    How Lack of Boundaries and Dishonored Feelings Affect Your Mental and Physical Health

About Nerdy Millennial

Hello, I'm Vanessa

Creator and curator of Nerdy Millennial.

This blog all about millennials sharing their passion, ideas, and expertise about blogging, healthy living, self-improvement, education, parenting, and more!

Interested in contributing? Contact us to pitch your idea or submit an article.

Featured

Frugal LivingFeaturedFinancesParenting

The 7 Money-Saving Strategies Every Parent Needs to Know

No matter how “ready” you feel to become a parent, once it happens, you realize there is no amount of preparation to adequately brace you for the total life transformation ...
  • Becoming an Online Counselor: The Pros and Credentials Needed

    Becoming an Online Counselor: The Pros and Credentials Needed

    By Vanessa Pruitt
    August 13, 2020
  • 4 Steps to Finding the Best Counselor for You

    4 Steps to Finding the Best Counselor for You

    By Vanessa Pruitt
    August 13, 2020
  • Pros and Cons of Online Counseling

    The Pros and Cons of Online Counseling

    By Vanessa Pruitt
    August 13, 2020
  • What is the Difference between Full-Spectrum, Broad-Spectrum, and Isolate CBD

    By Contributing Author
    August 11, 2020
  • How Lack of Boundaries and Dishonored Feelings Affect Your Mental and Physical Health

    How Lack of Boundaries and Dishonored Feelings Affect Your Mental and Physical Health

    By Vanessa Pruitt
    July 24, 2020
  • The Importance of Practicing Gratefulness During Times of Uncertainty

    The Importance of Practicing Gratefulness During Times of Uncertainty

    By Vanessa Pruitt
    July 16, 2020
  • 6 Ways to Naturally Freshen Your Home

    6 Ways to Naturally Freshen Your Home

    By Vanessa Pruitt
    July 14, 2020
  • Ways to Filter Your Facebook Feed and Posts

    Ways to Filter Your Facebook Feed and Posts

    By Vanessa Pruitt
    July 13, 2020
  • Why visit Rome in December

    6 Reasons to Go to Rome in December

    By Vanessa Pruitt
    July 6, 2020

    Join Us on Facebook

    Latest Comments

    • Turn Your Love of Fitness Into a Career
      on
      November 26, 2020
      […] you might want to consider getting into some sport professionally, or even just on a ...

      9 Ways to Turn Your Fitness Into A Career

    • https://apnews.com/article/7799dc8a7083f61bb1c9f1f3dba8c30a
      on
      November 25, 2020
      Trackback [...]https://apnews.com/article/7799dc8a7083f61bb1c9f1f3dba8c30a

      Are Pre and Post Workout Supplements Worth It? 3 Questions to Ask Yourself

    • Dr. Oz Answers
      on
      July 23, 2020
      Trackback [...]Dr. Oz Answers

      Are Pre and Post Workout Supplements Worth It? 3 Questions to Ask Yourself

    • Some Careers That Challenge You Each Day - CareerAlley
      on
      June 9, 2020
      […] development might not be about saving lives but it’s certainly a career that challenges you ...

      How To Build On Your Career

    • 4 Surprising Benefits of Using Instagram for Your Business - Atelier Magazine
      on
      June 3, 2020
      […] More brands are combining Instagram approaches into their marketing strategies, and it leads to business ...

      A Guide to Creating Your Instagram Strategy

    Flickr

      • Home
      • About
      • Contact Us
      • Write For Us
      • Comment Policy
      • Privacy Policy
      • Terms of Use
      We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
      Cookie settingsACCEPT
      Manage consent

      Privacy Overview

      This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
      Necessary
      Always Enabled

      Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.

      Non-necessary

      Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.