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Gina Van Luven, CHC, AADP
Quinoa (pronounced “keen-wah”) is a grain traditionally grown in South America, dating back over five
thousand years. The Incas called it the “Mother Grain” because of its unique qualities. Below are 7
incredible benefits you gain by eating this wonderful superfood.
Quinoa is a great source of protein for your diet. It is a complete protein, containing all the essential amino acids, and has more protein per serving than any other grain (6-8 grams).
It is highly nutritious and packs the following nutrients:
Manganese: 58% of the 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
Quinoa contains flavonoids like Quercetin, which have been shown to have anti-inflammatory, anti-viral, anti-cancer and anti-depressant effects in animal studies.
It is high in anti-oxidants, which help fight cellular damage.
Quinoa contains a whopping 6 grams of fiber, important for healthy digestion and metabolism.
Quinoa is gluten-free, for those who are avoiding gluten.
It has a low glycemic index which helps promote healthy blood sugar and a healthy heart.
BONUS! It only takes about 15 minutes to cook!
Here is a simple recipe to get you started with Quinoa
INGREDIENTS (Serves 4)
1 cup dry quinoa (rinsed)
¼ cup onion, chopped
¼ cup red, yellow and/or orange pepper, chopped
½ zucchini, grated or chopped
½ large carrot, grated
¼ cup cilantro, chopped
1 TBSP olive oil
½ tsp basil
½ tsp thyme
½ tsp granulated garlic or 1 whole garlic clove, minced
½ tsp sea salt
2 cups broth (can use vegetable, beef or chicken)
NOTE: Feel free to substitute other vegetables and/or herbs and spices.
1. Sauté vegetables in olive oil.
2. Add broth and quinoa
3. Bring to a boil.
4. Reduce to simmer for about 15 minutes, or until broth is absorbed.
NOTE: Like all grains, it is important to RINSE the Quinoa prior cooking. Rinsing the Quinoa releases a
soapy coating called “saponin.” In South America, the saponin collected after rinsing was traditionally
used for washing clothes and as a healing aid.
I know that incorporating new foods into your diet can be a challenge! If you would like help making changes to your diet or lifestyle, please contact me for a complimentary wellness session.