Quinoa (pronounced keen-wah)

Sometimes it can be very difficult to eat an adequate amount of protein without jeopardizing your health with cholesterol. Our bodies make cholesterol when we eat too much saturated fat in our diets. Saturated fat is the kind of fat found in animal-based foods such as meat and dairy products. Tofu doesn’t appeal to everyone plus many studies recommend avoiding large amounts of soy. If you’re looking for a great source of protein to keep your muscles strong, Quinoa is a highly recommended, tasty and nutritious food.

  • Grown at 10,000 to 20,000 feet above sea level, quinoa is native to the Andes Mountains of Bolivia, Chile, and Peru. The Andean people have been eating it for 5000 years as a daily staple and consider it an endurance food.
  • Quinoa is considered beneficial in treating bone problems because of its high calcium content.
  • Quinoa is high in protein (a whopping 11 g for one-half cup), complex carbohydrates, low in fat, and richer in vitamins and minerals than other grains.
  • Quinoa is highly nutritious and can supply us with all of the body’s requirements: carbohydrates, fats, protein, vitamins, minerals, and fiber.
  • Quinoa is gluten free and considered an ideal food for those prone to food allergies. Quinoa, a leafy grain, is not in the grass family, making it beneficial for people who cannot tolerate common grains like wheat, corn, rye, barley, and oats.
  • Because quinoa has an adequate quantity of lysine, it is considered to contain all the essential amino acids, making it a complete protein.

Quinoa is a great source of plant-based protein


Quinoa, Bean & Vegetable Salad

1 cup dry Quinoa
3 tablespoon olive oil
2 tablespoon Bragg’s Liquid Aminos
1 teaspoon Dijon mustard
2 cloves garlic crushed
¼ cup chopped red onion
1 tablespoon fresh lemon juice (approx ½ lemon)
½ English cucumber diced or 1 regular sized cucumber
½ large tomato diced or ½ pint cherry tomatoes cut in half
¼ cup chopped cilantro
1 can black beans
1 cup green beans, lightly steamed & cut into 1 inch pieces

Goat Feta crumbled
Diced grilled chicken breast

Cook Quinoa in 2 cups of water with ½ teaspoon sea salt. Meanwhile in a large bowel combine olive oil, lemon juice, Bragg’s, mustard, crushed garlic and chopped red onion, whisk together. Stir in cooked Quinoa, rinsed and strained green beans, cucumber, tomatoes and cilantro.