The Healthy Kitchen: the grain superfood

 For those of us that are trying to eat healthier there is nothing more frustrating than trying to figure out how to make some of your favorite meals in a healthier way. Well, let me introduce you to Quinoa. This little grain packs quite a punch and you can substitute it for some of the grains in your favorite meals or add it to meals for some added nutrition. 

What makes quinoa so healthy?

Quinoa is a whole grain and is high in protein. 1 cup of quinoa provides 8.14g of protein. These proteins also provide a wide range of amino acids that help with muscle development and immunity. This makes quinoa a great option for those on vegetarian and vegan diets. 

Since quinoa is a whole grain, it is high fiber. In 1 cup you will get 5.18g of fiber (15.42% of the daily requirement) This can help reduce the risk of some health conditions and help those of us suffering from certain medical conditions like diabetes. 

1 cup of quinoa also provides 2.76 mg of iron. Adequate iron levels is important for a number of systems including oxygen, energy, muscle metabolism, and etc. 

Quinoa is naturally gluten free, and it has 39.4 g of carbs. Now I know that 39 carbs sound like a lot, but with the high fiber and high protein this actually makes a good substitute for rice, especially white rice, and it is a great way to add some filling to meals like soups. I have really loved adding quinoa to my soups. It makes them more filling and less goes a bit further than it normally would. 

Some tips for cooking with quinoa.

Make sure you rinse it well. 

You can use a rice cooker to cook quinoa perfectly.

It takes on the flavor of what it's cooked in.

A little goes a long way when adding to soups. It will still soak up some of the liquid even after its been cooked so bear that in mind when adding to your recipes. 

Quinoa can be refrigerated and frozen and reheated and holds up fine. 

This is a great alternative if you are looking to eat a bit healthier and would like to get some more nutrition in your system. Quinoa can also be added to things like meatloaf, desserts, etc. It is a very versatile grain, and it is not too expensive. I look forward to using this more and hope you get a chance to try it. 

It is really good in chili in my opinion.