![\"\"](\"http:\/\/www.fitzness.com\/blog\/wp-content\/uploads\/emily-barney-on-flick.jpg\" "\\"emily")
<\/a>Photo credit: Emily Barney on Flickr.com<\/p><\/div>\n
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- High in protein- Packed with protein and containing all essential amino acids this is an ideal food to help you gain and maintain lean muscle.<\/li>\n
- Great source of magnesium- Perfect for those who suffer from migraines and\/or hypertension.\u00a0 Magnesium has been found to relax blood vessels which will help alleviate the symptoms of these conditions.<\/li>\n
- High in fiber- With about 5 grams per serving, quinoa is a great source of dietary fiber.<\/li>\n
- Low in fat and cholesterol- This along with quinoa\u2019s high potassium content makes it a heart healthy food.<\/li>\n
- Gluten free- For those with gluten allergies this is a safe and tastey alternative to wheat.<\/li>\n
- High in calcium- Vital to bone, teeth and skin health.<\/li>\n
- Good carbohydrates- Low in sugars and full of complex carbohydrates, this makes a perfect meal for any active lifestyle.<\/li>\n<\/ul>\n
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Nutrition Facts<\/strong><\/p>\n
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\n Serving size<\/td>\n 185g<\/td>\n<\/tr>\n \n Calories<\/td>\n 222<\/td>\n<\/tr>\n \n Total Fat<\/td>\n 4g<\/td>\n<\/tr>\n \n Saturated Fat<\/td>\n 0g<\/td>\n<\/tr>\n \n Cholesterol<\/td>\n 0mg<\/td>\n<\/tr>\n \n Carbohydrates<\/td>\n 39g<\/td>\n<\/tr>\n \n Fiber<\/td>\n 5g<\/td>\n<\/tr>\n \n Sugars<\/td>\n 0g<\/td>\n<\/tr>\n \n Protein<\/td>\n 8g<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n <\/p>\n
Quinoa can be found at most grocery stores (most likely near the grains). Though it can taste bland on its own, quinoa is easy to cook and takes up other flavors very well.\u00a0 Try incorporating this delicious and nutritious food into your diet with these easy to make recipes.<\/p>\n
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Balsamic Quinoa Salad<\/strong><\/p>\n
Ingredients<\/p>\n
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- \u00a0<\/em>\u00bd cup balsamic vinegar<\/li>\n
- \u00bc \u2013 \u00bd cup best quality extra virgin olive oil (you can add less if you\u2019re watching calories)<\/li>\n
- 2 T Dijon mustard<\/li>\n
- 6 cloves of garlic, minced<\/li>\n
- 2 shallots, minced<\/li>\n
- Salt, pepper and cayenne pepper, to taste<\/li>\n
- 1 \u00bd cups quinoa<\/li>\n
- Bouillon cube<\/li>\n
- 5 Sun Dried Tomatoes (Not in oil)<\/li>\n
- 1 red pepper, chopped<\/li>\n
- 1 can black beans<\/li>\n<\/ul>\n
Directions<\/p>\n
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- Dressing- Combine vinegar, mustard, garlic, shallots and olive oil.\u00a0 Season to taste.<\/li>\n
- Add quinoa to three cups of boiling water after dissolving bouillon cube.\u00a0 Boil for 10 minutes.<\/li>\n
- Rinse with cool water and place in a fine mesh colander.\u00a0 Boil water and place quinoa and sun dried tomatoes in the colander over the water.\u00a0 Cover with a kitchen towel and lid.\u00a0 Steam for 10 minutes.\u00a0 Allow to cool.<\/li>\n
- Cook red pepper in a small skillet until tender.<\/li>\n
- Combine pepper and remaining ingredients with quinoa. Add dressing and toss.<\/li>\n<\/ol>\n
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Quinoa Tabouli<\/strong><\/p>\n
Ingredients<\/p>\n
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- 2 cups water<\/li>\n
- 1 cup quinoa<\/li>\n
- 1 pinch salt<\/li>\n
- 1\/4 cup olive oil<\/li>\n
- 1\/2 teaspoon sea salt<\/li>\n
- 1\/4 cup lemon juice<\/li>\n
- 3 tomatoes, diced<\/li>\n
- 1 cucumber, diced<\/li>\n
- 2 bunches green onions, diced<\/li>\n
- 2 carrots, grated<\/li>\n
- 1 cup fresh parsley, chopped<\/li>\n<\/ul>\n
Directions<\/p>\n
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- In a saucepan bring water to a boil. Add quinoa and a pinch of salt. Reduce heat to low, cover and simmer for 15 minutes. Allow quinoa to cool to room temperature; fluff with a fork.<\/li>\n
- Meanwhile, in a large bowl, combine olive oil, sea salt, lemon juice, tomatoes, cucumber, green onions, carrots and parsley. Stir in cooled quinoa.<\/li>\n<\/ol>\n
Article contributed by Terry McGowan<\/em>
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- \u00a0<\/em>\u00bd cup balsamic vinegar<\/li>\n