QUINOA

Quinoa is grain crop that is grown for its seeds. It is a “seed” which is

prepared and eaten similarly to a grain. It is loaded with protein, fiber

and minerals, but doesn’t contain any gluten.

Quinoa was an important crop for the Inca Empire back in the day.This

popular grain has a mild nutty flavor and can be enjoyed in both sweet

and savory dishes. Chosen Foods quinoa is sourced from the

indigenous Aymara people of Bolivia. They are farmers of a unique

variety of Quinoa called "quinoa royal" or "royal Quinoa".

Quinoa is a powerful, popular superfood seed. As a seed, it is naturally

gluten-free and contains more protein per percentage than rice or

wheat. Quinoa also has double the calcium of wheat. In addition, the

seed is high in fiber and won't spike blood sugar because it is a low

gylemic food. It contains antioxidants which aid in tissue repair &

growth. Easy to prepare as a base for breakfasts, lunches and dinners-

quinoa can be seamlessly integrated into your every day diet.

MORE INFORMATION

There are three main types of quinoa: white, red and black.

Here is the nutrient breakdown for 1 cup of cooked quinoa, or 185

grams:

 Protein: 8 grams.

 Fiber: 5 grams.

 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.

 Over 10% of the RDA for Vitamins B1, B2 and B6.

 Small amounts of Calcium, B3 (Niacin) and Vitamin E.

This is coming with a total of 222 calories, with 39 grams of carbs and

4 grams of fat. It also contains a small amount of Omega-3 fatty acids.

Quinoa is non-GMO, Gluten Free and usually grown organically. Even

though not technically a grain, it still counts as a “whole grain” food.

BENEFITS:

 Quinoa contains large amounts of flavonoids, including Quercetin

and Kaempferol. These are potent plant antioxidants with

numerous health benefits like: anti-inflammatory, anti-viral, anti-

cancer and anti-depressant effects.

 Quinoa is high in fiber, 10 and 16 grams of fiber per every 100

grams of uncooked quinoa, more than a twice as high as most

grains. Unfortunately, most of the fiber is insoluble fiber, which

doesn’t appear to have the same health benefits as soluble fiber.

That being said, the soluble fiber content is about 2.5 grams per

cup (or 1.5 grams per 100 grams), which is still decent. Soluble

fiber can help reduce blood sugar levels, lower cholesterol,

increase fullness and help with weight loss.

 Quinoa is gluten free, and a gluten-free diet is healthy.

 Quinoa is very high in protein, with all the essential amino acids

that we need. With 8 grams of quality protein per cup of cooked

quinoa (or 4.5 grams per 100 grams), quinoa is an excellent

plant-based protein source for vegetarians and vegans.

 Quinoa has a glycemic index of 53, which is considered low.

 Quinoa is very high in antioxidants, which are increased even

further after the seeds are sprouted.

 Weight loss and improved health: Quinoa is high in fiber, protein

and has a low glycemic index.

How to use it:

Quinoa is very easy to incorporate into your diet and it is also tasty and

goes well with many foods.

Depending on the type of quinoa, it can be important to rinse it

with water in order to get rid of saponins, which are found on the outer

layer and can have a bitter flavor.

Quinoa can be ready to eat in as little as 15-20 minutes:

 Put 2 cups of water in a pot, turn up the heat.

 Add 1 cup of raw quinoa, with a dash of salt.

 Boil for 15-20 minutes.

 Eat.