HEALTH BENEFITS AND NUTRITION FACTS Christina Camacho, CDN Certified Dietician-Nutritionist QUINOA “The Golden Grain of the Incas”

QUINOA This super food is both delicious and versatile. The U.N. recently designed 2013 as the “International Year of Quinoa.” The resolution affirms the role that Quinoa biodiversity can play owning to the nutritional value of quinoa in providing food security and nutrition, and in the eradication of poverty. If you haven’t already discovered the amazing health benefits and versatility of this protein rich seed with the pleasantly crunchy texture and nutty flavor, now is a great time to start!!

5 Ways To Use Quinoa 1. BREAKFAST: Quinoa is an excellent source of complete protein and fiber making it a great option for a filling breakfast. Your can make a fresh batch of quinoa in just a few minutes or use left over quinoa from last night’s dinner. To make a healthy, satisfying quinoa breakfast (2 servings), simply combine 1 cup cook quinoa, ¼ cup soy or milk, mashed bananas, ½ tea spoon of cinnamon, ½ teaspoon of vanilla extract, 1-2 teaspoon of agave nectar, and 2 tablespoon of chopped pecans, in a small saucepan. Cook 3-5 minutes over medium heat, or just warmed before serving.

2. ENERGY BARS : Quinoa is a great addition to any type of energy breakfast of cereal bar. Simple combine cooked quinoa with your favorite mixture of dried fruits, nuts, ground flax, protein powder, nut butter, and liquid sweetener (such as agave, nectar or brown rice syrup), press into a greased pan and bake!!

3. SALADS : Use quinoa for the base of black bean salad; toss with cucumber, tomato and Italian dressing for a light summer salad; or combine with chick peas, sundried tomatoes and avocado for a rich salad. The combination are endless!!!

4. SUSHI: Take you veggie sushi to the next level by using quinoa in place of rice. Combine 2 cups of cooked cooled quinoa with the following mixture: 2 tablespoon rice vinegar, 1 tablespoon oil, 2 tablespoon of agave nectar, ½ teaspoon of salt. Works best for make style rolls.

5. RICE SUBSTITUTE: You can use quinoa anywhere you’d typically use rice. Its great use in casseroles and stir fry mixed with beans or simply topped with tofu and vegetables.

PROTEIN IN QUINOA: One of the best reasons to enjoy quinoa is because it has a high-protein content, which makes it a great cholesterol- free and low-fat sources of protein for vegetarians and vegans. According to the USDA nutrient database, 1 cup of cooked quinoa (185g) contains 8.14 grams of protein.

FAT IN QUINOA: Quinoa is naturally low in fat, but as a seed, it does have a small amount. One cup of cooked quinoa provides 3.4 grams of fat. By comparison, 185 grams cooked lean ground beef provides 33 grams of fat.

CALORIES IN QUINOA: Quinoa is relatively low in calories. One cup of cooked quinoa provides 222 calories. But of course, watch what you add to the quinoa, as it’s in the cooking process that most of the calories and fat will be added, depending on how you prepare it.

OTHER NUTRIENTS IN QUINOA: Quinoa is a great source of iron and fiber for vegetarians, vegans and omnivores alike. One cup of cooked quinoa (185g) provides 15% of the recommended daily intake or iron and 5 grams of fiber, which is 21% the recommended amount. Quinoa is also an excellent of magnesium, with 118mg per cup, cooked. According USDA nutrient database, once cup of cooked quinoa provides: o Carbohydrates g o Calcium - 31mg o Iron mg o Potassium - 38mg o Sodium - 13mg o Zinc mg

TIPS Cook quinoa at high setting until it starts boiling and then cover and simmer for about minutes. When you see the ring-shaped sprouts popping out you’ll know the quinoa is almost ready. Stir the quinoa so all the water gets absorbed.