Why You Need to Add Quinoa to Your Diet

Why You Need to Add Quinoa to Your Diet

Quinoa /kēnwä/ – a tall crop of the amaranth family, grown mostly in South America for its tiny seeds which can be eaten

If you didn’t already know, quinoa is one of the most popular super foods out there!  There are three types of quinoa – black, white, and red.

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  • Quinoa is free of gluten and contains high levels of iron, B-vitamins, magnesium, phosphorus, potassium, calcium, vitamin E and fiber.  It also contains all the essential amino acids, thus making it a complete protein plant – one of only a few.  And don’t forget that quinoa also has a high level of antioxidants too! 


  • Quinoa can be used as a great carbohydrate alternative to white and even brown rice.  The incredibly nutrient dense grain just beats rice in every way.  And if the facts above didn’t convince you, then you should also know that quinoa has a very low glycemic index (GI) when compared to rice.  High glycemic index foods, namely rice, raise blood sugar levels very quickly.  This can lead to obesity, but also mainly diabetes and heart disease.


  • Do not worry about preparation either; quinoa is just as simple to prepare as rice and easy to fit into your diet.  It goes well with many foods and recipes.


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.


Try this recipe – Quinoa Tabbouleh

1 3/4 cups waterquinoa5
1 cup uncooked quinoa
1/2 cup coarsely chopped seeded tomato
1/2 cup chopped fresh mint or parsley
1/4 cup raisins
1/4 cup chopped cucumber
1/4 cup fresh lemon juice
2 tablespoons chopped green onions
1 tablespoon extra-virgin olive oil
2 teaspoons minced fresh onion
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper


Combine water and quinoa in a medium saucepan; bring to a boil. Cover and simmer 20 minutes or until water absorbs.  Stir in remaining ingredients. Cover; let sit 1 hour. Serve chilled or at room temperature.