Reasons why you should eat Quinoa…

What is Quinoa?

Quinoa is one of the most nutrient-rich carbohydrates available. It contains around 6 grams of protein per cup and is the only source of carbohydrates providing all the nine essential amino acids, which make it a complete protein!

Benefits of Quinoa:

•Contains 6 g of protein per cup.
•Rich in lysine, the amino acid responsible for healing muscles after intense workouts.
•High in minerals such as Phosphorus, Manganese, Copper and Iron which save the body from free radicals and strength the bones.
•Contains Iron and Phosphorus which are essential for cancer prevention and energy production.
•A good source of fiber: 2.5 grams per serving which induces a feeling of satiety following a meal, improves the digestive tract’s health and ameliorates insulin control by slowing down the rate of sugar released into the blood and it prevents constipation.

How to add Quinoa in your diet?

•Toss into a smoothie
•Use it instead of oatmeal
•Make your own energy bar
•Throw it into a quiche
•Add it to salads
•Stir into a chilly
•Swap for rice in veggie stuffings
•Mix into pudding

Easy Quinoa Recipe:

Ingredients:

•1 cup quinoa
•⅓ cup sun-dried tomatoes, chopped
•2 cups chopped fresh spinach
•⅓ cup sliced almonds
•¼ teaspoon olive oil
•Salt

 Dressing:

•2 tablespoons olive oil
•2 tablespoons lemon juice
•2 cloves garlic, pressed or minced
•1 teaspoon Dijon mustard
•½ teaspoon salt
•Pinch of red pepper flakes
•Pinch of Freshly ground black pepper

Instructions:

•Cook the quinoa : until it has absorbed all of the water, about 15 minutes
•Prepare the dressing meanwhile: Mix together the olive oil, lemon juice, garlic, mustard, salt and red pepper flakes. Season to taste with freshly ground black pepper.
•Once the quinoa is done cooking, transfer it into your serving bowl. Drizzle all of the dressing on top. Add the chopped sun-dried tomatoes and wait a few more minutes then add the spinach and season to taste with additional salt and pepper.
•Toast the almonds and throw it into the salad and serve immediately.

Christelle Bedrossian
Dietitian-Nutritionist
Beirut, Lebanon