Healthy Foods from A-Z, “Q”

Healthy Foods from A-Z, “Q”

Good Morning Everyone!

We are on to the letter “Q” in our journey through the alphabet of healthy foods!


Whole grains like quinoa provide essential vitamins, minerals and fiber, which help to regulate the digestive system and to keep you feeling full and more satisfied.  Quinoa is naturally gluten-free and contains iron, B-vitamins, potassium, calcium, and vitamin E, to name a few.  It is one of only a few plant foods that are considered a complete protein. 

Although there are hundreds of cultivated types of quinoa, the most common versions available in stores are white, red and black. 

Consuming 2-3 servings of whole grain foods, like quinoa, per day can reduce the risk of:

  • Cardiovascular disease 
  • Type 2 diabetes 
  • High blood pressure 
  • Colon cancer 
  • Obesity 

Important Note: Quinoa has a naturally bitter coating called saponin that keeps insects away without having to use pesticides.  Saponin is easily removed by rinsing quinoa with water prior to consuming. 

**It is so easy to incorporate quinoa into your diet: just use it in place of rice in any recipe! 

Quinoa has a subtle nutty taste that makes it a versatile ingredient in the kitchen.  It can be used in baking or as a breakfast grain, as well as in hot side dishes or cold salads and even in burgers.

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One-fourth cup of dry quinoa contains:

  • 160 calories 
  • 2.5 grams of fat (0 grams saturated or trans fat) 
  • 0 grams cholesterol 
  • 0 grams sodium 
  • 27 grams of carbohydrate 
  • 3 grams of fiber
  • 0 grams of sugar 
  • 6 grams of protein 

Some great and healthy recipes for quinoa include:

Energy-Revving Quinoa –,,50400000122266,00.html

Breakfast Quinoa –

Quinoa Chicken Parmesan –

Broccoli Quinoa Casserole –

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