Good Morning Everyone!

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

Quinoa-

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.

For more information visit: 

http://www.medicalnewstoday.com/articles/274745.php

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