I always feel a bit awkward when people ask me what I do.   Sometimes I just say I am a homeschooling stay at home mom.  While this is the truth, obviously with this website and several others that I own I do much more.  Add to that that most people don’t even know what quinoa is much less the many quinoa benefits and you will see why sometimes I just keep my mouth shut!  Lately though, I’ve felt more of an urge to speak up thanks in part to the popularity of this website.  After all, everyone should know about  the benefits of quinoa, not to mention just how great it can tasted when cooked properly!

Today I thought I would share some of the health benefits of quinoa for those who are new around here and don’t understand just how good for you quinoa is.

First though, if you have never purchased quinoa before, you may be wondering where you can get it.  You can purchase it at most health food stores.  If there is a Whole Foods where you live that is generally the best bet because you will save a fortune shopping in the bulk bins.  If you are ready to commit, the next best bet is buying bulk online.  At less than $3 a pound, you come out way ahead of where you would be if you simply bought it at your local grocery store.  (You can buy quinoa bulk here:   You can actually also get a pound of quinoa for $3.99 here, but just be aware that with shipping this may not make sense unless you order other items like nuts, flax seeds or chia seeds. )  If you don’t want to do that, you can check out your local grocery store or health food market.   Another alternative is to order from Amazon, where you can get inexpensive shipping.  You can do that here:

Ok, now on to quinoa benefits!

Quality Protein

There are so many quinoa health benefits that I don’t know where to start!  Quinoa is recognized most often for its high quality of protein.  A single cup of cooked quinoa has 8 grams of protein, which is more that most grains.  With so many people trending towards “Meatless Mondays” and even becoming vegetarians, there is no doubt that the protein content is partially responsible for the increase in popularity.  What makes the protein in quinoa so special is that it is considered “complete”.   What this means is that all of the amino acids that we need for health are in quinoa.  This is extremely rare in the plant world!  Of special note is that quinoa is a rich source of lysine, which is the amino acid that our bodies need for cellular repair.

Low-Glycemic Carbohydrates

The carbohydrate content of quinoa is low on the GI scale, meaning they are the “good” slow burning carbohydrates.  This makes is a great alternative for both diabetics and those who are trying to watch their diet.

All the Benefits of Whole Grains

It’s no secret that there are many health benefits of adding whole grains to your diet.  With quinoa, you get all the benefits of whole grains plus the protein!  The fact that grains have been shown to reduce your risk of developing type two diabetes makes it a great food for those who are at risk of developing diabetes.  Additionally, those with high blood pressure, cardiovascular disease and high cholesterol can also benefit by adding whole grains into their diet.  Whole grains may even protect against obesity and premature death.

Rich in Vitamins, Minerals and Phytonutrients

Quinoa offers the body an abundant source of vitamins and minerals.  The magnesium content is believed to be able to help fight off cardiovascular disease. Quinoa is also a great source of calcium, potassium, iron, zinc, manganese, tryptophan, copper and vitamin E.  A single cup of quinoa has a 5 grams of fiber meaning you can get a significant portion of your daily requirements of fiber in just one meal!

All of the quinoa nutritional benefits combine to make it one of the most nutritious foods that you could ever hope to eat.

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For those of you who were miffed with my recent digression into steak recipes thanks to anemia, you will be happy to know that today I am sticking with cooking with quinoa. In fact, I am being extra good and sharing a clean eating quinoa recipe!

It has been a while since I posted a new quinoa salad recipe, so I thought I would share a new favorite with you.  The inspiration for this quinoa recipe came from this month’s Clean Eating magazine.  (If you don’t currently read clean eating you are missing out!  This, combined with Tosca Reno’s Eat Clean Cookbook has helped me to drop about 30 pounds.)

Try The Eat Clean Diet Today!

Click Here to See The Eat Clean Diet Books and Cookbooks

I made some changes (of course) and I am very happy with the results.  It is still very healthy, but if you are really watching your starchy carbohydrates, you can always leave the corn off.  As always, I have to warn you that I like my food spicy, so if you prefer things a bit tamer, you can always scale back on the garlic and peppers!

I think that cilantro really makes this dish, but it would also work with parsley if you cannot find or don’t care for cilantro.  I give instructions for cooking on the stove top but you could also prepare the quinoa in your microwave rice cooker or steam cooker. Just remember that if you decide to cook red quinoa grain, you will need to increase the time by about 20%.

I tend to always end up adding cheese to dishes, but this really did not need it! (Vegan cookbooks here I come!)  Keeping the cheese away really helps with the fat and makes this a great clean eating quinoa recipe!

When I make black bean recipes, I always like to cook dried black beans first.  If you don’t have time for that you can substitute a can of black beans.  I recommend Eden organics since they are BPA free.

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Clean Eating Quinoa Salad Recipe

Ingredients

3 cups quinoa, rinsed

2 cups cooked black beans

1 pint grape tomatoes, cut into quarters

1 ½ cups fresh cilantro, chopped

1 cup frozen corn, thawed (you can also use canned or fresh)

1 cup roasted red pepper, chopped

¼ cup olive oil, best quality

Dressing

4 limes, juiced

Zest of 1 lime

¼ cup white balsamic vinegar

2 T balsamic vinegar

6 cloves garlic, minced

Sea salt

Black pepper

1/8 tsp ground chipotle pepper

Instructions

1. Bring a pot of water to boil and add quinoa.  Boil for 10 minutes.  Drain quinoa into a fine metal colander.
2. Bring a small amount of fresh water to boil.  Place quinoa over it in the strainer.  Cover with a clean kitchen towel and lid.  Steam for 10 minutes.  Remove from heat.
3. In a large bowl mix beans, tomatoes, cilantro, corn and red peppers.
4. Place dressing ingredients in a blender and combine.
5. Add cooled quinoa to the bean mixture.  Toss with dressing and top with diced avocado.

One thing to remember is that you want to dice the avocado right before you plan on eating.  If you have any avocado left over you can drizzle it with lemon to keep it from getting too brown.  Just make sure that you eat it soon!

If you are looking for another clean eating quinoa recipe, you may want to try this Minestrone soup!

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Cooking quinoa is a great way to improve your health. It is often called a supergrain, even thought it isn’t really a grain at all!  Quinoa is an ancient seed that has recently become popular again.  It is considered a complete protein, meaning that it contains all eight of the essential amino acids that the body is unable to produce on its own.  Of special importance is the abundant presence of lysine, which is required for the growth and repair of body tissue.  Most grains do not contain lysine and the absence of lysine can be a major issue for vegetarians if they are not careful with their diet.

Many people believe that quinoa is one of the healthiest foods on the planet. The Food and Agriculture Organization of the United Nations has compared the nutritional profile of quinoa to that dried whole milk.  Not only is it nutrient-packed, it is also gluten-free and wheat-free, making it very attractive to people who are gluten intolerant or who have wheat allergies.   The vegetable protein found in quinoa is much easier to digest than meat protein and the slow releasing carbohydrates help maintain blood sugar levels and keep you fuller longer. Quinoa is free of cholesterol and trans fats making it a great part of a heart healthy diet.

Quinoa is a great way for those who struggle with anemia to get some extra iron.  Additionally, it is a good source of calcium, magnesium, potassium, riboflavin, B vitamins, B6, Niacin and Thiamine.

Quinoa Nutrition Facts

Nutrients per 1 cup of Cooked Quinoa (Quinoa nutritional profile can vary depending on the saponin removal method.  The level of protein can especially vary ranging from 7% to 22%.)

Calories: 220

8.2 g protein

40 g carbohydrate

31 mg calcium

2 mg Zinc

2.75 mg Iron

120 mg magnesium

5.2 grams fiber

Quite simply, quinoa is one of the most nutrient dense foods on the planet!  Vegans in particular should consider cooking quinoa, because it is a great way to get the amino acids that are missing in many other grains. It also has a higher protein content than any grain. Quinoa recipes are generally quite healthy and can be incorporated into any diet.  In addition to looking for a new quinoa recipe, you can also try substituting the seed for rice are couscous in your favorite recipes.  Check out more on how to cook quinoa!

If you would like to purchase quinoa but are unable to buy it at your local grocery store, you can buy quinoa online!

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