Why You Need to Add Quinoa To Your Diet

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In my latest eBook, “The Mediterranean Diet – Gracie’s Guide to Healthy Meals,”  I shared a few recipes using Quinoa, a food source you need to add to your diet.  Quinoa is considered a super food and helps increase your energy level.  Quinoa dates back nearly 3,000 years to the Incas who first realized this grain was  a suitable food source.

Here are a few reasons to add Quinoa to your diet:

1. Protein Source – With the Mediterranean Diet you should not be eating a lot of meat, so you need to find protein from other sources.  Quinoa is a complete protein

2. High in Fiber – You would need to look real hard to find another grain that contains more fiber.  Fiber helps lower cholesterol and blood pressure, making it heart healthy.

3. Quinoa is high in Riboflavin (B2) – B2 is know to create energy production in cells and helps improve metabolism.

4. Quinoa contains high levels of Iron, Magnesium and Lysine – All three of these help with blood flow, tissue growth, energy production, healthy teeth and bones among many other attributes.

5. Quinoa has a high content of manganese. Manganese is an antioxidant, which helps to prevent damage of mitochondria during energy production. It also protects red blood cells and from injury by free radicals.

Here is a piece, which includes a recipe, from my Mediterranean Diet Recipe Book:

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Grilled Vegetable and Quinoa Salad

I am new to the Quinoa thing, but quickly seeing the benefits and how it fits in perfectly with the Mediterranean Diet.  This salad is all you need for lunch or dinner.  I like grilling the Veggies outside which adds to their flavor.

I can hear Gracie “Mike, what’s this Quinoa stuff?”

 Grilled Vegetables:

 ·         1 medium zucchini, cut lengthwise

·         1 medium yellow squash, cut lengthwise

·         3 Roma or plum tomatoes, cut lengthwise

·         1/4 cup marinade for veggies (see recipe below)

·         1 Tbsp. garlic cloves, roasted (tie in foil and roast on the grill)

·         1 Tbsp. shallots, roasted (ditto)

 Marinade:

 ·         1/4 cup olive oil

·         1/8 tsp. dried basil

·         1/8 tsp. dried oregano

·         1/8 tsp. fresh thyme

·         1/8 tsp. fresh chopped rosemary

·         1 tsp. chopped garlic

 Ingredients:

 ·         1 cup quinoa (protein rich whole grain)

·         2 cups vegetable stock

·         1 cup grilled vegetables (see above)

·         1 Tbsp. grated Parmesan

·         salt and pepper to taste

Combine all the marinade ingredients in a large bowl.  Cut the vegetables and add to the marinade and coat thoroughly.  Roast the garlic, let cool and chop coarsely.  Remove the vegetables from the marinade and grill or broil.  When cool cut into 1 inch pieces and add the garlic.

Rinse the Quinoa in cold water and combine with the stock in a pot.  Simmer over medium heat until liquid is absorbed and the grain begins to split.  Remove to a bowl and let cool.

Combine everything in a large bowl, season with salt and pepper and serve.

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