Tag: Whole grains

Crazy for Quinoa

Quinoa pronounced (Keen-wah) is a complete protein, meaning it contains all nine of the essential amino acids the human body needs to stay in a healthy balance. According to The Whole Grains Council, whole grain quinoa is rich in copper, protein, fiber, and iron, and the B vitamins thiamine (B1) and pyridoxine (B6). Quinoa is also an excellent source of magnesium, phosphorus, manganese, and folic acid.

Quinoa is highly versatile and is often used for both warm and cold grain salads. Quinoa is also popular in side dishes and pilafs. It’s especially suited for pairing with Latin American ingredients like corn, black beans, avocado, citrus, and cilantro. Be sure to rinse well before cooking. One serving of cooked quinoa (¼ cup, uncooked) has 160 calories, 3 grams of fiber and 6 grams of protein.

To cook quinoa, cook one cup of dried grain with 2 cups of liquid. Bring to a boil then simmer for 12 to 15 minutes yielding 3 cups of cooked grain. A recipe for quinoa strawberry salad can be found here.

Source: Whole Grains Council

By: Ashley Svaty

Healthful Whole Grains!

Whole grains provide energy for daily activities and reduce the risk for developing many major disease such as heart disease, type 2 diabetes, and certain types of cancers. Whole grains are delicious and can be added into your meals or can be the main ingredient! When shopping for whole grains, look for the Whole Grain Stamp, shown in the photo and make sure the item states “Whole Grain”. Check out our issue of Building Strong Families for more tips to incorporate more whole grains into your diet and for a delicious and easy overnight oats recipe! https://www.postrock.k-state.edu/home-family/monthly-column/building-strong-families/

By:  Ashley Svaty