Varieties
Quinoa is found in cereals and baked goods, crackers, cookies, and breads. It is also available in whole-grain, flakes, or flour form. Black quinoa, native to Bolivia and thought to be nutritionally superior, is sometimes available.
Preparation, uses, and tips
Combine small amounts of quinoa flour in baked goods. Cook quinoa in orange juice and serve it with honey and toasted pecans as a breakfast cereal. Or, cook it with cubed butternut squash for a hearty winter porridge. Note: The outer part of quinoa is coated with saponin, a sticky, bitter-tasting substance that protects it in growing but can cause indigestion. Rinse quinoa well in cool water before cooking to remove the saponin.
Nutritional Highlights
Quinoa, 1 cup (160g)
Calories: 636
Protein: 22.3g
Carbohydrate: 117g
Total Fat: 9.8g
Fiber: 10g
*Excellent source of: Iron (15.7mg), Magnesium (357mg), and Potassium (1258 mg)
*Good source of: Calcium (102mg)
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.
Copyright 2007, Healthnotes, Inc., 1505 S.E. Gideon St., Suite 200, Portland, Oregon 97202, www.Healthnotes.com.
2006-09-07
