Quinoa: The complete protein whole grain
By Shae Hoffman, MS, ALMH Clinical
Dietitian
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[March 02, 2018]
Choosing
whole-grains over refined grains is a simple and healthy choice.
Whole-grain options include oats, brown rice, barley, and whole
grain pastas, breads, and cereals. |
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 According to the Academy of Nutrition and
Dietetics, including more whole-grains as part of a balanced diet
can help reduce the risk for cardiovascular disease, some cancers,
and even diabetes.
Historically, whole-grains have been known to provide fiber. Fiber
is a great aid for digestive and cardiovascular health, along with
helping to satiate hunger, which may be a great addition to a weight
loss journey.
Whole-grains also provide an abundance of vitamins, minerals and
antioxidants for an increased impact on overall health. As a side
note, be aware of the way that these food products are labeled. When
choosing whole-grain food products, check the food label to ensure
that it reads “100% Whole-Grain” and that items chosen are high in
fiber and lower in added sugars.
Have you heard of quinoa? It may be challenging to pronounce (keen
wah) for those unfamiliar with the food product, but it has become
quite the trendy item over the past few years. Quinoa, an ancient
gluten-free grain, is known for its high resistance to less than
optimal climate and soil conditions.
This food is also considered to be a complete protein food product.
This means that if an individual chooses to eat vegetarian or would
like to reduce their meat intake, quinoa is a great protein source
as part of a balanced meal. This means that you can skip the meat!
This gluten-free food is also a good source of iron, folate and
magnesium.
Not only does this grain provide an abundance of nutritional
benefits, but it is easy to make and can be incorporated into a
variety of recipes.
Quinoa is similar to rice in that it absorbs any liquid that it is
cooked in. Therefore, boiling it in vegetable broth, for example,
can add more flavor.
Quinoa comes in many colors such as red, black and purple, creating
a visually appealing meal. Try a quinoa casserole as a side dish, a
warm and filling chili with quinoa added, or a classic cranberry
quinoa salad that is sure to entice your taste buds.
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Photo is not
representative of prepared recipe Get
creative with it! Try out this quinoa stir-fry recipe:
Ten minute vegetable quinoa “Fried Rice”
Shae Hoffman is new to the Abraham Lincoln
Memorial Hospital staff and serves as a Clinical Dietitian. Hoffman
holds a Master of Science in Nutrition and Dietetics degree with a
Nutrition Education specialty from Eastern Illinois University and
has a strong commitment to serving the individuals, families, and
communities of Logan and eastern Mason Counties.
[ALMH/LDN]
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