Today’s SuperFood: Quinoa

QUINOA (keen-wah)

Why is quinoa a super food?

Provides the body with 48% of its daily magnesium needs. Magnesium is an important mineral that helps regulate blood sugar levels.

Quinoa is also rich in manganese, iron, lysine and riboflavin.

Contains almost twice as much fiber as other grains.

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Quinoa is one of the few plant foods that is a complete protein which means it supplies the body with all nine essential amino acid.


Protein Content in one serving

  • Quinoa 13.1 grams
  • Brown Rice 7.5grams
  • White Rice 6.6grams

Quinoa is naturally gluten free making it a great option for anyone with celiac disease or individuals following a gluten free diet. Many products, including breakfast cereals and pastas, are made with quinoa giving individuals a great variety of options.

The most common found quinoa is white, red and black. However there are actually 120 varieties including purple, orange and green

We interestingly eat and cook quinoa as a grain, however it is actually in the plant family with spinach, beets and chard.

Quinoa is a perfect grain to cook at home. It is easily cooked in 15minutes or less!


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Birds Nest Kids Lunch


1 cup quinoa

1 1/4 cup water

1/2 tsp oregano

1/2 tsp garlic powder

1/2 cup beans (kidney or black)


-Combined quinoa with, water, and seasonings- cook in microwave or stovetop.

-While rice is still warm, scoop into plastic wrap in order to shape into a ball.

-Take out of plastic wrap, and press in the middle to shape a nest.

-Fill nest with cooked and warmed beans.


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