FREGGIE CHALLENGE - DAY 2

Quinoa

Quinoa (pronounced KEEN-WAH) is a nutrition powerhouse.  It is a grain crop mainly grown for its edible seeds. It's high in fiber, minerals and is a complete protein (contains all essential amino acids).  One cup of cooked quinoa contains approximately 5 grams of fiber and 8 grams of protein and provides a good supply of the minerals manganese, phosphorus, and magnesium.

You can find quinoa at most grocery markets and health food stores. It comes in three different varieties; red, black, or white.  Cook quinoa much like you cook rice.  It can even be cooked in a rice cooker.  As for its uses, like rice, the sky is the limit.  You can eat it for breakfast like a cereal, mix it with greens in a salad, or add it to just about anything.  One of my favorite is grits with quinoa and sage.

Here is a great recipe for quinoa chili.

Quinoa Chili
Yield: About 6 servings
Ingredients
2 cups cooked quinoa
1 Tbsp extra virgin olive oil
1 large yellow onion, diced (1 3/4 cup)
4 cloves garlic, minced
2 (14.5 oz) cans diced tomatoes
1 (15 oz) can tomato sauce
1 1/2 - 2 cups water (or chicken broth if not making vegetarian)
1 (7 oz) can diced green chiles
2 1/2 Tbsp chili powder
2 tsp ground cumin
2 tsp cocoa powder
1 1/2 tsp paprika
1/2 tsp ground coriander
1/2 tsp cayenne pepper, or to taste (optional)
Salt and freshly ground black pepper, to taste
2 (15 oz) cans kidney beans, drained and rinsed (I used one dark red, one light red)
1 (15 oz) can black beans, drained and rinsed
1 1/2 cups fresh or frozen corn
1/2 cup cilantro, chopped
Juice of 1 lime

With all of its nutritional benefits, its delicious nutty flavor and its versatile uses, quinoa is quickly becoming a go to staple food in a healthy diet.

Nancy
NASM CPT
CrossFit L1
BfitAthleticClub.com