Whole grain
Quinoa
A tiny seed cooked like a grain that offers complete plant protein and is naturally gluten-free — gentle, sustaining nourishment.
🌱 What it is
Quinoa is a small seed from a leafy plant native to the Andes, cooked and eaten like a grain. It stands out among plant foods for containing all the essential amino acids.
✨ How it may help
- Provides complete plant protein with all essential amino acids
- Naturally gluten-free, gentle for sensitive digestion
- A good source of fiber to help support fullness and digestion
- Contains iron and magnesium
🥄 How to use it
Rinse, then simmer two parts water to one part quinoa for about 15 minutes. Use it anywhere you would use rice — as a base, in salads, or in warm breakfast bowls.
🥗 Nutrition
Per 1 cup cooked (185g) quinoa · about 222 calories
- Protein 8g
- Fiber 5g
- Magnesium 118mg
- Iron 2.8mg
Source: USDA FoodData Central
⚖️ Caution
Always rinse quinoa well before cooking to wash off its natural bitter coating (saponin), which can upset the stomach if left on. Introduce it gradually if you are not used to high-fiber foods.
🍃 A note from nature
Quinoa was so prized by the Inca that they called it the 'mother grain,' and its seed heads ripen in shades of red, purple, and gold across Andean fields.