Quinoa-A Perfect Start to Your Day!

Tuesday, November 05, 2013

By: Graeme Guthrie

-Certified Personal Trainer, The Gym at 99 Sudbury

One of the most frequent questions I’m asked about nutrition is “What should I be eating for breakfast?” I therefore respond “Quinoa!” which always prompts an unusual stare followed by “Really? Quinoa…”

So let me break down Quinoa for you. First of all it’s considered a superfood; such food are described as having a high photochemical or nutrient content with multiple health benefits with low negative health benefits. Quinoa is also a gluten-free whole grain. It has anti-inflammatory phytonutrients (such as omega 3) and also contains healthy-heart fats such as monounsaturated fats (oleic acid).

Protein – 1 cup (225g) contains about 10g of a complete protein. It contains all 9 amino acids. This is a very high protein content when considering that 56g is recommended for most men and 46g for most women as their daily intake.

Fiber – 1 cup (225g) of Quinoa contains about 1/3 of your daily fiber intake.

Minerals – 1 cup (225g) contains for your daily value 50% manganese, 35% magnesium, 30% phosphorus, 20% iron among a few others.

Calories – 1 cup (225g) about 11% of you daily value.

Vitamins – 1 cup (225g) contains between 15-20% of your daily intake for vitamin B6, Riboflavin, Folate, and Thiamin.

Quinoa Breakfast Porridge with Fruit
1 cup /225 ml dry quinoa
2 cups /450 ml skim milk, rice milk, almond milk, or soy
pinch of ground cinnamon
¼ cup raisins

1 banana, diced
1 cup / 225 ml frozen blueberries/raspberries or Strawberries
¼ of ground almonds

2 teaspoons of honey

1. Combine the quinoa and milk in a medium saucepan.
2. Bring to a boil, reduce heat and simmer for 12 minutes, or until all of the liquid is absorbed. Stir occasionally.
3. Remove from heat and add the fruit, almonds, honey and cinnamon
4. Serve right away!