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Did You Know This Food Is A Great Source Of Protein?


Quinoa, cooked
0.75 cup
Protein 8.14 g


Quinoa is known as an “ancient grain,” but to most scientific researchers, it’s a new kid on the block. While the existing research on quinoa pales next to well-studied grains like oats or barley, the pace of quinoa research is picking up, and presenting some intriguing preliminary data.

  • Quinoa is a more nutritious option for gluten free diets.
  • Quinoa may be useful in reducing the risk for diabetes.
  • Quinoa helps you feel fuller longer.

It’s not surprising that quinoa supports good health, as it’s one of the only plant foods that’s a complete protein, offering all the essential amino acids in a healthy balance. Not only is the protein complete, but quinoa grains have an usually high ratio of protein to carbohydrate, since the germ makes up about 60% of the grain. (For comparison, wheat germ comprises less than 3% of a wheat kernel.) Quinoa is also highest of all the whole grains in potassium, which helps control blood pressure.

What’s more, quinoa is gluten free, which makes it extremely useful to the celiac community and to others who may be sensitive to more common grains such as wheat – or even to all grains in the grass family. Read more here


Prep and Cook Time: 15 minutes


  • 1/2 cup minced onion
  • 2 medium cloves garlic, pressed
  • 2 cup black beans or 1 15 oz can (without BPA), drained and rinsed
  • 1 cup frozen corn, thawed
  • 8 cherry tomatoes, quartered
  • 1/2 cup diced red bell pepper
  • 2 TBS pumpkin seeds, coarsely chopped
  • 1/4 cup chopped fresh cilantro
  • 2 TBS extra virgin olive oil
  • 3 TBS fresh lemon juice
  • salt and black pepper to taste

Directions: Mince onions and press garlic and let sit for at least 5 minutes to bring out their health-promoting benefits.

Mix all ingredients together and serve. This salad will keep for a couple of days and gets more flavorful if you let it marinate in the refrigerator for awhile. Nutritional Information Here

Serves 4

Come out this Saturday, Sept. 26 @ 10 am for the “Simple Nutrition” clinic. This will be a very fun and informative clinic. You will get to

try some great and delicious recipes. Sign up today and receive $10 off the registration fee!!!  Seating is limited!! 

Register HERE!! 

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