Quinoa- High Fiber & Protein, Gluten-Free Breakfast
Quinoa is a gift for those of us on gluten-free diets who want a high-fiber breakfast cereal. Quinoa is not a grass, and is closer to beets and spinach than to wheat. Quinoa originated in the Andean region of South America, where it has been an important food for 6,000 years.
As you can see below, 1/4 cup of cooked quinoa has a whopping 11 grams of fiber! For breakfast, I cook 1/4 cup of quinoa (just add 3/4 cup of water to 1/4 cup of quinoa, bring to a boil and simmer until soft, adding more water as needed), add 1/2 cup of Greek yogurt, sprinkle with flax seeds (rich in Omega-3 oils), and add fresh fruit when in season. Cooked quinoa looks like the picture at left.
Here are the nutritional facts about quinoa:
1/4 cup uncooked quinoa
Total fat: 3.5 g
Sodium: 10 mg
Potassium 260 mg
Total Carbohydrate: 29g
Dietary Fiber: 11 g
By Annie B. Bond, the best-selling and award-winning author of five healthy/green living books, including Better Basics for the Home (Three Rivers Press, 1999), Home Enlightenment, Clean & Green (1990), and most recently True Food (National Geographic, 2010 and winner of Gourmand Awards Best Health and Nutrition Cookbook in the World). She has authored literally thousands of articles and was named “the foremost expert on green living” by Body & Soul magazine (2009).