Category Archives: Quinoa Nutrition

Quinoa Salad with Roasted Cherry Tomatoes & Aspargus

Quinoa Salad with Roasted Cherry Tomatoes and AsparagusSalad

1 bunch asparagus – trimmed and cut into third          1/2 punnet cherry tomatoes                                               1 cup cooked quinoa – cooled                                              1 handful basil leaves                                                          75g crumbled feta                                                                 1/4 cup pine nuts

Dressing                                                                               1 tbs balsamic vinegar                                                         1 tbs olive oil                                                                          1 tbs honey – or to taste.


Place the tomatoes and asparagus on a baking tray, drizzle with a little olive oil and bake in a 180 deg. oven until softened.

Allow the asparagus and tomato to cool slightly, then toss together with the rest of the salad ingredients

Whisk the dressing ingredients together and drizzle over salad

More interesting quinoa nutrition facts, and a curious phone conversation

Here are some things you maybe didn’t know about the nutritional benefits of quinoa…

1. Quinoa is not just the best grain you could put into your body, but it is also the source of many valuable vitamins and minerals , that you WILL NOT get from other popular grains such as wheat, rice, etc. The reason is that so many of these processed grains we have available to us are just that — PROCESSED – which means that the wholesome goodness is not in them anymore.

For instance, there is undoubtedly a great nutritional value in eating whole wheat, but it is very rare that you would even get given this. The 3 parts that make up the whole of the wheat grain are seperated and the resultant product that is served to you is not whole-wheat it is just milled flour.

2. Quinoa on the other hand is made BY vegan health junkies FOR normal people , it’s like mana from heaven. In fact as I have stated AD NASEUM in my blog, it is NOT a grain, it is a SEED. It’s funny we get probably 2 or 3 dozen comments a day asking the same question – NO ITS NOT A GRAIN. I had a furious argument with my cousin from Toowoomba on the phone the other night over that very point.

But my point is

3. Eating quinoa is part of a healthy lifestyle , it’s really the benefit you get from being part of a different CULTURE. The number of friends I have lost on this quinoa journey is countless, because many of them CANNOT ACCEPT that you have elevated yourself to a higher level of nutrition, in fact you are putting your body and the bodies of your family first. I will not subject my children to the nutritional garbage that gets delivered day-to-day in our school canteens, and over the counter at milk-bars. It’s funny how smoking is banned, despite a lack of evidence that it causes any sort of real harm, except maybe for yellowing your fingernails, and that quinoa and other grains are not readily provided.

I have written to the local government many times, in fact I almost think quinoa should replace fluoride in our water supply, I am that enamoured by it!

4. Quinoa is sexy. There is nothing as appealing as a man eating a quinoa salad, the seeds dangling from his fork and he enjoys the tasty quinoa and you can see the impact this has on his muscles and testosterone levels. The same thing happens for females, you will see marked improvements in your vitality and physical appearance if you eat quinoa wisely and often.  Some-time in the future I plan to hold quinoa-swinger-parties where we have quinoa and vegan h’ors douevres followed by a wild night of vegan shagging.

Oh and as they say in France , bon appetit!

Quinoa freak out!

– kate.

Quinoa protein: more info

Quinoa is a complete protein, which means that it contains all the amino acids necessary for our nutritional needs. Complete proteins are rare in the plant world, making quinoa an excellent food for vegetarians and vegans, or for anyone looking for healthy protein source. It’s also high in iron and calcium, and is a good source of manganese, magnesium and copper, as well as fiber.

More about amino acids: Protein is an essential part of the diet as it provides amino acids that are the building blocks of protein in the body. Some amino acids are produced naturally in our bodies. Others have to come from the food that we eat – these are called essential amino acids. A diet which contains a variety of protein sources is ideal because a single protein source usually does not have all essential amino acids that we need.

Protein constituent breakdown:

A diet that contains a variety of foods is recommended by nutritional experts to have balance and an adequate supply of all essential nutrients. Quinoa may be a protein source worth considering.

Table 1:
Amino Acids and protein in Quinoa
Amino Acid
mg/g protein
Methionine + cystine 21
Lysine 51
Tryptophan 8
Valine 45
Threonine 30
Phenylalanine + tyrosine 74
Histadine 25
Isoleucine 37
Leucine 64

More benefits of quinoa

Benefits for your digestive system

As a complex carbohydrate, quinoa acts an internal cleanser, easing the progress of food through the digestive tract. Used regularly in your diet, quinoa can help keep you free of constipation and bloating. Unlike more common grains such as wheat, barley, and oats, quinoa is gluten-free and can be enjoyed by people with digestive disorders, like coeliac disease. This versatile seed can be used in breads, soups or other foods where grains are a primary ingredient, offering a steady source of colon-cleansing fiber. The vitamin B and folate in quinoa also help the liver in its role of eliminating wastes from the body, adding to quinoa’s detoxifying properties.

More Quinoa Benefits — good for your waistline!

Quinoa is a satisfying, low-cholesterol source of complex carbohydrates. Rich in fiber, it’s digested slowly and has a low glycemic index, helping you steer clear of the blood-sugar roller coaster. With its chewy texture, quinoa can be eaten at a leisurely pace. Its heart-healthy polyunsaturated fats will leave you feeling full while providing more quality nutrition than breads or cereals made of refined grains. Quinoa can be eaten as a breakfast food to provide long-lasting energy and help you breeze through your morning workout. A meal of vegetables and quinoa, or quinoa and beans, is perfect: high in vitamins, minerals and protein, while low in fat and calories.