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Food & NutritionQuinoa & Turkey Stuffed Zucchini

Quinoa & Turkey Stuffed Zucchini

I adore quinoa (pronounced KEEN-wah). It is so delicious and adds a little something special to a meal. It has a nutty taste which can be amped up by lightly toasting. It adds crunch. It is very delicious. If you haven’t tried it, I highly suggest you do!

Quinoa Is More Than Just Tasty. It Is Another SUPERFOOD!

When you read SUPERFOOD, make sure you do it with a deep, booming voice that echoes.

Quinoa is a grain crop that is grown for its edible seeds. It technically isn’t a cereal grain, but a pseudo-cereal. In other words, it is basically a “seed” which is prepared and eaten similarly to a grain. quinoa was an important crop for the Inca Empire back in the day.

They referred to it as the “mother of all grains” and believed it to be sacred. It has been consumed for thousands of years in South America, although it only became trendy and reached “superfood status” a few years ago.

These days, you can find quinoa and products made with it all over the world… especially in health food stores and restaurants that emphasize natural foods. There are three main types of quinoa… white, red and black.

Here’s the nutrient breakdown for 1 cup of cooked quinoa, or 185 grams:

  • Protein: 8 grams
  • Fiber: 5 grams
  • Manganese: 58% of the RDA
  • Magnesium: 30% of the RDA
  • Phosphorus: 28% of the RDA
  • Folate: 19% of the RDA
  • Copper: 18% of the RDA
  • Iron: 15% of the RDA
  • Zinc: 13% of the RDA
  • Potassium: 9% of the RDA
  • Over 10% of the RDA for Vitamins B1, B2 and B6
  • Small amounts of Calcium, B3 (Niacin) and Vitamin E

Not Sold Yet?

  • contains large amounts of flavonoids, including Quercetin and Kaempferol (these are potent plant antioxidants with numerous health benefits)
  • much higher in fiber than most grains, with one source finding 17-27 grams of fiber per cup of uncooked quinoa
  • naturally free of gluten and using it instead of typical gluten-free ingredients can increase the antioxidant and nutrient value of a gluten-free diet
  • high in protein compared to most plant foods and contains all the essential amino acids that we need
  • very high in minerals, but the phytic acid can partly prevent them from being absorbed (soaking or sprouting quinoa degrades most of the phytic acid)
  • studies show that quinoa can improve metabolic health (this includes lower blood sugar and triglyceride levels)
  • very high in antioxidants, which are increased even further after the seeds are sprouted
  • high in fiber, protein and has a low glycemic index (properties linked to weight loss and improved health)
  • very easy to incorporate into your diet
  • tasty and goes well with many foods

Give quinoa a shot. You’re going to be pleasantly surprised. Of course, if you are not new to quinoa, then you already know how delicious it is. This recipe is easy. It’s great for a quick weeknight meal as it is an all-in-one dish.


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