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Health Food of The Month is Quinoa

Quinoa is known to be the exception to most plant foods because it contains all the essential amino acids.  Protein is made out of amino acids and some are termed “essential” because we cannot produce them and have to get them from our food.  If the food we eat contains all the essential amino acids, it is deemed a “complete” protein.  Many plant foods lack various essential amino acids but quinoa contains them all including lysine.
Quinoa also has high levels of:
  • Magnesium
  • Potassium
  • Zinc
  • Iron
  • Fibre
Quinoa is gluten free contains good levels of the essential fatty acid omega 3. It is slow to digest which helps satiation while keeping blood sugar and appetite at a proper controlled.
Recipe

This zesty tabbouleh mixes quinoa and fresh herbs together for a quick and healthy lunch option you can make ahead of time and eat throughout the week.
Ingredients
  • 3 cups cooked white quinoa, cooled
  • 1 1/2 cups flat-leaf parsley leaves
  • 1 cup roughly chopped mint leaves
  • 1/4 cup snipped chives
  • 9 ounces cherry tomatoes, quartered
  • 1 tablespoon finely grated lemon zest
  • 2 tablespoons lemon juice
  • 2 tablespoons olive oil
  • Salt and freshly cracked black pepper
  • Feta, optional

How to Make It

Rinse the quinoa under cold running water to remove its bitter flavour.
Tip into a pan and add double the amount of salted water.
Place over a medium heat and bring to the boil.
Reduce to a simmer for 10 to 15 minutes, or until tender and the liquid is absorbed.
In a bowl, place quinoa, parsley, mint, chives, tomatoes and lemon zest and toss to combine. In a separate bowl, mix lemon juice, oil, salt and pepper; pour over salad and toss to combine. Top with crumbled feta and serve with pitas, if desired.