Nutrition Facts

Serving Size 1 cup cooked

Amount Per Serving

Calories 222 Calories from Fat 32

% Daily Value*

Total Fat 4g 5% Saturated Fat 0g 0% Cholesterol 0mg 0% Sodium 13mg 1% Total Carbohydrates 39g 13% Dietary Fiber 5g 21% Protein 8g 16%

Vitamin A 0% Vitamin C 0% Calcium 3% Iron 15% * Percent Daily values are based on a 2,000 calorie

diet. Your daily values may be higher or lower depending on your calorie needs

Quinoa

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o Microwav

All Hail Quinoa the Super Crop! *Quinoa is a wonder grain that came from the Andean civilization. *Quinoa is full of essential amino acids, iron and vitamins that keep you healthy. *Quinoa is one of the best protein sources from the plant kingdom. In fact, it is considered a super crop due to its nutritional value and high protein content. * Quinoa is a pointed oval; flat seed that is found in yellow, red and even brown colors. * Quinoa is ideal for those with allergies since it is a leafy grain and is gluten-free. * Quinoa is lower in carbohydrates than most other grains and cooks in about half the time of regular rice.

Add Quinoa to your grocery list!

* Quinoa is a good source of B vitamins, which give you energy. * High levels of the amino acid lysine found in quinoa help create protein and keep your muscles strong. * Quinoa offers benefits to the heart and is easy to digest. * The zinc found in quinoa helps prevent colds so you won’t get sick.

For Healthy Food Promotion in the month of January, we are highlighting Quinoa. Try the Cream of Quinoa and Cranberries & the Quinoa Raisin Pecan Salad recipes below. We will be sampling the Quinoa Raisin Pecan Salad on healthy food promotion day!

Healthy Food Promotion

Cream of Quinoa & Cranberries

Ingredients:

1 ½ cup vanilla soymilk ¼ tsp salt 1 cup quinoa, rinsed and drained ½ cup dried cranberries 2 TBSP maple sugar 1 tsp cinnamon ½ tsp ground ginger ¼ tsp ground allspice or ground cloves ¼ tsp ground nutmeg Optional: ½ cup chopped pecans Bring soymilk, salt and 1 cup water to boil. Stir in quinoa and cranberries and reduce heat to low. Simmer 15-20 minutes or until liquid is absorbed. Serve warm, topped with more soymilk and pecans. Nutritional analysis per 1 cup serving: Calories 362, Protein 10g, Fat 15g, Cholesterol 0mg, Carbohydrates 50g, Fiber 6g, Sodium 185mg, Sugar 17g.

Make Kale Part of Your 5 A Day Plan

* High in calcium to build strong bones while a child is growing. Calcium builds healthy teeth to chew and smile! *Vitamin-A in the form of beta-carotene in kale that helps eye sight and is an anti-oxidant that keeps active kids healthy. Vitamin-A helps build strong bones, muscle, and healthy skin. *Iron for red blood cells to deliver oxygen to the body. Oxygen attaches to iron to move from the lungs to the muscles. Vitamin-C helps absorb iron. Kale has vitamin-C too!!!

“Keen” Quinoa Salad

Ingredients

¾ cup red & white quinoa (1 ½ cup total) 3 ½ cups water 1 ½ cup green onion, chopped 1 cup celery, chopped ½ cup seedless raisins Pinch of cayenne pepper 1 TBSP canola oil 1 ½ TBSP white vinegar 2 TBSP sesame oil Juice of 1 lemon ½ cup cilantro, chopped Prepare quinoa to packaging directions. Cool for 30 minutes in a mixing bowl. Add the remaining ingredients to quinoa after cooling. Sprinkle cayenne pepper on top before serving Makes 10 cups Nutritional analysis per 1 cup serving: Calories 75, Protein 1.6g, Fat 3g, Cholesterol 0mg, Carbohydrates 10g, Fiber 1g, Sodium 72mg.