The fiber in quinoa can also help with cholesterol and blood sugar levels, lowering your risk of diabetes and heart disease. Quinoa is rich in antioxidants, which can prevent damage to your heart and other organs. A diet high in antioxidants has been linked with a decreased risk of heart disease.


Quinoa and quinoa flakes are also good sources of:

How to Prepare Quinoa and Quinoa Flakes

Quinoa is a great base for salads, as it can soak up dressing without becoming mushy. As a savory side, quinoa makes a lovely bed for chicken, fish, or grilled veggies. It must be prepared properly, however, or it may taste bitter.

Quinoa flakes can be cooked like instant oatmeal (see Quick Quinoa Flakes Breakfast recipe below) or used in place of quick oats in recipes.

Cooked Quinoa for Use in Recipes

To make 3 cups of cooked quinoa:

  1. Place 1 cup raw quinoa in a fine mesh colander and rinse for at least 30 seconds.
  2. Mix 2 cups water and the rinsed quinoa in a saucepan and bring to a boil.
  3. Decrease heat and simmer for 10-20 minutes, until all of the water has been absorbed.
  4. Cover the pot, remove it from the heat, and let it steam for 5 more minutes.

Savory Quinoa with Corn

To make 4 side dishes:

  1. Heat 2 tablespoons of extra virgin olive oil in a large skillet over medium-high heat.
  2. Add 1 ½ cups of corn, season with salt and pepper, and cook 10 minutes or until corn starts to brown, stirring a few times.
  3. Add ¾ cup rinsed and well-drained quinoa and stir until it begins popping.
  4. Add 1 ½ cups chicken or vegetable broth, stir, cover, and turn heat down to low.
  5. Do not disturb for 15 minutes. Check to see if grains have opened and are soft. If not, add just enough broth or water to keep the quinoa from sticking, cover, and cook for 5 more minutes.
Weight 1000 g
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