— A Good Source of Folate, Magnesium and Phosphorus
Quinoa seeds are so good for you that they have become recognized as a superfood. Organic Royal White Quinoa from Food To Live is a fantastic addition to any dietary plan because it’s extremely nutritious and safe to eat for everyone.
Note that despite being classed as a whole grain, quinoa isn’t a grain. It’s a seed that falls into the category of pseudo-grains. Due to this, it can be used as an alternative to grains in many healthful meal plans.
As the seed is gluten-free, quinoa cereal, flour, and pasta are safe to eat for the people suffering from Celiac disease or just willing to exclude gluten from their menu. However, this incredible food does contain some proteins that are similar in composition to gluten. This means that people with extreme food sensitivities must be careful.
Quinoa hasn’t been included into the Paleo diet shortlist of completely healthy foods because some of the theoreticians behind this meal plan believed saponins in the seeds can fuel the inflammatory processes within the body. However, studies proved that this is not the case, so quinoa seeds can be included into the Paleo diet in moderation.
Most important benefits of this fantastic food include:
Efficient weight management aid.
Quinoa is close to the best of grains when it comes to fiber content. A cup of cooked seeds contains about 25 grams of dietary fiber, which can help normalize your digestion and metabolism to help enhance your weight management program.
Boost of easily digestible proteins.
Many people wonder if quinoa is a carb, but it’s really not. It contains both carbohydrates and proteins, the latter of which is definitely more important. Quinoa is a complete protein, so it has all the essential amino acids the body needs.
Influx of potent antioxidants.
Quinoa seeds contain lots of flavonoids, plant-antioxidants that improve your wellbeing on many levels, benefiting not only your general health but beauty as well.
Quinoa: Recipes & Storage Tips
Cooking quinoa is as easy as any grain, you just soak it and cook until the seeds are soft. Once cooked, you can use it to make fantastic salads, crumbles, and even baked goods. Quinoa soup can be delicious as well.
Store the seeds in an airtight container in a dry and dark place.
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1 servings per container
Serving size1 oz (28 g)
Amount Per Serving
% Daily Value*
Total Fat 2g
Saturated Fat 0.2g1%
Trans Fat 0g
Total carbohydrate 18g
Dietary fiber 2g7%
Total sugars 1g
Includes 0g Added Sugars 0%
Vitamin D 0mcg0%
Vitamin B6 0.1mg8%
Vitamin E 1mg5%
Pantothenic Acid 0.2mg4%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
INGREDIENTS: Organic White Quinoa
Storage Time: Up to 24 Months
Country of Origin: Bolivia
Packaged in a facility that also processes tree nuts and wheat
Not available POST
Quinoa Salad with Asparagus, Peas, Avocado & Lemon Basil Dressing
For the Dressing:
3 tablespoons olive oil
3 tablespoons fresh lemon juice
1 teaspoon honey or agave nectar
1 clove garlic, minced
1 tablespoon finely chopped fresh basil
salt and freshly ground black pepper, to taste
For the salad:
2 cups water
1 cup quinoa
1/2 teaspoon salt
2 teaspoons olive oil
1 small bunch asparagus, about 15 spears, cut into 1-inch pieces
1 tablespoon fresh lemon juice
1 cup frozen peas
1 avocado, chopped
salt and freshly ground black pepper, to taste
1/4 cup chopped basil
In a small bowl or medium jar, combine the dressing ingredients. Whisk to combine or shake with the jar lid on tight. Set aside.
Add water, quinoa, and salt to a medium saucepan and bring to a boil over medium heat. Boil for 5 minutes. Turn the heat to low and simmer for about 15 minutes, or until water is absorbed. Remove from heat and fluff with a fork.
While the quinoa is cooking, cook the asparagus. In a large skillet, heat the olive oil over medium heat. Add the asparagus and fresh lemon juice. Cook until tender, about 5 minutes. Stir in the peas and cook for an additional 2 minutes.
In a large bowl, combine quinoa, asparagus, peas, and avocado. Pour the dressing over the salad and stir until well coated. Season with salt and pepper, to taste. Stir in the fresh basil and serve.
Recipe Source: www.twopeasandtheirpod.com
Coconut Quinoa Smoothie
1 cup coconut milk
1 banana, frozen
½ cup quinoa flakes
½ teaspoon pure vanilla extract
1-2 tablespoons 100% pure maple syrup
cinnamon for topping
Blend all of the ingredients except cinnamon in a blender until smooth.
Top with cinnamon if desired. Serve immediately or store in the refrigerator for up to a day for guaranteed freshness.
Recipe Source: www.laurenkellynutrition.com
Tropical Quinoa (Health Bars)
1½ cup dry raw quinoa
2¾ cups water
¾ cup full fat coconut milk
3 flax eggs
3 tablespoon whole chia seeds
1 cup dried mango
½ cup dried papaya
½ cup dried figs
½ cup honey or agave syrup
3 cups shredded unsweetened coconut
¼ teaspoon himalayan rock salt
Rinse quinoa by placing it in a strainer and running it under water for 1 minute. Transfer for a medium sized saucepan, add water and cover. Bring to a boil, then reduce to simmer for 20-25 minutes. Don’t remove the lid while cooking. Once complete, remove lid and set aside.
Combine coconut milk, eggs, and chia in a small bowl. Stir and set aside.
Preheat oven to 325F and line a 9×13 pan with parchment paper across both sides for easy lifting and set aside.
In a large bowl combine quinoa with the coconut milk mixture. Stir until fully combined.
Add remaining ingredients.
Press firmly into prepared pan and bake for 30-40 minutes or until lightly golden.
Remove from oven and allow to cool for 20 minutes. Slide out of pan and continue to cool for another 40 minutes before cutting.
Recipe source: http://amp.gs/ZP08
Clover & Red Beet Sprout Salad with Avocado Black Beans & Quinoa
1 cup uncooked red or white quinoa
1 14-ounce can black beans – rinsed & drained
1 large avocado – sliced
1/3 cup fresh lime juice
6 ounces arugula
1 cup red beet sprouts
1 cup clover or alfalfa sprouts
extra virgin olive oil, if desired
salt to taste, if desired
1. Place the quinoa in a sauce pan with 2 cups water. Bring to a boil, reduce heat to simmer, cover and let cook for 15 minutes.
2. After the quinoa has cooked and cooled a bit, mix in the black beans.
3. Place the lime juice in a shallow bowl and toss the avocado slices in the juice to help prevent browning. Then remove the avocado and mix the remaining lime juice in with the quino and black beans. Salt to taste, if desired.
4. Arrange a bed of arugula on a serving platter. Then place a layer of red beets sprouts on top of the arugula, followed by a bed of clover sprouts.
5. Place a mound of the quinoa-black bean mix on the sprouts. Arrange the avocado slices around the edge.
6. Serve chilled with a drizzle of extra virgin olive oil, if desired.
Recipe Source: http://amp.gs/B35G
Spicy Plum Smoothie
2 cups non dairy milk (oat, rice, soya, almond, hemp, coconut drink or raw nut or seed milk)
8 dried plums
1 cup spinach
½ cup dates
1 cup oats or one cup of quinoa
½ teaspoon vanilla
1 teaspoon ginger (fresh or ground)
¼ teaspoon of cayenne pepper
1. Blend the ingredients in the order listed.
2. Add more water if required to thin it out.
3. Substitute any of the ingredients for whatever you already have.
4. If your smoothie is too warm, you can cool it down in the fridge.
Recipe Source: http://amp.gs/BcSu
Spanish-style quinoa stuffed peppers
1 cup (168 g) quinoa, thoroughly rinsed and drained
2 cups (460 ml) water
3 large red, yellow, green or orange bell peppers, halved, seeds removed
1/2 cup (120 g) tomato paste, plus more for serving
1 tsp cumin
1/2 tsp black pepper
1/2 tsp red pepper
1 diced red onion
1 cup (168 g) canned black beans
1 cup (168 g) whole kernel corn, drained
1 ripe avocado, sliced
Fresh lime juice
1. Add quinoa and water to a saucepan and bring to a boil over high heat. Once boiling, reduce heat, cover, and simmer until all liquid is absorbed and quinoa is fluffy – about 20 minutes.
2. Preheat oven to 375 degrees F (190 C) and lightly grease a 9×13 baking dish or rimmed baking sheet.
3. Brush halved peppers with a neutral, high heat oil, such as grape seed, avocado or refined coconut.
4. Add cooked quinoa to a large mixing bowl and add remaining ingredients – salsa through corn. Mix to thoroughly combine then taste and adjust seasonings accordingly, adding salt, pepper, or more spices as desired.
5. Generously stuff halved peppers with quinoa mixture until all peppers are full.
6. Bake for 30-40 minutes.
7. Serve with desired toppings (listed above) or as is. Best when fresh, though leftovers keep covered in the refrigerator for 2-3 days. Reheat in a 350-degree F (176 C) oven until warmed through – about 20 minutes.
Place all of the ingredients in your high-speed blender. Blend on a high speed until smooth and creamy. Strain using a nut milk bag or consume unstrained for the full nutritional benefits of the hemp seeds. Store in a tightly sealed glass jar for 3 to 5 days.
Cacao & Hemp Quinoa Breakfast Bowl:
¾-1 cup cooked quinoa, warm
1 cup cacao hemp milk or other non-dairy milk of your choice
Add the warm quinoa to a serving bowl, pour the cacao hemp milk over top. Top with fruit, cacao nibs, hemp seeds and any other toppings you’d like. Give it a taste and drizzle a little sweetener over top if you’d like it a little sweeter.
Recipe source: http://amp.gs/fWkw
Cucumber Quinoa Salad
CUCUMBER QUINOA SALAD INGREDIENTS:
1 english cucumber, diced
1 yellow, red or orange bell pepper, chopped
2 cups chilled* cooked quinoa
1/2 cup diced red onion
1/2 cup crumbled feta cheese
1/3 cup julienned or roughly-chopped fresh parsley
1 batch Lemony Italian vinaigrette (see below)
LEMONY ITALIAN VINAIGRETTE INGREDIENTS:
1/4 cup olive oil
1 tablespoon fresh lemon juice
1/2 teaspoon Italian seasoning, homemade or store-bought
pinch of salt and black pepper
TO MAKE THE CUCUMBER QUINOA SALAD:
Toss all ingredients together until combined. Serve immediately.
TO MAKE THE LEMONY ITALIAN VINAIGRETTE:
1. Whisk all ingredients together in a small bowl until combined.
*If you add hot quinoa fresh out of the pan, it will melt the cheese and wilt the basil a bit in this recipe. So I recommend cooking it beforehand and letting it chill in the refrigerator before making the salad. Or, if you need to cook it immediately beforehand, just spread the cooked quinoa out in a thin layer on a baking sheet and pop it in the freezer for 15-20 minutes. That will help it cool down nice and quickly!
Recipe adapted from Martha Stewart: www.marthastewart.com
Easy vegan white bean burgers
1 cup cooked quinoa
1 cup white beans, rinsed and drained
1 teaspoon ground cumin
1 teaspoon paprika
1 teaspoon garlic powder
1/2 teaspoons salt
1/4 cup salsa
1/4 cup + 2 tablespoons breadcrumbs, divided gluten free if necessary
Olive oil, for browning burgers
6 hamburger buns, gluten free if necessary
Optional toppings: lettuce, tomato, mayo (vegan), onion
Add all ingredients plus 1/4 cup of the bread crumbs to a food processor. Process for 45-60 seconds, until all ingredients are blended together, but still a little bit chunky. Transfer mixture to a medium sized bowl and refrigerate for about ten minutes. Remove from the refrigerator and stir in the remaining 2 tablespoons of bread crumbs. Form mixture into patties. You will get about 6 patties, depending on the size you make them. Line a large sheet pan with parchment paper and place black bean burgers on. Refrigerator for about 20 minutes.
Heat a large pan over medium heat and coat the bottom with olive oil. Cook the burgers for about 3-5 minutes on each side, until crisp and heated through. Top with your favorite burger toppings and enjoy!
Lentil, Kale & Quinoa Stew Vegan
1 tablespoon coconut oil
1 yellow onion
3 celery stalks
4 cloves garlic
1 ½ teaspoon ground cumin
½ teaspoon ground ginger
½ teaspoon ground turmeric
2 teaspoon salt, plus more to taste
1 cup red lentils
½ cup dry quinoa
5 cups water
26.5 oz box of chopped tomatoes
2 cups chopped kale, tough stems removed
Melt the coconut oil in a large pot over medium heat and sauté the onions, carrots, and celery until tender, about 8 minutes. Add in the minced garlic and sauté another minute, just until fragrant. Add in the cumin, ginger, turmeric, salt, lentils, quinoa, water, and tomatoes and bring the soup to a boil. Once boiling, lower the heat and cover the pot to let everything simmer until the lentils are tender, about 20 minutes.
Recipe source: http://amp.gs/ytYH
Red Lentil Quinoa Fritters
Red Lentil Quinoa Fritters:
1 ½ cup quinoa
½ cup red lentils
4 cups vegetable broth (or water)
¼ cup chopped fresh parsley
¼ cup tahini
1 tbsp dijon mustard
juice of ½ lemon
2 tsp ground turmeric
1 tsp cumin
¼ tsp ground cinnamon
½ tsp salt (or to taste)
dash pepper (or to taste)
¼ cup cornmeal
¼ cup chickpea flour (also called garbanzo bean flour) (brown rice flour would work too)
Tahini Yogurt Sauce:
1 cup plain unsweetened dairy free yogurt
3 tbsp tahini
juice of 1 lemon
2 minced garlic cloves
1 tbsp chopped fresh dill
¼ tsp salt (or to taste)
For the Fritters:
Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper and set aside.
Rinse and drain the quinoa and lentils. Place in a pot with the broth (or water), cover, and bring to a boil. Turn the heat down to med-low and simmer 15 minutes, stirring occasionally so it doesn’t stick to the bottom of your pot. If there is still liquid in the pot, remove the cover and continue to simmer on low for another 3-5 minutes until the liquid is absorbed, stirring as needed to prevent sticking. Set aside to cool while you gather the rest of your ingredients. *You can also use quinoa and lentils that have been cooked ahead of time to save time.
Once the quinoa/lentil mixture has cooled a bit, transfer to a large mixing bowl. Add the parsley, tahini, dijon, turmeric, cumin, cinnamon and salt. Stir well to incorporate. Add the cornmeal and chickpea flour and stir again very well. The mixture should easily come together to form patties. It will be slightly sticky, but not wet. If your mixture is too wet, add a little more chickpea flour, 1 tbsp at a time, mixing well after each addition, until you can easily form patties.
Bake for 15 minutes, gently flip each one over and bake another 10 minutes.
Serve with a simple cucumber tomato salad and Tahini Yogurt Sauce (below).
For the Tahini Yogurt Sauce
While the Fritters are baking, whisk together all of the ingredients for the sauce. Set in the fridge until ready to use.
Rinse the quinoa in a fine mesh strainer under cold water. Drain.
Place the quinoa and water in a small pot on the stove. Bring to a boil. Reduce heat to medium-low, cover, and simmer for 10 minutes or until the quinoa is tender and the water is absorbed. Fluff with a fork.
Take the quinoa off of the heat, add the peas, and replace the cover to steam the peas.
Add the diced cucumber, halved green grapes, diced celery, and sliced green onions to a large mixing bowl. Set aside.
In a small bowl or jar, whisk the chopped dill, lime zest, lime juice, apple cider vinegar, oil, salt, and pepper.
Add the quinoa to the bowl of vegetables & grapes. Drizzle as much or as little of the dressing onto the salad as you like. Taste and adjust seasonings as necessary.
Serve immediately or store tightly covered in the fridge until ready to serve.