Tips on Including the Quinoa Seed Into Your Healthy Diet

Tips on Including the Quinoa Seed Into Your Healthy Diet

Here’s some tips on including the quinoa (keen-wah) seed into your healthy diet! It is often included in the whole grain category but really it is a seed that derived in South America but now is consumed across the world. You can buy in the grain and dried beans section in most groceries.


WHY should you consider including this into your menu – these seeds are gluten free and rich in protein, fiber, B vitamins and minerals! HOW to add them to recipes – I tend to swop out rice or pasta for quinoa. I will post more recipes using quinoa this month but here is a basic one:


Cook quinoa basically like rice – 1 cup of seeds and 2 cups of water. Some people will rinse but I don’t just for ease. I use my rice cooker but you can cook on the stove. I sometimes but a bay leaf and a dash of salt and pepper. After water absorbs, fluff with fork. My favorite go to seasoning to add to quinoa is Pesto sauce (you can buy in the spaghetti aisle) – 2 tablespoons or more if you like; 1/2 cup of Parmesan (grated or shredded); 1 container of grape/cherry tomatoes cut in half and then I top with any sautéed, roasted, or grilled veggies you like – zuchinni, yellow squash, mushrooms, onions, peppers and then finish with a fried egg a la mode. Oh so tasty!


Pesto Quinoa (Serves 3-4 people)
Quinoa – 1 cup
Pesto – 2 TBSP
Water –  2 cups
Bay Leaf, Dash of Salt and Pepper (Optional)
Parmesan (1/2 cup)
Grape Tomatoes
Plus any vegetables you like sautéed (zucchini, yellow squash, mushrooms, peppers, onions all are great)
4 Fresh Eggs


Personal Note: This is comfort food for my family and a meal I make at least every other week.  One night my son brought home a friend from school – an exchange student from Austria without notice. We love “extras” at our table and I wondered what Paul would think of this meal. I was so tinkled at his response – asking for a second helping and raving over the meal. He said that the meal reminded him of what he eats at home. Paul was enjoying his stay in the US but did say that after months of being here that fast food and fried food were getting old. Needless to say, Paul is welcome at our table any night! Be Well gina


For more info on quinoa – go to
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