Quinoa is an ancient grain that is very healthy and it can help you lose weight. Quinoa is packed with nutrients, protein and loaded with essential amino acids and fiber. It also contains anti-inflammatory antioxidant phytonutrients. Study shows the unique combination of anti-inflammatory compounds in quinoa may be the key to understanding preliminary animal studies that show decreased risk of inflammation-related problems that includes obesity. It can lower total cholesterol and help maintain levels of HDL cholesterol (the "good" cholesterol).
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 503 kJ (120 kcal) |
|
Carbohydrates
|
21.3 g
|
| Sugars | 0.87 g |
| Dietary fibre | 2.8 g |
|
Fat
|
1.92 g
|
| Saturated | 0.231 g |
| Monounsaturated | 0.528 g |
| Polyunsaturated | 1.078 g |
|
Protein
|
4.4 g
|
| Vitamins | |
| Vitamin A equiv.
lutein zeaxanthin
|
53 μg
|
| Thiamine (B1) |
(9%)
0.107 mg |
| Riboflavin (B2) |
(9%)
0.11 mg |
| Niacin (B3) |
(3%)
0.412 mg |
| Vitamin B6 |
(9%)
0.123 mg |
| Folate (B9) |
(11%)
42 μg |
| Choline |
(5%)
23 mg |
| Vitamin C |
(0%)
0 mg |
| Vitamin E |
(4%)
0.63 mg |
| Minerals | |
| Calcium |
(2%)
17 mg |
| Iron |
(11%)
1.49 mg |
| Magnesium |
(18%)
64 mg |
| Manganese |
(30%)
0.631 mg |
| Phosphorus |
(22%)
152 mg |
| Potassium |
(4%)
172 mg |
| Sodium |
(0%)
7 mg |
| Zinc |
(11%)
1.09 mg |
Quinoa Veggie Burgers with Pickled Red Onions Recipe
Serves: 6
Nutrition: 470.8 calories, 20.8 g fat (6.5 g sat fat), 1006 mg sodium, 4.2 g fiber, 6.5 g sugar, 17.9 g protein
Tangy goat cheese and pickled red onions team up to take this unique veggie burger to the next level. Looking to go lighter on sodium? Give yourself a thinner layer of goat cheese, which can still add maximum flavor in minimal amounts.
No comments:
Post a Comment