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  • Tag: quinoa

    • quinoa facts

      Posted at 6:34 pm by Mary Ann Lesh
      Jul 8th

      Quinoa (/ˈkiːnwɑː/ from Quechua kinwa or kinuwa) Chenopodium quinoa is a pseudocereal, a flowering plant related to spinach and amaranth. The gluten-free seeds are rich in protein, fiber, B vitamins, and minerals in amounts greater than in many grains. It originated in the Andean region of northwestern South America and was first eaten by human beings in the regions known today as Peru and Bolivia around three thousand years ago. The United Nations declared 2013 The International Year of Quinoa because of its nutrient value and potential to contribute to food security worldwide. Quinoa can be sprinkled on salads, added to soups and stir fries, eaten alone or combined with oatmeal and other grains as a cereal.

      RECIPETen-Minute Fluffy Quinoa
      Nutrition Facts: 1 cup cooked quinoa (185 g)
      calories 222
      carbohydrates 39 g
      copper 18% DV
      fat 4 g
      fiber 5 g

      folate 19% DV
      iron 15% DV
      manganese 58% DV
      magnesium 30% DV

      phosphorous 28% DV
      potassium 9% DV
      protein 8 g
      zinc 13% DV
      Sources: Wikipedia / Healthline
      Posted in FOOD FACTS | Tagged pseudocereal, quinoa
    • fluffy quinoa recipe

      Posted at 1:24 pm by Mary Ann Lesh
      Oct 8th
      quinoa nutrition
      PREP: 5 min.
      COOK: 15
      STRAINER, COVERED SAUCEPAN
      MAKES 3 cups
      INGREDIENTS
      QUINOA, 1 c
      WATER, 1 3/4 c
      SALT, 1/4 tsp or to taste (optional)
      INSTRUCTIONS
      1. Wash QUINOA thoroughly under running water to eliminate bitter taste
      2. Combine 1 cup QUINOA, 1 3/4 cup WATER, and SALT to taste; stir lightly
      3. Bring to a boil and cook Uncovered for 10 minutes or until water is absorbed
      4. Cover and steam 5 minutes more
      5. Fluff with a fork
      Posted in RECIPES | Tagged cooked, fluffy quinoa, how to cook quinoa, quinoa
    • About Fruit and Stuff

      When I switched to plant-based living after a lifetime of meals planned around a main course of meat, I immediately felt positive effects and found it surprisingly easy, even fun, to change my habits and explore new ways of enjoying food. Fruit and Stuff is a collection of some of the many things I have learned since I started the journey. Even if you are not ready to give up meat, you will benefit from adding more plant foods to your daily meals. I hope you’ll find something useful here. The most recent articles appear first on the Home page, and the tabs at the top of every page are for locating any article, past or present. The Glossary links to facts about plant-based foods, the Recipe tab will direct you to the recipe index, and the Resources consist of news and opinions about plant-based living.

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  • Authors

    • Mary Ann Lesh
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