Quinoa (pronounced KEEN-wah) is a high-protein seed that elevates a meal’s flavor and nutritional profile, and it has a satisfying crunch. Quinoa is rich in amino acids — one serving provides all 9 essential amino acids — making it a good source of protein for vegetarians. It’s also a nice alternative to rice and other grains and takes little time to cook!
Prep Suggestions: Prepare quinoa the same way you would make rice. You can boil it with water, broth, or stock, until soft. Add a bit of olive oil, sea salt or lemon juice for a boost of flavor. Quinoa also makes a great hot breakfast cereal, similar to oatmeal, so don’t exclude it from your morning routine.
Nutrition Score: A third cup serving of cooked quinoa has 160 calories, 2.5 grams of fat, 3 grams of fiber and 6 grams of protein.