More on Protein – Have You Tried Quinoa?

I have to admit I was a bit of a slacker in the exercise department today. I spent last night at the home of my middle child and who happens to be the mom of the world’s most darling grandson. We did have a nice walk and fun exploring part of Borderland State Forest. Quality time with him trumped and big workout today! I’ll make it up this week.

While most adults get adequate amounts of protein from their diets, vegetarians and vegans may have trouble eating enough protein rich foods to meet minimum daily requirements. Protein is found in the following foods;

  • meats, poultry, and fish
  • legumes (dry beans and peas)
  • tofu
  • eggs
  • nuts and seeds
  • milk and milk products
  • grains, some vegetables, and some fruits (provide only small amounts of protein relative to other sources)

What is quinoa? Pronounced keen-wah, quinoa is usually considered to be a whole grain, but is actually a seed. Of all the whole grains, quinoa has the highest protein content, so it’s perfect for vegetarians and vegans. Cholesterol-free and a low-fat source of protein, one cup of cooked quinoa contains 8 grams of protein. To put that in reference, the recommended daily protein intake is about 56 grams for most men and 46 for most women. That same cup of this super food also packs;

  •  220 calories (70 percent carbs, 15 percent fat, 15 percent protein)
  • 40 grams of carbohydrates (13 percent daily value)
  • 3.5 grams of fat (5 percent daily value with no saturated fat
  • 5 grams of fiber (20 percent of daily value)
  • 20 percent of daily value of folate (various forms of Vitamin B)
  • 30 percent of magnesium daily value (beneficial for people with migraine headaches); 28 percent daily value of phosphorous; iron (15 percent); copper (18 percent); and manganese (almost 60 percent)
  • All eight essential amino acids


Vegetarians would do well to incorporate quinoa into their diet often. It’s difficult for vegetarians to get all eight essential amino acids and an adequate source of protein from one food source. Usually, vegetarians and vegans need to combine foods like beans and rice to acquire all the essential amino acids, the building blocks of protein.

There are a lot of recipes out there for quinoa. This link will take you to a site that has some very interesting sounding breakfast recipes for quinoa.

I haven’t made any any of them yet but they are on my list of recipes to try!

I’m really itching for spring weather to give me more opportunities to spend time on my bicyle and start training for my 11th ride with the Pan Massachusetts Challenge. This 192 mile, 2 day bike a thon takes place every year on the first weekend in August. Our goal this year is to raise $40 million for cancer care and research at Boston’s Dana Farber Cancer Institute through it’s Jimmy Fund. One hundred percent of the money raised by riders goes straight to DFCI. I personally have set a goal to raise $10,000. I feel confidant that I can attain this goal. Would you consider helping me? Online donations can be made here You can also text to give by texting JS0126 to 20222. You’ll get a confirmation text to which you will have to reply to in order for the donation to be processed. A $10 donation will be added to your cell phone bill. You can do this up to 5 times from the same phone. If you’d like to know more about the PMC and it’s work, check it out at

Thanks for reading my blog and have a great week!





  1. Yes I have tired it! A couple weeks ago at Colleen’s she made a southwestern style quinoa and veggie burgers. Both to my surprise were actually pretty good.


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