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Quinoa & A Happy Healthy Merdeka!

Wishing all our readers, a happy, healthy Merdeka Day. Happy Independence day Malaysia.. you guys deserve a great one!

Here’s my favourite breakfast on any day, and particularly today.. Quinoa Sushi rolls!


What makes Quinoa (pronounced “keen-wah”) so nutritious? One of the reasons it packs energy yet digests easy is because Quinoa is a seed, not a grain. Quinoa, a species of goosefoot (Chenopodium), is a grain-like crop grown primarily for its edible seeds. It is a pseudocereal rather than a true cereal, or grain, as it is not a member of the grass family. As a chenopod, quinoa is closely related to species such as beets, spinach etc.

Yes, quinoa is healthy, but just how healthy is it? Well, quinoa is a great food not just for vegetarians and vegans, but for anyone looking to lower their cholesterol or add fiber to their diet.

Quinoa is great because it has a high-protein content, is cholesterol-free & low in fat content. According to the USDA nutrient database, 1 cup of cooked quinoa (185 g) contains 8.14 grams of protein. FYI, the recommended daily protein intake is about 56 grams for most men and 46 for most women. Quinoa is naturally low in fat, but as a seed, it does have a small amount. One cup of cooked quinoa provides 3.4 grams of fat. By comparison, 185 grams cooked lean ground beef provides 33 grams of fat.

Quinoa is also low in calories. One cup of cooked quinoa provides 222 calories. But of course, watch what you add to the quinoa – I love mine with avocado and mango rolled up in a sushi roll – super tasty thanks to the seaweed! Quinoa is a great source of iron and fiber – great especially for vegetarians, vegans, bu also great for omnivores like me! One cup of cooked quinoa (185 grams) provides 15% of the recommended daily intake of iron, and 5 grams of fiber, which is 21% the recommended amount. Quinoa is also an excellent source of magnesium , with 118 mg per cup, cooked. According to the USDA nutrient database, one cup of cooked quinoa provides:

39.41 g carbohydrates
31 mg calcium
2.76 mg iron
318 mg potassium
13 mg sodium
2.02 mg zinc

So let’s eat Quinoa and be healthy and happy this Merdeka Day!


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