Quinoa is 2013's Superfood of the Year — Here's Why This Tiny Seed Rules

By Dr. Frank Lipman, Refinery29



You may be wondering why this unassuming little grain is such a nutritional superstar, but the answer is because it's actually not a grain at all. Quinoa is the seed of a plant belonging to the same family as other favored super-veggies including spinach, swiss chard, and beets.

So, what's so great about this tiny seed? To start with, it's one of the most nutritionally dense foods available. Unlike most vegetarian forms of protein, quinoa provides all nine essential amino acids, and plenty of them! It also contains twice the fiber of most other grains. Foods high in fiber and complete proteins help your digestion and your body's ability to regulate your blood sugar, which means a lower risk of Type 2 diabetes and cardiovascular disease.


As good as all of the aforementioned benefits are, here's even more good news: Ounce for ounce, quinoa has twice the calcium as whole wheat, and delivers almost 20% of the daily value of folate. If you're worried about strong bones, want to improve your memory or are thinking about getting pregnant, start throwing quinoa into your soups, salads, and side dishes now!

While all of this scientific data shows why you should eat it, the taste alone is what's most likely to guarantee you'll chow down on it. Fifteen minutes is all you need to whip up a delicious dish of quinoa - light and fluffy with just a hint of a nutty flavor, it can be mixed with savory and sweets, alike.

If you're new to 2013's superfood of the year, try this quick and healthy dinner and you'll be hooked! Ingredients
1/2 cup onions
1/2 cup shiitake mushrooms
1 cup quinoa
2 cups water or organic vegetable broth
1 cup arugula



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