Food of the Week ~ Quinoa

  • Quinoa is actually a seed, not a grain. Because it is cooked like a grain, it is categorized as such.
  • This seed from the beet family has the perfect balance of all nine essential amino acids, which is rarely found in plants.
  • Quinoa has a relatively low glycemic index score of 53, which means that it should not cause a rapid spike in blood sugar after consumption.
  • As a gluten-free pseudocereal, quinoa is suitable for individuals who are intolerant or allergic to gluten, such as those with celiac disease.
  • ½ cup of quinoa has 111 calories, 4g protein, 15g carbohydrates, and 2g fat


Fun Fact : The cooking process releases what looks like a curly “tail” coming from the seed. That’s actually the germ of the seed,which separates slightly when your quinoa is ready.

Fiesta Bowl with BBQ Tofu
​When it comes to your diet, small and steady changes made in the long term will make the biggest impact on your fat loss goals. Take this fiesta bowl, for example. We’ve taken a traditional burrito bowl and have lightened it up by using quinoa instead of rice. Feel free to top this flavorful bowl with chicken or steak, if you’d prefer rather than tofu. Enjoy!

Courtesy of

Servings: 12

Here’s what you need

  • 1 (14oz) extra firm tofu, pressed and sliced
  • ¼ cup BBQ sauce
  • 2 cups red quinoa, cooked
  • 1 (15oz) can black beans, drained and rinsed
  • 1 small red bell pepper, seeded and diced
  • ½ cup canned corn
  • ¼ cup goat cheese, crumbled
  • 2 Tablespoons fresh cilantro, chopped
  • 1 teaspoon olive oil
  • 1 teaspoon fresh lime juice
  • sea salt and black pepper to taste


  1. Preheat the oven to 350 degrees F. Lightly grease a casserole pan with olive oil. Arrange the tofu slices in a single layer in the pan and bake for 30 minutes, flipping each slice halfway through. Cover the tofu with the BBQ sauce, turning each slice to coat each side. Bake for 15 more minutes. Set aside.
  2. In a large bowl combine all of the remaining ingredients, and top with slices of the BBQ tofu. Enjoy!

Nutritional Analysis

One serving equals: 266 calories, 4g fat, 67mg sodium, 38g carbohydrate, 8g fiber, and 15g protein

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