Whole Foods Quiz: Test Your Nutrition Knowledge

Welcome to day "W" of the 2012 Blogging from A to Z April Challenge. The month is winding down, so it's a great time to test your whole foods knowledge. Here's a simple quiz to get you thinking about what you put on your plate.

Photo courtesy Morguefile.

1. Which provides the most fiber and vitamins?
    a. One cup of 100% pure apple juice
    b. One cup of unsweetened, homemade applesauce
    c. One cup of chopped, fresh apple

ANSWER: All of these choices are healthy options! But, to really get the most from your apple indulgence, opt for the last option, a fresh apple. Since apple juice and applesauce are heated and processed, they lose some of their valuable nutrients. To learn more about apples, check out "An Apple A Day: Kicking off the 2012 Blogging from A to Z April Challenge!".

2. Quinoa is a
    a. vegetable
    b. grain
    c. fruit

ANSWER: Quinoa is a protein-filled grain. It's similar in texture to couscous or rice. To learn more about quinoa, check out my two posts, "3 Ways to Eat Quinoa," and "What is quinoa?".

3. A vegan doesn't eat
    a. honey
    b. olive oil
    c. pickles

ANSWER: Unlike a vegetarian, vegans do not eat any products produced by animals. So, a vegan would not eat honey, since it is made by bees. Still not sure about the differences between vegans and vegetarians? Check out my post "Vegan Vs. Vegetarian" posted yesterday!

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

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3 Ways to Eat Quinoa

When I decided to be a "healthier" vegetarian I researched several foreign-to-me foods, including quinoa. I even wrote about my discovery of the protein-packed grain on this blog back in August of 2010.

Cooked quinoa. Photo courtesy Morguefile.

Check out "What is quinoa?".

Since that was nearly two years ago, I've had a little time to experiment with cooking several types of quinoa. Here are my top three favorite ways to eat the rice-like grain!

How to Eat Quinoa

1. If you're new to the world of quinoa, simply pour a little into a simmering pot of broth-based soup or chili. It thickens the soup while adding fiber and vitamins.

2. Cook quinoa in a rice cooker. Use two parts water to one part quinoa. When done, season with some fresh garlic and use as a base for homemade stir fry in lieu of rice.

3. Use quinoa as a base for a cold salad. Instead of using pasta, toss fresh chopped vegetables, chunks of cheese and your favorite salad dressing with cold quinoa.

So, how do you eat quinoa? Make me hungry!

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

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What is quinoa?

If you like rice, you will probably enjoy the small, round grains of quinoa (pronounced "keen-wah").

The grain from South America is considered a base for many meals, much like potatoes or rice. And, quinoa packs a huge nutritional punch. This whole food is high in protein, fiber, minerals and vitamins.

Here is a quick comparison from the Quinoa Corporation:

Quinoa: 16.2% protein

Wheat: 14% protein

Millet: 9.9% protein

Rice: 7.5% rice

A few weeks ago I made a cold salad of chilled quinoa blended with avocado, a splash of lemon juice and a little olive oil in the food processor. Then I topped it with sliced garden tomatoes--and it was delicious, and filling.

If you want to learn more about quinoa, check out:

Quinoa Corporation: About Quinoa

Savvy Vegetarian: How to Cook Quinoa, Easy Quinoa Recipes

The World's Healthiest Foods: Quinoa

Until next time,

Choose Healthy!

Angela