Make the switch to quinoa

If you’re looking to give your diet a nutrient boost, why not make the switch from white rice to quinoa?

Quinoa (pronounced “keen-wah”) is a nutrient-dense, gluten-free grain with a high fibre and protein content.

As well as being a good source of magnesium, iron, zinc and B vitamins, it is also very easy to digest and beneficial for blood sugar control.

Vegans and vegetarians looking to increase their protein intake would especially benefit from including quinoa in their diet - not just because it is very high in protein (8 grams per cooked cup), but because it is a complete protein as it contains all nine essential amino acids.

Quinoa is a great alternative to rice in lots of different meals. It cooks in 15 minutes, making it a convenient option for busy days. Plus, its mild, slightly nutty flavour goes well with both savoury and sweet ingredients, allowing you to experiment with different recipes.

Some of the meals I use quinoa for include:

• curries

• stir fries

• chilli con carne

• burrito bowls

• salads

• baked goods, e.g. muffins

A quick word about brown rice:

I’m a big fan of brown rice. It is much higher in fibre and protein than white rice (but still not as high as quinoa!), it contains B vitamins, magnesium and selenium, and has a lower glycaemic index than white rice, so it helps to keep blood sugar levels stable.

One thing I have noticed is that some people have difficulty digesting brown rice and experience bloating after eating it. If this sounds like you, I definitely recommend giving quinoa a go!