Now this is a favorite of mine - I actually make it a lot and mix in with my curries - as shown above
PER CUP: Calories: 222, Fat: 4g, Fiber: 5g, Protein: 8g
Native to South America, quinoa was viewed by the Incas as a sacred food. In recent times, foodies and nutrition experts alike have been serving up this gluten- free alternative as a healthy stand-in for rice in everything from breakfast cereal to burritos. Adding quinoa to your diet can help prevent heart disease, reduce your risk for high blood pressure, and lower cholesterol. Quinoa is one of the only plant-based foods to contain all nine essential amino acids. Amino acids carry oxygen throughout the body and aid muscle activity — a must for getting through your workout! Quinoa is also rich in magnesium, necessary for body- temperature regulation.
PER CUP: Calories: 193, Fat: 1g, Fiber: 6g, Protein: 4g
Besides being a great source of fiber, barley is rich in the mineral zinc, which boosts immunity and aids in wound healing. One cup of cooked barley provides more than 30 percent of the recommended daily value of copper necessary for bone, joint and blood-vessel flexibility. Barley is an excellent source of several B vitamins, including vitamin B9 (folic acid).
PER CUP: Calories: 246, Fat: 2g, Fiber: 8g, Protein: 11g
One of the world’s oldest cultivated grains, spelt dates back more than 6,000 years to Mesopotamian times. Spelt has a host of health-benefiting nutrients that keep your body functioning properly, including manganese, which keeps blood sugar regulated and your thyroid functioning normally. Spelt is an excellent source of vitamin B2 and niacin, which fight damaging free radicals, helping your body to age well and protecting against cardiovascular risk factors. Eating spelt can also help lower your risk of type 2 diabetes, gallstones and breast cancer.
Cheers Leisa Timms