BNI™ 000.00: Quinoa with feta cheese

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BNI™ 0.0: Quinoa with feta cheese, Recipe, 2012.

Very easy "superfood" recipe: quinoa and amaranth with some sinful cheese. "Superfood" is what quinoa, amaranth and similar 'ancient' grains are called in recent nutrition fads, basically ignoring that it has been a staple food in South America since thousands of years (ie, nothing of
"super" in it). And full-fat cheese is probably a "sinful" ingredient for lots of nutritionists, as well. And yet, they can balance each other out well in this simple recipe.

Re-hydrate some quinoa (or quinoa and amaranth) by adding twice the amount of water to the quinoa, bring to a boil and then simmer until the water is absorbed (approximately 15 minutes).

Quinoa and amaranth mix	1/2 cup	60g
Water	1 cup	250ml

When the quinoa is ready, you may let it rest and cool for a while. Then add some crumbs of feta cheese, mix with the grains, if so preferred, and serve. The combination of quinoa's nuttiness and feta's creamy texture and flavor is superb.

Feta cheese

2 slices

15g

Nutrition information (100g)
	Actual g	Actual Kcal	Actual %	Ideal %	Ideal Kcal	Ideal g
Protein	5.5	22.0	15.4	20.0	28.6	7.1
Carbohydrate	21.9	87.6	61.3	55.0	78.6	19.6
Sugar	2.6	10.4	7.3	< 10.0	< 14.3	< 3.6
Fat	3.7	33.3	23.3	25.0	35.7	4.0
Saturated fat	1.1	9.9	6.9	< 10.0	< 14.3	< 1.6
Fiber	2.2	-	7.3	7.1	-	2.1
Sodium	0.093	-	4.6	< 7.1	-	< 0.143
Misc	66.6	-	-	-	-	67.0
Total	100.0	142.9	100.0	100.0	142.9	100.0
kJul	-	597.9	-	-	597.9	-

Nutritional balance (100g)
о	(ok)	Slightly low in protein
√	(good)	Adequate in carbohydrate
√	(good)	Low in sugar
√	(good)	Adequate in fat
√	(good)	Low in saturated fat
о	(ok)	Slightly low in fiber
√	(good)	Low in sodium

60%		*
55%		*
50%		*
45%		*
40%		*
35%		*
30%		*
25%		*	*
20%		*	*
15%	*	*	*
10%	*	*	*
5%	*	*	*	*
mid	p	c	f	fb
max		s	sf		na
5%		*	*		*
10%

ideal % = grey cells; actual % = asterisk (*)

Serving analysis (serving size = 195.0 grams )
grams per serving = 195.0 grams
*	*	*	*	*	*
small snack				large snack				small meal	large meal
(133 kcal)				(266 kcal)				(400 kcal)	(600 kcal)
*	*	*	*	*	*	*	*
kcal per serving = 278.7 kcal

Balance simulation for this food (serving size = 195.0 grams )		Original BNI 0.00
Balanced	0.0 g fiber	-
-	0.0 mg sodium	-
		- 0.00

-	0.0 excess kcal protein
-	0.0 excess kcal sugar
-	0.0 excess kcal other carbs
-	0.0 excess kcal saturated fat
-	0.0 excess kcal other fats
-	0.0 kcal	- 0.00

-	0 steps
or	0 minutes slow walking (~3.2km/h)
or	0 minutes fast walking (~5.6km/h)
or	0 minutes jogging (~8km/h)
or	0 minutes leisure cycling (<16km/h)
or	0 minutes swimming
or	0 minutes stair treadmill

Reduce kcal to	278.7 kcal per serving	All reduce BNI to 0.00
	278.7 kcal = energy for approximately	167 minutes (~ 2.8 hours)

Author

Jose D PEREZGONZALEZ (2012). Massey University, New Zealand (JDPerezgonzalez).

Disclaimer: Nutrition information is based on data provided on a product's nutrition information label or collected from a database (such as USDA). These data may only be averages, or may be incomplete. The BNI™ rating is based on an analysis of macronutrients and sodium and does not consider other nutrients that may be important. The BNI™ rating is also based on average reference intakes (Ideal values) which may vary from the recommended intakes for your country. Ideal values are for adults, and are based on a 2,000 kcal diet. Nutrition results are for research purposes, and should be considered editorial opinions given without warranty, and are not intended to replace the advice of a dietitian or health-care professional. BNI™, the Balanced Nutrition Index™, INE™ and el Índice de Nutrición Equilibrada™ are trademarks, and the associated formula and ratings are copyrighted material and may not be used for commercial purposes.