This recipe has Vitamin A (IU) as 491% (as a percentage of RDA).
You may need to take this into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 3.0% of RDA
• Calories: 17.6% of RDA
• Carbs: 14.2% of RDA
• Fat (total lipid): 34.8% of RDA
• Fiber: 36.8% of RDA
• Fructose: 2.6% of RDA
• Protein: 7.9% of RDA
• Sodium: 3.1% of RDA
• Sugar: 32.3% of RDA
• Vitamin A (IU): 491% of RDA
• Vitamin B6: 24.3% of RDA
• Vitamin C: 115% of RDA
• Iron: 7.6% of RDA
• Magnesium: 37.2% of RDA
• Manganese: 42.9% of RDA
• Niacin: 13.7% of RDA
• Potassium: 28.8% of RDA
• Zinc: 16.0% of RDA
If any nutritional component is greater than 50% of RDA
(or any vitamin/mineral is greater than 400% of RDA),
the recipe gets a “Nutrition to Note” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
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PREPARATION
1.
Preheat the oven to 350F.
PREPARING THE SQUASH AND BRUSSELS SPROUTS
2.
Place the halved brussels sprouts and cubed squash in an oiled baking dish or baking sheet.
3.
Bake for 35-40 minutes, or until the squash is tender.
PREPARING THE QUINOA
4.
Rinse the quinoa to remove any residue from the seed. Pour the uncooked quinoa into a fine mesh strainer. Rinse with running water for two to three minutes, agitating the seeds with your hands to remove any residue.
5.
Place the water and quinoa (remember your 2:1 ratio!) in a medium-sized saucepan. Turn the heat up to high, and bring the water and quinoa to a boil.
6.
Once it has reached a full boil, turn the heat down to medium, place the lid on the saucepan, and simmer the quinoa for 15 minutes, or until all of the water is absorbed.
7.
Once the quinoa has finished cooking, add the baby spinach and fluff it with a fork.
ASSEMBLING
8.
In a large bowl, mix all of the ingredients together.
9.
Can serve chilled or warm.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 353
Protein 8.92 g
Carbohydrates 38.9 g
Iron 1.43 mg
Fiber 10.3 g
Calcium 29.9 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
