Meal Prep For A College Student - Meal Prepping

[@bonniegable7]

hey college students here's a tip. If your dining hall lets you get to go containers you can go to the salad bar pre chopped veggies and then go home and cook them that's what I used to do and it was the bomb

[@JoseGarcia-bw9go]

YAY!!! talk about some good stuff! I was craving Asian food. Then Boom Bobby came in clutch! Thanks Bobby! hopefully you can help college/young professionals with a budget grocery store trip and meal prep! Thanks again!

[@BobbyParrish]

Thanks Jose, I could feel your craving and wanted to hook you up ;) Budget meal prep coming in 2 weeks ;)

[@badtothetrombone3827]

this video was super helpful for me. When I moved off to college, I noticed that I was starting to lose weight because I wasn't getting the normal meals that my mom would make for me at home. Given my busy life style sometimes miss meals, but now that I have this video I am definitely going to be prepping meals for the week. Thank you 👍

[@yasminaquino7970]

coming back to this recipe after a couple years.. all ingredients were prepped yesterday, can't wait to start cooking when i get home!!

[@giovannaprit]

Another great recipe with lots of flavor! Love that you used quinoa so good!

[@BobbyParrish]

Welcome to flavor city baby, accepting new residents asap :)

[@castillo5085]

Bobby is saving my life with these recipes. I would be eating pb&j sandwiches everyday if it weren't for these videos.

[@BobbyParrish]

I do love me a PB&J sando, but we gotta spice it up every once in a while ;) Thanks much!

[@shawnpaul9746]

It's 2020 but I have just discovered all of your videos, Bobby. One of the best meal prep channels in all of youtube! Thank you so much! From Malaysia

[@andrewperederiy2119]

I made this meal tonight for the entire week. upped the portions a little bit...but good lord the chicken was phenomenal. that sweet chili sauce evened out the spice. and the stir fry with quinoa is just goodness. thank you so much Flavcity

[@BobbyParrish]

That's awesome Andrew, so glad to hear that!! Enjoy the goodness all week and stay tuned for a new meal prep video friday ;)

[@EyeDoodles]

Hey Bobby, I am usually not one who would comment on a video but I have to say that I tried this recipe but using chicken breasts instead and it was so good!!! 5 spice powder is something I have in our home pantry as an Asian. So glad this recipe inspired me this week. Keep up the great work!

[@BobbyParrish]

So happy to hear that you rocked this recipe..and it motivated you to leave a comment ;) 5 spice is magical, good move on the chicken breasts!

[@mycatsaysmeow1]

I made this meal today. The quinoa fried rice was a bit more work than I thought, but the thighs were much easier than I thought and they taste amazing and are juicy. I'll probably borrow this chicken thigh recipe for a ton of other meal preps. Thanks Bobby!

[@BobbyParrish]

So it sounds like the two balanced each other out in terms of the amount of work ;) Glad you liked it!

[@johexxkitten]

Sesame oil is like a miracle in a bottle, whatever flavour you have, throw in a bit of sesame oil and BOOM! Your turned up the flavour to 11. I need to definitely try this one, I might even be able to sneak quinoa past my husband ;)

[@BobbyParrish]

Toasted sesame oil, the miracle worker ;) I think your hubby won't even notice!! ha

[@dare2wow]

Im glad I found your channel. My biggest issue with meal preps is that I run out of ideas on what to make and get tired of eating the same thing too many times. Def going to try this sometime.

[@BobbyParrish]

Glad you found me too! Meal preps can get boring, so I try to keep them exciting and tasty ;)

[@madelynangulo7175]

Thank you for the awesome meal prep ideas, I've already made a few of your recipes and everyone at my house loves them!

[@BobbyParrish]

woo-hoo, love to hear that! next time post a pic on social media and tag me ;)

[@madelynangulo7175]

FlavCity with Bobby Parrish I sure will!

[@jeannettebermudez3759]

Ive been thinking about starting to meal prep and I just found your channel I absolutely love it! You deserve more subscribers 😄

[@BobbyParrish]

Thanks much, I hope you try out some of my recipes and let me know how they go!

[@rebeccakassahun3540]

Bobby, your recipes are like Christmas gifts 🎁 but like, every Friday. 🙌🏾🙌🏾🙌🏾

[@BobbyParrish]

Ha, you are too kind! The gift that keeps on giving..every friday morning that is ;) #KeepOnCooking!

[@Artliker1234]

can you do a big variety video about prepping quick healthy snacks that fit into fitness goals? or healthy snack brands that you like? or just snack tips? My big traditional 3 meals definitely fit into my macros and fitness goals, but I think like most people I fall off my eating goals between meals.

[@BobbyParrish]

You are not the first person to ask that, so I will defo add it to my list. That's a good point point about people falling off inbtwn meals ;)

[@Artliker1234]

FlavCity with Bobby Parrish yay I'm so excited, such great quality video like usual!

[@gideonafari5378]

FlavCity with Bobby Parrish can you send a shopping list for this video

[@yazidsaidi2479]

dude, you are the best man, i have been watching you meal preps and videos and they helped me a lot. Keep up the good work, big fan of your channel.

[@BobbyParrish]

Boom, I love to hear that!! Thanks for the love, so glad they are helping you out #KepOnCooking

[@ag1553]

Notification squad!!!! Thanks for the new meal prep idea Bobby!! You rock!!

[@BobbyParrish]

woot woot!! You rock ;)

[@nlpimentel]

Hey Bobby, love your channel. I accidentally clicked on one of your videos and OMG had to subscribe immediately. I had a little marathon watching your videos last night!!! Awesome and BTW love all your cool t-shirts:) Thumbs up on every video!

[@BobbyParrish]

Sounds like the best accident to ever happen!! Thanks for the love, this is where I get my shirts: www.flavourgallery.com/collections/mens

[@BobbyParrish]

Hey guys, here are the macros: 563 calories per meal using chicken thighs..548 calories with chicken breasts 16.5 grams of fat per meal using chicken thighs..10.5 grams with chicken breasts 40 grams of carbs per meal 62 grams of protein per meal 7.5 grams of fiber per meal GET THE KITCHEN GEAR I USE: large non-stick pan: amzn.to/2juY2qR glass meal prep containers: amzn.to/2eHFgJu Chinese five spice: amzn.to/2ky6Iw1 oil splatter guard: amzn.to/2iowHaL microplane zester: amzn.to/2guLd1S olive oil dispenser: amzn.to/2iTIfUL my chef's knife: amzn.to/2gxYxOK

[@petricedobson7836]

FlavCity with Bobby Parrish what else can you use if you don't like hot stuff?

[@blackbeast3867]

FlavCity with Bobby Parrish .can you tell us the amount of all products.i mean how much chicken you use and other things olease

[@IDilbar]

FlavCity with Bobby Parrish cool guy with easy to cook recipes.

[@outbackshredders3762]

How many grams of everything do I need please you have the best healthy meal prep I’ve seen so please tell me

[@Arecapalm24]

Made a big batch of the quinoa tonight for my meal prep. Came out excellent. Thanks for the recipe! I know this one had an Asian flavor to it. Keeping with the theme, I'd love to see some sort of healthy pad thai meal prep in the future.

[@BobbyParrish]

So glad the recipe worked out well! I do love me some pad thai, I'll add it to my list ;)

[@stacyh8901]

Great video! Would love to see another for students!

[@miashi9645]

please launch a cookbook and I'll totally buy it. I love all your recipe and your video

[@BobbyParrish]

You are so kind Minzhe! I am planning to write an meal prepping e-book soon ;)

[@justsnazz6282]

making this meal this Sunday! Thank you and keep posting these gems! 🌞🌞🌞🌞

[@BobbyParrish]

Awesome, make sure to tag me on social media when you do ;)

[@doms8528]

I'm not even in college yet and this is awesome, bro! I just watched a ton of videos and had to subscribe! Love your content, love your enthusiasm! Absolutely ballinggggg!

[@BobbyParrish]

Bam!! Thanks my friend, love to hear that :) Your gonna be the iron chef on campus when it's your time.

[@Lauren-xb7bz]

Great idea!! I'm going to make this tonight, thanks!

[@BobbyParrish]

Awesome, make sure to tag me on social media ;)

[@travisschmitt5315]

This video especially rocks as a current UW- Madison student! You're a cool badger my man!

[@DYK3RZ]

the best meal prep videos on the planet.

[@BobbyParrish]

Wow, thanks for the mad love Derek, really appreciate it!

[@spiritisalive1]

Bobby, love the shirt.Thanks for these meal preps, they're a God send!

[@BobbyParrish]

Your are most welcome! I think you need one of those shirts for yourself: bit.ly/2oRByCJ

[@spiritisalive1]

FlavCity with Bobby Parrish Absolutely I do! lol Wear that to my gym when I power lift. lol

[@Dh77777]

AWESOME!!!! GREAT VIDEO!!!! Plz do more just like this!!!!

[@BobbyParrish]

Thanks much, will do!

[@Blueyez369]

I just discovered your channel today and watched way too many of your videos. I love love these meal prep videos, you have awesome meal ideas, and I now have a giant list of things I want to make. Now subbed and looking forward to more!

[@BobbyParrish]

First of all, there is no such thing as watching WAY too many of my videos ;) Second, thanks for the love!!! Defo make some of my recipes and let me know how it goes!

[@AnnoyingInflatable]

just made this, the fried rice quinoa was incredible. Don't forget to salt the beaten egg before adding!

[@BobbyParrish]

so glad you enjoyed it..and good call ;)

[@johnwest4238]

Just made this and it’s awesome

[@BobbyParrish]

Love to hear that John!

[@pearleeannea9715]

Another awesome recipe! Hey Bobby, if you don't want to use a microwave to reheat your meals, you should get a HotLogicMini portable oven. I use mine to reheat my meals at work, and I absolutely love it!

[@BobbyParrish]

That's funny you mention that, someone else was just telling me about it!

[@wariorman21]

I just joined in, AND YOU MADE ME INSTANTLY SUBSCRIBE! holy shit! you're awesome haha

[@BobbyParrish]

Ha, thanks so much John!

[@srirachasymphony]

I just found your channel and I'm already subscribed. I can't stop watching your meal prep videos, I don't know which ones to choose ☺️ thanks so much Bobby!

[@BobbyParrish]

Wow, thanks for the love Heather! Lots of good options to choose from, let me know how the cooking goes ;)

[@nolimitsprogress7588]

Sounds delicious going to try it

[@ashleykrueger7106]

Hey man! I went to college in Madison too! So cool! :) Thanks for the great tips, definitely going to try this.

[@BobbyParrish]

Very cool fellow Badger! Let me know how it goes :)

[@1000crystalmarie]

just made this chicken today. Sooooo good! super flavorful!

[@BobbyParrish]

So glad to hear it!

[@CharlotteTranp]

just what i need after several days of different pasta sauces :X

[@racruz025]

just found out about your channel, so far loving all the recipes! good job!!

[@BobbyParrish]

So glad you found my channel, thanks for the kind words! #KeepOnCooking

[@parthism]

this is amazing. definitely gonna see your other videos. :-)

[@BobbyParrish]

Thanks much, enjoy them all!

[@codestar213]

You should write an e-cook book with all these flawless recipes Bobby boy!

[@BobbyParrish]

Thanks Cody, I am actually planning on doing that soon ;) Stay tuned!

[@kendellkryptonite2561]

I subscribed I like your videos and they are so easy to understand. Would you do a video for microwave only recipes? Kind of for dorm living, or limited resource cooking.

[@TheDeerhunter358]

fairly new subscriber here. Your vids are awesome, Ive have already tried a couple different preps and they are fantastic.

[@BobbyParrish]

Thanks for the sub and the kind words! Next video coming at ya tomorrow morning ;) Make sure to tag me on social media next time so I can see your meal prep!

[@hospitalcakewalk]

Imma need to make this!!! :D It looks amazing (although i would add a bit more Sriracha!!)

[@juliagoulia9111]

What!!!! fried rice...can't wait to make this dish. Hey Bobby, can you figure out how to make the egg bites from Starbucks, they are so tasty but super pricey....Thank you!!!!

[@BobbyParrish]

You're gonna love it Julia! That's a good idea, a breakfast meal prep that also makes healthier and cheaper versions of starbucks items. Pure gold!

[@karabellaluna27]

love it! I'm for sure making it!

[@BobbyParrish]

Awesome, let me know how it goes!

[@pickleberrysarah539]

Literally subscribed because of your shirt. College meal prep too but. Dat shirt doe!

[@BobbyParrish]

Ha, I feel ya :) I think you need one too: www.flavourgallery.com/products/kaled-it-womens-scoop

[@ChelleBear7]

yay great video definitely doing this

[@BobbyParrish]

Thanks much, let me know how it goes!

[@savagevirgin8729]

Great video Bobby, I have a few ideas if you don't mind: Mexican food, pizza, sandwiches??? idk tho whatever is cool to you

[@BobbyParrish]

Thanks much! I like all those ideas ;) I'll add it to my list.

[@akashshah1907]

I cooked this . It tastes awesome and so yummy. House smells yummy :)

[@BobbyParrish]

Love to hear that, great job!

[@Sund3v3]

Haha, love your shirt, Bobby :D

[@sonotcute]

ok, i know what i'm gonna be eating the next few days!!

[@BobbyParrish]

Ha, love it!! Tag me on social media when you make it ;)

[@MunkeeLuv24]

You're awesome!

[@TheAsdfghjk123]

More college prep videos !!!

[@BobbyParrish]

I love the college meal preps also, will do!

[@bonniegable7]

can you do more recipes with skinless chicken breast with tips for keeping it most. mine always comes out dry. thanks!!

[@bonniegable7]

moist not most

[@BobbyParrish]

Buying your chicken breasts "butterfly" is the key. Check out this video: www.flavcity.com/chicken-meal-prep

[@thetruth4335]

this made me smile☺ thank you

[@BobbyParrish]

+the truth any time ;)

[@sullystone307]

this is great ill just use coconut oil and add avocados, super good.

[@BobbyParrish]

+Sully Stone that works, enjoy!

[@sullystone307]

Thanx, awesome channle.

[@Mottster]

Well, I know what I'm having for lunch next week!

[@BobbyParrish]

I hear ya, enjoy!

[@linaadams138]

I hate quinoa so can I use brown rice, same amount? Love your meal prep.

[@NinaNinaNB]

Lina Adams same for me...

[@BobbyParrish]

Use the same amount of brown rice and make sure to let it dry out after you cook it, just like I said in the video :)

[@candismorton]

you are awesome! Do you have your menus written.

[@BobbyParrish]

Thanks Candi, every recipes is on my website and printable! www.flavcity.com/meal-prep-recipes

[@candismorton]

thank you!

[@kaceywaceyy]

Why did this remind me of souya and fried rice 😂Whose else is Nigerian out here??

[@toyosi2590]

xokuox mee!

[@Phoenix-cq7xh]

Much healthier than takeout and probably a lot tastier too. You just never know what you're getting with takeout sometimes. Can you recommend an alternative to the five spice rub, please? I'm allergic to fennel. The quinoa fried rice looks great. Is that toasted sesame oil you used? I'll definitely try this and avoid feeling guilty for getting the fried rice at the local Chinese restaurant!

[@BobbyParrish]

So much tastier and healthier than takeout! You can make a seasoning of 1 teaspoon cumin , 1/2 teaspoon coriander, 1/4 teaspoon each cinnamon and cloves. Yes, I am using toasted sesame oil. Let me know how it goes!

[@lordmax481]

How do you cart the food around for work or school if you have to heat it in the morning for example and then eat it 4 or 5 hours later? doesn't the food get in the danger zone in the meantime?

[@caylieb5403]

Can you do a recipe with Orzo? I have a bag I don't know what to do with.

[@BobbyParrish]

It's too high in calories and carbs for healthy meal preps, but this recipe is legit: www.flavcity.com/crispy-shrimp-with-herby-orzo-salad

[@brendaggarcia1730]

Hey bobby your recipie is awesome your awesome and ever since i saw you i subscriped and helped a brother out ❤❤ ya have a nice one

[@BobbyParrish]

Thanks for hooking up a brother, ha!! BTW, you are pretty awesome too :) #KeepOnCooking

[@patkelly6357]

Is there a substitute for the egg? Or can I leave it out? I am allergic to eggs.

[@TheCompton1963]

"do its thaang" 2:24 😂😂😂😂 This guy is hilarious!!!!!!!

[@becsterbrisbane6275]

And.....'evacuate the chicken!'

[@MrGemma0]

Is there a non sugar filled sweet chilli sauce?

[@greentokki]

Bobby, where can I get that green plate you put your chicken on? I need a big plate like that. Thank you! :)

[@BobbyParrish]

Here you go! amzn.to/2qhne9k

[@faithrada]

Is this '5 Spice' the same as Garam Masala???

[@cynthiagauthier-houle8664]

I will definitely try this one. Haha! Like a boss 🤣

[@BobbyParrish]

You are gonna rock it like a boss! Make sure to tag me on social media when you do ;)

[@twisty0079]

love your wedding band it's not that cheap AZZ gold band that I hate yours rock.

[@BobbyParrish]

Thanks Lynda, I designed it myself ;) Defo not cheap azz

[@joslinnick]

I never knew Jim Carrey could cook!

[@davidbeiler6364]

Jim Carrey is actually funny... not sure who this guy is

[@jewelblue8496]

LOL

[@brittanil.1415]

instead of soy sauce do you think it would be just as good to use Braggs Liquid Aminos? My family tends to use that instead of soy sauce.

[@BobbyParrish]

I recently used that stuff and it had a really salty flavor. So start by using just a little, and add more if needed. Enjoy!

[@Iamsaved689]

hey bobby, quick question. The tray you use to place the raw chicken on, where did you get it? Please give a link. Thanks for another awesome recipe. Hi Desi!

[@BobbyParrish]

Thanks much! Here you go: amzn.to/2qhne9k

[@gullatz]

Share link of your T-shirt

[@kenmojo6519]

Holy carbs! The five spice powder cost so much here in the Philippines. Any alternative spice?

[@BobbyParrish]

darn it!!! Use chili powder with a touch of connamon and cloves ;) Enjoy!

[@adb2506]

Why not use sesame oil to cook the chicken when going for the oriental flavor?

[@BobbyParrish]

You can defo do that, I only had toasted sesame oil, which I dont like to cook over high heat.

[@Allisonnnnnx]

As an Asian girl, I actually want to make quinoa fried rice :) I got everything I need but just need quinoa 😂

[@BobbyParrish]

Thank you for that Asian support, ha!! Let me know how it goes :)

[@MuscleBobBuffPants420]

How much veggies? How much water for the quinoa?

[@BobbyParrish]

Boil the quinoa like pasta, and drain it . Recipe link in description box!

[@MuscleBobBuffPants420]

FlavCity with Bobby Parrish awesome!! The website has all the details I’m looking for, cause I’m pretty bad with figuring it out on my own. Thank you, definitely gonna check it out now!!

[@NinaNinaNB]

Bobby I wasn't sure who you reminded me of... now I know. You are the Depeche Mode lost member! yay 😁 back in the 80s. Great recipes, thanks a lot! and please remember you have viewers outside the USA, it'd be great if you include grams and ml and so ... maybe in the description box? and please do not refer me to Google the cups and so 😐. Thanks so much for the ideas and the recipes, I really like them.. here having the cauliflower and sweet potatoes you showed long ago.

[@BobbyParrish]

Depeche mode, I totally forgot about that band!! How about I add grams & ml in the actual recipe on my website? Hope you are enjoying the cauliflower and sweet tators ;)

[@NinaNinaNB]

FlavCity with Bobby Parrish Bobby Parrish that would be very nice! I find that some KZbinrs forget their audience outside the US, believe me it would make things easier for ppl like me, using the metric system. I will appreciate it VERY much. I'm glad I found your channel. The veggies were great btw. Big hello from Switzerland 😊

[@rajaadawalibi2004]

i like your work a lot , im new comer to canada ,and. i need new recipes for work because our eastern food is difficult for storing in containers and reheat itِ i would like to ask you about chicken, when i reheat it , it doesn't test good ??"rancid",do you have an advise for me and thank you again.

[@BobbyParrish]

Wow, I never have that problem. First of all, make sure the chicken cools down completely before you store it in the fridge. When ready to eat, either wrap the container in foil and reheat in the oven, or place a wet paper towel over the container and put in the microwave. Hope that helps!

[@rajaadawalibi2004]

Thank you very much . i like your videos a lot , they are helpful and full of good advises.

[@idiotrun1997]

Can I substitute Quiona with regular white rice?

[@BobbyParrish]

Yup, just make sure you make it at least 3 hours ahead of time, or the night before. That way it will dry out ;)

[@carynpianist5107]

it looks super tasty! you made me hungry now and it's midnight here haha I'd dream about eating this haha well, I'd try to make this, but quinoa is expensive here any substitution? does it work on lentils or brown rice?

[@BobbyParrish]

You ca use brown rice and make sure you dry it out after it's made, just how I talk about in the video. It will be tasty as can be!

[@carynpianist5107]

FlavCity with Bobby Parrish alright, I'm gonna try it out ASAP 😆

[@miabosco4351]

Swwwweeet! This is awesome, thank you Bobby! (:

[@BobbyParrish]

Your welcome Mia :)

[@Trueboo95]

Ayyeee!! I was loving this video until you said UW Madison. Now I really really love it! Thanks for the recipe! I will definitely try it out! #Wisconsin

[@BobbyParrish]

on wisconsin, thanks for the love!

[@asiyaahmed4674]

Would you be able to do meal preps and/or suggest meal ideas for body building/gaining mass for someone just starting out with weight training? I have a great workout regimen but haven't quite figured out a clean, healthy but delicious meal plan to supplement it.

[@BobbyParrish]

Blast your biceps and then eat this: www.flavcity.com/burger-fries-meal-prep High protein and good complex carbs

[@PriestP33]

Awesome! I love chicken thighs - Will this work with chicken thigh pieces (bone-in)?

[@BobbyParrish]

Bone in & skin on chix thighs are my all-time fav! You would have to roast them in the oven with the spice rub on. 400 degrees F for 1 hour. Then glaze after, or during the last 10 minutes of cooking.

[@SpzProz]

Hey Bobby, just a quick question, how long does something like this keep in the fridge? Some pointers would be appreciated! :D

[@BobbyParrish]

Did you watch until the end? I keep mine in the fridge for 5 days and re-heat in the oven, tastes great! or freeze for 2-3 months.

[@phobilao]

Could you please put an ingredient list in the description box?

[@BobbyParrish]

Ingredient list and full recipe are on my site, link is always in the description box.

[@aubriemckoy793]

where can I buy the Chinese 5 spice rub?

[@aubriemckoy793]

nevermind. i just read the description box lol!

[@dfitz7366]

Hey does the chicken and rice/quinoa last for 5 days because you used glass containers instead of plastic . I really like your recipes and tutorials and want to start meal prep I just don't want to get sick because I left it in the fridge to long

[@BobbyParrish]

It really does last for 5 days, you wont get sick. Or you can keep 3 days of it in the fridge, and freeze the other 2. When ready to eat, just reheat and put it in your pie hole ;)

[@dfitz7366]

Haha thanks Bobby ! Keep up the good work man , really good vibes and thanks for getting back to me so soon !

[@itsrobbyjames]

@Bobby, how do you calculate the macros per serving/meal for your recipes ?

[@BobbyParrish]

I use " my fitness pal"..it a great tool for that.

[@bonniegable7]

can you add sugar to the nutritional information thanks

[@BobbyParrish]

I used 3 tablespoons of the sweet chili sauce, and that has 15 grams of sugar.

[@jjsalazar26]

for reheating in oven what temperature and for how long?

[@BobbyParrish]

400 degrees F for 15 minutes. I like to wrap the container in tin foil once I remove the lid. It keeps everything moist and juicy. If you dont use tin foil, then only reheat for 8-10 minutes.

[@jjsalazar26]

ill make sure to post my pictures and give you a shoutout! thanks again Bobby

[@junelj.forbes3666]

hello bobby. could you please give a recipe that the ingredients can be found in Jamaica

[@BobbyParrish]

Hey there, it's tough for me to know what you have and dont have in beautiful jamaica! I know you guys have really good rum ;)

[@junelj.forbes3666]

OK so basically like most of the ingredients that is used in your videos are foreign to me. things that are found here are like rice (brown, white, parboiled) , lettuce , cabbage, carrots, kidney peas, cucumbers, broccoli, etc things like those. the meats that you use are not really a problem to be found , its just the ingredients in the salads.

[@BobbyParrish]

you can pick and choose, or replace some items from my salads and recipes..it will still be awesome. Look around and see what you can do: www.flavcity.com/meal-prep-recipes

[@junelj.forbes3666]

OK thank you

[@junelj.forbes3666]

the site is helpful , thank you and thank you for replying!

[@devonzway7853]

are these meals suitable for body builders?

[@BobbyParrish]

Yes, but you may need to up the quantity. The meals have a good amount of protein and complex carbs from the quinoa.