QUINOA CRUNCH {VEGAN + GF}
A gluten free and vegan quinoa crunch made with uncooked quinoa, raw sliced almonds, sesame seeds, and sweetened with maple syrup. Ready in less than 30 minutes, this quinoa crunch is a great alternative to granola.
Provided by Aysegul Sanford
Categories Breakfast
Time 22m
Number Of Ingredients 6
Steps:
- Preheat the oven to 375 F degrees. Line a baking sheet with parchment paper.
- While the oven is heating, spread the quinoa onto a clean dry kitchen towel (or paper towels) to dry it as much as possible.
- Place the quinoa, almonds, sesame seeds, maple syrup, salt, and vegetable oil in a bowl. Stir to make sure that all ingredients are homogenously distributed.
- Spread the mixture evenly on the baking sheet. Bake 10-12 minutes or until fragrant.
- Let it cool on the counter.
Nutrition Facts : Calories 225 kcal, Sugar 2 g, Sodium 2 mg, Fat 12 g, SaturatedFat 3 g, Carbohydrate 24 g, Fiber 4 g, Protein 7 g, ServingSize 1 serving
QUINOA CRUNCH WITH SEASONAL FRUIT AND YOGURT
High-protein quinoa makes a delicious topping that keeps well. Here, the toasted grain gives crunch to yogurt and fruit. You could also add a few tablespoons to your favorite cereal for added texture.
Yield Serves 4
Number Of Ingredients 5
Steps:
- Preheat oven to 375°F. Mix quinoa with syrup and oil; spread in an even layer on a rimmed baking sheet. Bake until crisp, stirring occasionally, 10 to 12 minutes. Transfer to a plate, and let cool before serving. Store quinoa crunch in an airtight container at room temperature for up to 4 weeks.
- To serve, divide yogurt among four bowls, and top each with fruit and 2 tablespoons quinoa crunch.
- (Per Serving)
- Calories: 397g
- Saturated: 3.5g
- Unsaturated Fat: 5g
- Cholesterol: 15mg
- Carbohydrates: 53g
- Protein: 25g
- Sodium: 89mg
- Fiber: 3g
QUINOA
Surprisingly enough, quinoa (pronounced KEEN-wah) isn't a true grain but the seeds of a plant related to chard and spinach. Protein rich and loaded with vitamins and minerals, the sweet, nutty seeds boost energy and can help fight migraines and osteoporosis, as well as improve vision.
Number Of Ingredients 0
Steps:
- Quinoa seeds contain twice the protein of rice, though it's not the quantity but the quality of the protein that stands out. With all nine essential amino acids (nutritional building blocks that help form proteins and muscle), quinoa is considered a complete protein. The tiny seeds also contain vitamin B2 (riboflavin) and magnesium, two nutrients that may help reduce the frequency of migraines. Magnesium may also help prevent hypertension (high blood pressure) and osteoporosis, while riboflavin may ward off cataracts. Quinoa contains vitamins B6 and E, as well as high levels of immunity-boosting iron and zinc. It's also a good source of dietary fiber, packing 5.2 grams per one cup serving. Since it's technically not a grain, quinoa has no gluten, making it tolerable in most cases for those with Celiac disease or grain sensitivities.
- You'll find quinoa at most health-food stores in its whole form, and occasionally as flakes or flour. Quinoa comes in a rainbow of colors, including red, brown, pink, orange, and black. Compared with white quinoa, the red variety-the second most common type in the United States-is nuttier and contains more fiber in each serving.
- Keep quinoa in an airtight container in a cool, dry cabinet (away from sunlight) for up to two years.
- In its unprocessed state, quinoa is coated with saponin, a bitter substance. Most quinoa has been "desaponized." However, it's still a good idea to rinse it under running water in a fine-mesh strainer before cooking to remove any remaining residue. To cook, combine 1 cup grains with 1 1/2 cups water and 1/4 teaspoon salt in a saucepan over medium heat, and bring to a boil. Reduce heat and simmer, covered, 10 to 15 minutes (you will have 2 1/2 cups cooked quinoa).
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CRUSTLESS QUINOA QUICHE
This a wonderful quiche recipe from Goya Foods. I have made this with both spinach or kale, which also can be purchased frozen and chopped.
Provided by mandabears
Categories Lunch/Snacks
Time 35m
Yield 6 serving(s)
Number Of Ingredients 9
Steps:
- Heat oven to 400 degrees.
- Heat 1 1/2 olive oil in a 10 inch oven proof non stick skillet over medium heat.
- Add onions and garlic and cook, stirring occasionally until onions are soft and translucent, about 10 minutes.
- Transfer onion mixture to a medium bowl.
- Wipe out pan and set aside.
- Add spinach, quinoa, cream cheese to bowl with onion mixture and stir until well mixed.
- In a separate medium bowl whisk the eggs, cheddar cheese and Adobo.
- Pour egg mixture over quinoa mixture and stir well.
- Heat remaining oil in skillet over medium heat.
- Pour quinoa into skillet pressing down with a spatula into an even layer.
- Cook until bottom of quinoa is golden brown.
- Transfer skillet to preheated oven.
- Cook until quiche is cooked through (thin knife inserted into center of quiche comes out clean) and top of quinoa is lightly browned.
- About 15-20 minutes.
- Carefully invert quiche onto serving dish and cut into wedges.
- Serve warm or at room temperature.
Nutrition Facts : Calories 276.4, Fat 13.7, SaturatedFat 4.5, Cholesterol 259, Sodium 302.8, Carbohydrate 19.5, Fiber 4.2, Sugar 1.9, Protein 19.6
SUMMER FRUIT QUINOA SALAD
Jazz up this good-for-you grain with some stone fruits like apricots, peaches and nectarines- add a little mint and parsley for colour and flavour
Provided by Good Food team
Categories Side dish
Time 35m
Number Of Ingredients 7
Steps:
- Put the quinoa in a medium saucepan and cover with 300ml water. Bring to the boil and simmer for 20 mins or until the quinoa is tender. Drain off any excess liquid and set aside to cool.
- Add the fruit, hazelnuts, herbs and seasoning to the cooled quinoa.
- Whisk together the olive oil, lemon zest and juice. Pour over the salad and mix thoroughly.
Nutrition Facts : Calories 236 calories, Fat 15 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 20 grams carbohydrates, Sugar 8 grams sugar, Fiber 2 grams fiber, Protein 6 grams protein
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