Soft, moist and fluffy! These Quinoa Flake Bakes are so delicious! They are a perfect replacement for traditional breakfast scones and biscotti, go great with coffee and won't leave you yearning for a mid morning nap at the office.
The only sweetness here is from honey- I used a delicious Cuban honey that one of my clients brought back for me from her trip. Feel free to use maple syrup!
This recipe calls for a combination of oats and quinoa flakes for this recipe but I think next time I might just only use quinoa flakes. If you want to get really crazy you could also use chocolate chips!
If the banana is soft and ripe- it will mash well with a fork with the peanut butter and egg. If your using one that's under ripe I would suggest pre-smashing it on a plate or using a food processor.
Sometimes I make these into cookie form, sometimes muffin form, and sometimes into a loaf. Really it just depends on your mood. If your unsure about baking time these can burn easily and placing them on a baking tray with parchment paper will ensure the don't stick.
Zucchini Quinoa Flake Breakfast Bakes
Prep time 10 mins Cook time 15 mins Total time 25 mins Serves: 12 - 14 cookies
½ cup peanut butter (or nut/seed butter of choice)
Cumin scented black quinoa and wild rice makes for a beautiful and exotic side to any chicken, fish or duck main. You can even use a brown rice that would really make the black quinoa pop on the plate. Also, the cilantro and cumin are natural friends! Each one brings out the best flavour and taste in each other.
I love that although this is black quinoa it has such a beautiful red tone to it, especially against the green of the avocado. You can see how health food is beautiful for a reason!
Coming from a family that eats a lot of rice, I was happy to be able to introduce my family to quinoa in a way that was familiar to them.
The fact that it was made with sautéed garlic and onion, pepper and salt means it's more health conscious then adding a store bought sauce to the dish.
If at first your tempted to cook the rice and black quinoa in the same pot- JUST STOP. They do cook a bit differently and you should keep them in separate pots. The avocado and lemon is for texture and taste afterwards, keep the avocado slices cold and make sure you scoop the seeds out of the lemon! no one likes to squirt lemon juice on their dish and dig out the seeds later.
WARM salad, I know it sounds gross but it's actually pretty delicious! We're not taking about wilting the veggies, just gently tossing them in a warm pan with some coconut oil. This really brings out the mint flavour in the dish and brings a beautiful fragrance into your kitchen.
Generally I use swiss chard for this dish because they hold up well when warmed and the red colour is beautiful on the plate. The black quinoa, pistachios and feta can all be pre-mixed in a bowl to let the flavours marinate together.
While preparing for this dish I had to visit three grocery stores! Apparently everyone has been shopping for chives this week. I really had to evaluate the commercial grocery store system and concluded that I'm looking forward to farmers market time!
Along with adding diversity to your meals, mint leaves are know for being a great appetizer or palate cleanser and promotes digestion. It also aids cases of indigestion or inflammation.
8 oz. greens beet greens, chard that are lightly cooked.
10 fresh mint leaves, slivered
A heaping 1 Tbs. finely sliced fresh chives
Grated zest of 1 lemon
1 Tbs. fresh lemon juice
3 Tbs. olive oil, plus more as needed
1/2 tsp. ground cumin
Sea salt, to taste
Garnish and Toppings:
1 avocado, halved, pitted, peeled and sliced
1. Rinse the quinoa in cold water. 2. Bring 2 cups water to a boil. 3. Add the quinoa and salt, then cover about 30 minutes. 4. You should have about 2 1/2 cups cooked quinoa. 5. In a bowl, toss the cooked quinoa with the finely chopped cooked greens, using your fingers to distribute the greens.
1. In a small bowl, whisk together the lemon zest, lemon juice, olive oil, cumin and a pinch of salt. 2. Pour it over the quinoa and greens, add the mint and chives and toss to coat. Taste for salt. 3. Spoon the quinoa mixture onto a platter. Cover the surface with the avocado, cheese and pistachios and serve.
When we were kids my mom always made pancakes for breakfast on Sunday mornings. I'm always tempted to keep the tradition up but Sunday's are always busy days! Making these Banana Chocolate Chip Quinoa Flake Muffins gives me the same warm comforting feeling as having pancakes all day long!
You can't deny the combination of chocolate, banana and pecans. Topped with some maple syrup this is a great way to use heart healthy quinoa flakes in your diet.
Sometimes health can get compromised when you use chocolate chips. Check out your grocery store for some healthy options - semi sweet, dark, sugar free or vegan free can taste just as good or even better then regular chocolate chips.
Depending on my mood I'll either makes these as muffins, as a loaf or on a pan like an actual pancake. muffins and loaves make for easier transportation and packaging to share with friends and family.
Cinnamon and nutmeg also deserve a shout out in this recipe so use as much as you'd like but fair warning that nutmeg has a reputation!
In the 12th century it was considered strong enough to fight infection and poisonous enough to cause abortions. (Not that I'm to worried about anyone over-doing it! we all know cinnamon wins against nutmeg.) Cinnamon meanwhile has antiviral, anti fugal properties and may help treat type 2 diabetes!
Banana Chocolate Chip Quinoa Flake Muffins Prep time: 2 mins Cook time: 3 mins Total time: 5 mins Serves: 4
Sweet Potato, Red Quinoa and Kale; what other nutrient dense foods can you think of to stuff inside a spring roll? Not usually what you would see if you ordered spring rolls at a restaurant but these offer a great flavour and a hearty meal.
What gives these rolls their full flavour is found in the dressing. Make sure you create lots of extra dressing to dip the spring rolls in after. The kale should be well coated, massaged with clean hands and left to soften while the sweet potatoes cook in the oven.
The sweet potatoes will be coated in coconut oil and the smaller you can slice up the sweet potatoes the easier it will be too roll them in the rice paper. For a healthier option you can find brown rice paper at your local health food store.
Red quinoa in this dish really pops out against the kale and rice paper. You will want to add the quinoa to the kale once it cools down from cooking and fold everything together.
If you're an artist you will love working with rice paper and rolling these into a tight perfect roll. If you aren't an artist then this is going to test your patience a little. You need to soak the rice paper as it lies flat on a pan. Warm water works best and just soak until its malleable, if you leave it to long you won't be able to manipulate it well to create the rolls.
Have fun making these and enjoy eating them as a meal or a snack. They travel well and are a great finger food for parties.
Someone mentioned to me the other day that they were participating in Lent (a religious observance in the liturgical calendar of many Christian denominations) and because of this they weren't eating their usual meat dishes. I suggested they try increasing their bean and legume intake, more specifically with chickpeas to help them cope with the drop in protein and sustenance.
That got me thinking about how under appreciated foods like chickpeas, beans and legumes are in recipes and cooking. The average cost for dry beans is $0.25 a cup making it a very reasonable option for large families with many mouths to feed or families who want to eat healthy on a budget.
Looking at the profile of the chickpea; per 100 grams it contains 6g of fat, 61g of carbohydrates and 19g of protein. A pretty healthy profile to be sure! Combined with Red Quinoa not only do these two pair well both visually and tastefully but creates many dynamic recipes for breakfast, lunch or dinner!
Red Quinoa Wraps are made from completely plant based ingredients. For meat lovers out there you can pair with a side of grilled chicken or lamb. But really you don't need to be worried about protein because these wraps will give you about 30 grams a serving if you pack them right.
Boston or iceberg lettuce works well for these because of their shape. And the filling is versatile enough that you can stuff regular tortillas or vegan tortillas with it! Don't forget the salt and pepper to really bring out the favours of the avocado and quinoa.
Red Quinoa Guacamole Chickpea Wraps PREP TIME: 5 MINUTES COOK TIME: 0 MINUTES TOTAL TIME: 10 MINUTES YIELD: 6-8 SERVINGS
These Red Quinoa Power Balls are usually the answer I give many of my nutritional clients when they ask about healthy snacks.
You always have to be mindful when eating snack during the day as many of them can be calorically dense. Snack and meals should always follow the 3 rules of good nutrition:
Every meal should have a protein
Every meal should have a healthy fat
Every meal should have a carbohydrate
The ingredients for these Red Quinoa Power Balls include:
Protein: vanilla whey isolate protein, red quinoa proteins Fats: almond butter, almonds Carbohydrates: figs, dark chocolate chips & red quinoa
The chocolate chips make this snack really decadent and a perfect for post workout nutrition. If you think your going to eat these as a regular snack then you should consider leaving the chocolate chips out as the figs will give it a good amount of sweetness.
The figs just need to be thrown into the food processor for a bit before combining all the ingredients in a bowl. The almond butter should be soft enough to stick everything together. If not you can add a little bit of water or some maple syrup for a little sweetness and stickiness.
The reason I use Red Quinoa for this recipe is for the awesome colour. There are no known benefits to red quinoa vs. white quinoa but the red colouring looks great against the greens of vegetables, or as a base for chicken, fish & steak. This really impresses anyone you might have over for dinner.
Also, did I mention these require no baking? Which is why this recipe is perfect for people on the go. easy to make, and easy to travel with. I include chia seeds to give it a little crunch plus they have the added benefit of extra fibre.
Mexican themed parties are always loads of fun! This dish doubles as a main course, side dish or nacho dip for later in the evening. While entertaining make sure you have the Mexican Party Playlist by Tex Mex Mix on Spotify for maximum fiesta impact.
upFirst let's take a moment to discuss Cilantro, you either love it or you hate it and for the most part I really thought cilantro and parsley were the same thing. They are not. However, you can replace cilantro in this recipe with parsley but I should warn you if you do this the black bean flavor won't open up as well.
Just looking at these ingredients makes me want to party! The chili flakes and cumin seeds in this picture are whole but I use a manual seed grinder to break them up. If you have chili power and cumin powder they will do just as good a job. This is the perfect time to use a firm avocado. It will soften up when it's integrated into the hot dish and when it's kept in the fridge over night. If you use a really ripe avocado then you risk it getting all mushy.
What I tell almost all my students who are learning to cook and eat better is that everything tastes awesome cooked in sautéed olive oil and garlic. It's SO EASY to do and when you get really fancy (like we are here) you can add other herbs or vegetables too your sauté.
My favorite cooking adventures always happen when I get invited to a potluck party. I never want to bring the same old dip and chips so I have fun being creative.
Try thinking outside of the box and take some traditional potluck food items and change them up.
These Pizza Quinoa Bites are a perfect icebreaker and so unique they will surely take home the potluck prize. I didn’t think I would enjoy these as much as I have but they really are a great mix of spicy, soft, chewy pizza bites.
The best place I have ever brought these too was a Super Bowl party. With all the staples of chicken wings, beer, chips & cheese. I was just so greatful I had something healthy but fun too munch on even if no one else knew what it was made of!
Sneaking in health just has to be a priority sometimes and the face people make when you tell them these delicious bites are made from Quinoa is just awesome to witness.
First you are going to want to start with the Chickpea topping which is what gives this dish spice, flavor and crunch!
Drain the peas, and pat dry with a paper towel. After that you can spread out on a pan. I like to melt the coconut oil in a pot first and use a kitchen brush to paint the chickpeas with the oil, make sure they are well coated.
Your going to season with crushed pepper flakes, salt and pepper. Hopefully your using fresh ingredients and whole kernels, crushing them before seasoning just enhances the flavours.
Once those are roasting in the oven It’s time to make our dough for the bites. ¾ cups of Quinoa is actually a considerable amount, so you will be making between 12-15. Double the recipe for a large party!
Some recipes will call for garlic powder but I prefer the fresh taste of real garlic. If you are using a high powered blender it should have no problem blending the garlic nice and smooth into the dough.
Once your dough is smooth you can use a non-stick mini muffin pan coated with olive oil or coconut oil to press the batter right to the bottom and smooth out the sides.
You can use parchment paper but I personally find these to be annoying to cut properly and they don't hold the round shape as well I would like them too.
As long as you keep an eye out when everything is in the oven they shouldn’t burn and stick. Make sure you also take them out half way to turn them over gently with a knife or flexible cooking tool.
Usually when I turn them I’ll take the back rounded end of a wooden spoon and push a little depression into the dough. This will help keep all the topping on it after
Once your all done you can pick whichever tomato sauces you prefer, to garnish and complete your bites! Sometimes i'll opt for a little shredded cheese on top and pop them back in the over for 2 minutes to melt. Another tip is to garnish with a bit of parsley or fresh oregano leaves.
This breakfast is to good not to share! Especially when you get bored of the same old oatmeal this can add a little verity to your morning routine. Between you and I the recipe says non-fat milk but when I'm craving an extra creamy treat I use whole milk.
When it's winter time especially, hearty and warm meals are a must have. Do you get the chills during a snowy day? Even if your inside a warm house? thats why I love meals like this so much. It's like a warm hug from the inside out.
The lemon zest is really what brings all these flavours together. Without it this dish is a little bland. Look in your spice rack for nutmeg or cinnamon to keep it exciting. Never be afraid to try new spices.
Depending what I have on hand I may even switch out the flax seeds for chia seeds. Really you can be as creative as you want! The base with this recipe is always the same - milk and quinoa. What you use to sweeten it can very also. Maple syrup is just so delicious but you can use honey, stevia or agave syrup.
Blueberry Lemon Quinoa Bowl
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Yield: 4 servings
1 pinch of salt
Rinse quinoa in a fine strainer with cold water.
Heat milk in a saucepan over medium heat until warm.
Stir quinoa and salt into the milk; simmer over medium-low heat for 20 minutes or until liquid is absorbed.
Remove saucepan from heat.
Stir maple syrup and lemon zest into the quinoa mixture.