Breakfast Quinoa
Ingredients
- ¾ cup quinoa
- ½ apple, chopped
- 1 tbsp raisins
- 1 tbsp walnuts or almonds, chopped
- ½ tbsp cinnamon
- ½ tbsp ground sesame and/or flax seeds
- 1 tbsp flax or hemp oil
- maple syrup or honey, to taste
Instructions
- Rinse quinoa under running water for a few minutes.
- Cook quinoa in 1 cup of water until water is absorbed (about 15-20 minutes).
- Once cooked, mix in apple, raisins, nuts, cinnamon, ground seeds, and oil.
- Add maple syrup or honey to taste, and brown rice or almond milk if desired.
Notes
Nutritional Values of Selected Ingredients
Quinoa – Quinoa is called a “super grain” because of its high nutritional value. It provides all the essential amino acids, and is also high in iron, vitamins B3 and B6, and phosphorus. It is gluten-free, makes an excellent substitute for rice or pasta in recipes, and can also be made as a breakfast cereal. Cinnamon – Cinnamon has antiseptic properties, is a digestive aid, has anticancer properties, and is beneficial for the heart, lungs, and kidneys. It also helps lower blood pressure and makes insulin more efficient. Walnuts – Walnuts contain beneficial polyunsaturated fatty acids that are great for the brain and lowering cholesterol. They are high in protein, fibre, minerals, and vitamins. Raisins – These powerhouses of energy contain iron, potassium, calcium, magnesium, phosphorus, and B vitamins, plus fructose that give us that little boost of energy via natural fruit sugars. Apples – Very high in fibre, apples help detoxify the body, stabilize blood sugar, and protect against the effects of radiation. They are high in many vitamins and minerals. Flax oil – This is one of the richest sources of omega 3 fatty acids, the kind that is deficient most people’s diets. It can aid in reducing cholesterol and slow the progression or rheumatoid arthritis and atherosclerosis. Sesame Seeds – By weight, sesame seeds are higher than liver in iron. They are also high in calcium, magnesium, protein, fibre, other vitamins and minerals, and EFA’s. Adapted from Darko PrceImage by Bernadette Wurzinger