Tag Archives: quinoa

Quinoa Porridge with dried Fruits & Pumpkin seeds

Healthy Breakfast Idea!

Quinoa has become one of the fastest health food trends behind eating whole grains – its gluten free, has protein and its delicious hot or cold. I usually make this porridge with steel cut oats but this time decided to make it gluten free, vegan and nut free. You can make the same porridge with steel cut oats, brown rice or barley or combination of all three and serve with desired milk as this breakfast is healthy wholesome delicious and perfect for a cold winter morning to start your day. It’s also suitable for people with CVD, Diabetes diet.

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Prep time 2 min                                Cooking time 20 min                       Serves 6

Chefs Note: 1 cup dry quinoa = 3 cups cooked quinoa

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Ingredients

 1 cup quinoa (soaked and washed)

2 tbsp orange zest

1/3 cup pumpkin seeds

1/3 cup dried cranberries

1 apple, graded with skin on

2 cups water

 Method

  1. Combine all the ingredients in a small stock pot and bring it to boil and reduce heat to low and cook for 20 minutes or until all the water has been absorbed.
  2. Serve warm porridge with almond milk or desired milk

Nutritional Analysis: 1 serving = ½ cup cooked porridge, 120 ml: Calories 160; Fat 5 g; Carb 24 g; Fibre 3 g; Sugar 7g; Protein 6g; Potassium 209 mg; Calcium 17mg

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Spicy Quinoa Pilaf

Quinoa Pilaf

I love working with Quinoa – it’s a versatile starch, carbohydrate (actually a seed, not a grain) grown in Central and South America and has high protein compound compared to other whole grains. I also say it’s a chameleon where it takes flavours from other ingredients that you incorporate so it tastes great. I say this with whole lot of love especially for South Asian food since it acts just like rice, taking on flavours but it has better nutritional value than rice.

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This is a simple recipe that can be prepared with little preparation – like I said earlier its very healthy and has protein, carbohydrate and good source of fibre. This is a low-GI food where it’s a great alternative to rice, pasta or potatoes and suitable for Celiac, Diabetes, CVD, Vegan and Vegetarian diet and tastes delicious!

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Prep time: 25 min            Cooking time: 25 min                      Serves 5 people (as a side dish)

Ingredients:

1 tsp canola oil

1 bay leaf

1 small cinnamon stick

3 gloves

1 green cardamom, pounded

1 small onion chopped

1 tsp curry powder (mixture of coriander, turmeric, cumin, black pepper, and chili powder)

1 cup mixed vegetables

1 cup quinoa (soaked, washed and drained)

2 cups water

1/2 tsp salt

1 tsp freshly chopped coriander

2 tbsp toasted almonds

Method:

1. Heat oil in a medium sauce pan over medium heat. Add bay leaf and cinnamon stick and fry 30 seconds. Add onion and fry until the onions are soft and add cloves & cardamom

2. Add curry powder mixture and fry for 2 minutes (it will burn so move it around quickly). Add mixed vegetables and mix well

3. Add quinoa and coat it well with onions and vegetables. Add 2 cups of water and bring it to a boil. Adjust the taste with salt and add coriander and lower the temperature to simmer, cover and cook for 15 minutes or until the all the water has been absorbed. Tuff off the stove and let it stand for another 10 minutes. Fluff with fork and sprinkle almonds and chopped coriander and serve warm.

Nutrients per serving (1/2 cup): Calories: 121; Carbohydrates: 17g; Protein: 6g; Fibre: 3g;  Fat: 4g; Cholesterol: 0mg;  Sodium: 350 mg

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