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For a complete guide to Vitamins and Minerals, check out our Vitamin Resource Section.
Quinoa Breakfast
Select Units: English: Metric:
| Ingredients | |
|---|---|
| quinoa | 3/4 cup |
| cold water | 1 cup |
| favourite milk (1%, Skim, Rice Milk, Soy Milk etc.) | 2 cups |
| blueberries (fresh or frozen) | 1 cup |
| honey or maple syrup | 2 tsp |
| ground cinnamon | 1 tsp |
| Whole Almonds or Walnuts | 1/2 cup |
| flax seed, ground fresh | 1 tsp |
| Directions | |
|---|---|
| Step 1 | Soak the quinoa first for 15 min - 1/2 hour in it's cooking pot. Soaking loosens up the outer coating of saponin, which can give a bitter taste if not removed. If you don't have time for long soaking, use hot water and soak for five minutes, then give an extra rinse or two. To Rinse: Stir the quinoa with your hand, and carefully pour off the rinsing water, using a sieve. Put the quinoa back in the pot, add more water, and rinse again once or twice, until the rinse water is pretty clear. Drain quinoa well in the sieve. |
| Step 2 | Place quinoa in the pot, and add the water. Bring to a boil, cover with a tight fitting lid, and turn the heat down to simmer. Cook for 20 minutes, or until all of the water has evaporated. Remove from heat and allow to sit five minutes with lid on. Fluff gently with a fork and allow to cool to room temperature. |
| Step 3 | Once the quinoa has cooled, add all other ingredients except for the nuts and flax seed and store covered in the fridge. When ready to eat in the morning, simply remove from the fridge and place in bowls. Add the nuts, and 1 tsp flax seeds ground fresh in a coffee grinder (never use your regular coffee grinder for this, my recommendation is that you pick one up at the store and use it specifically for grinding flax seeds). Serve. |
| Step 4 | Note: This recipe may easily be doubled and sit in the fridge for a few days so you don't have to spend time in the kitchen each night preparing it. Simply make enough for a few days worth and allow it to sit covered in the refrigerator. |
| Submitted by: | Murray Zehr |
Did You know?
In the cooking process, heat and water destroy some of the vitamin C and beta carotene so eat at least some of your produce raw. To minimize nutrient losses, steaming or microwave cooking are the best methods.
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