Quinoa is very beneficial for health . Belonging to the carbohydrate family , it is one of the few plant foods to be considered a complete protein , i.e. containing all the essential amino acids the body needs.
Often used as a base for dishes eaten for lunch or dinner, it is actually also perfect for breakfast because it is able to give the body the substances it needs to start the day in the best possible way, especially if combined with other foods hoc.
How to cook quinoa for breakfast
Quinoa lends itself as a base for savory and sweet breakfasts . If you prefer the first version, it should be cooked in water or vegetable broth , while for the second you can opt for cow’s milk but also for almond milk or another vegetable alternative. Choosing these drinks makes the texture of quinoa creamy, making it resemble porridge .
To cook the quinoa, combine it with the desired liquid in a saucepan , using the proportions 1 cup quinoa to 1-1/2 cups liquid.
Bring it to a boil then lower the heat and let it cook for about 15 minutes .
Once cooked, nutritious ingredients can be added to quinoa .
Sweet lovers can choose from berries , sliced bananas , strawberries , mangoes , raisins , dried cherries , dried cranberries , grated coconut , spiced apples, nuts, seeds , almonds , cocoa or vanilla powder , chocolate chips , togurt, spices like cinnamon , maple syrup, or honey , for extra sweetening
For salty lovers, the ingredients that go best are eggs , steamed chicken or turkey , smoked salmon , mozzarella , avocado , potatoes , pumpkin , cherry tomatoes, lemon or lime juice .
Stored in an airtight container, cooked quinoa lasts in the refrigerator for at least three to four days, while in the freezer up to 6 months.
Here are some recipes for a quinoa breakfast:
- quinoa porridge
- semifreddo based on chia , blueberries and quinoa
- Coconut Quinoa Cream with Oatmeal
Quinoa porridge
Ingredients:
- 1/3 cup dry quinoa
- 1/4 medium apple
- 1 tablespoon of golden raisins
- 1 tablespoon of natural almond butter
- 3/4 cup of milk
- 1/4 teaspoon cardamom
- 1/4 teaspoon cinnamon, ground
Method:
- after cooking it, add all the ingredients to the quinoa.
This dish can be enjoyed hot or cold the next day and thanks to the high fiber content it can help reduce cholesterol and the risk of heart disease .
Semifreddo with chia seeds, blueberries and quinoa
Ingredients:
- 2 cups of unsweetened almond milk
- 1/2 cup of chia seeds
- 1 tablespoon of honey
- 1 tablespoon of pure vanilla extract
- 1 cup of quinoa
- 2 cups of water
- 4 cups of blueberries
Method:
- Soak the quinoa overnight or rinse it well before cooking.
- Add water to a saucepan and bring it to a boil.
- Once boiling, add the quinoa and reduce the heat.
- Cover and simmer for about 15 minutes, until all the liquid has been absorbed and the quinoa is frothy.
- Allow the quinoa to cool completely before preparing the parfait.
- Combine the chia seeds, almond milk, vanilla extract and honey in a bowl.
- Stir until the mixture is well blended and begins to thicken.
- In a small bowl, add a layer of quinoa, then the mixture previously prepared and the berries.
- Repeat until the ingredients are finished.
- Cover and refrigerate for at least an hour, even better overnight.
- Once extracted if it is too thick, add more almond milk to dilute.
This semifreddo allows you to acquire about 17 grams of fiber, a very high and beneficial quantity , which is difficult to reach in any other way during the day. It is also a high protein recipe.
Coconut Quinoa Cream with Oatmeal
Ingredients:
- 2 peaches
- 3/4 cup of quinoa
- 4 cups of cold water
- 2 tablespoons of coconut palm sugar
- 1 1/2 teaspoons coconut oil , organic, unrefined
- 1/4 teaspoon pure vanilla extract
- 1/2 teaspoon sea salt
- 3/4 cup steel cut oats
- 2/3 cup coconut milk , organic
- 1/4 cup coconut chips, lightly toasted
Method
- Dice the unpeeled peaches, removing the seeds, and set aside.
- Rinse the quinoa and set it aside.
- Bring the water, coconut sugar, coconut oil, extracts and salt to a boil in a large saucepan over high heat.
- Combine the quinoa, oats and three-quarters of the diced peaches and bring to a boil.
- Reduce the heat to medium-low and simmer uncovered, stirring occasionally, until the quinoa and oats are cooked through . Approximately it should take about 20 minutes.
- Add the coconut milk and stir until heated through, about 2 minutes.
- Transfer the mixture to a bowl, garnish with the remaining diced peaches and sprinkle with the coconut drops.
This recipe, as well as for breakfast, can also be served after dinner as a dessert , also because among the various proposals it is one of the most caloric and rich in saturated fats , which, although they are vegetable, should be consumed sparingly.
