Quinoa 365 (7 page)

¼ cup (60 mL) water

2 Tbsp (30 mL) quinoa

1½ tsp (7.5 mL) butter

2 asparagus spears cut into 2-inch (5 cm) pieces

¼ cup (60 mL) diced white button mushrooms

2 Tbsp (30 mL) thinly sliced green onion

2 Tbsp (30 mL) halved cherry tomatoes

2 large eggs

1 Tbsp (15 mL) milk

2 tsp (10 mL) basil pesto

¼ cup (60 mL) cottage cheese (2%)

Bring the water and quinoa to a boil in a small saucepan. Reduce to a simmer, cover and cook for 10 minutes. Turn the heat off and leave the covered saucepan on the burner for an additional 5 minutes. Remove the lid and fluff with a fork. Set aside.

Melt 1 tsp (5 mL) of the butter in a nonstick frying pan on medium heat. Sauté the asparagus and mushrooms for 4 minutes. Add the green onion and sauté for another 3 minutes, or until the asparagus is tender. Remove the vegetables from the pan, mix in the tomatoes and set aside.

Heat the frying pan over medium heat and add the remaining ½ tsp (2 mL) of butter (or grease or spray with cooking oil). Whisk together the eggs, ¼ cup (60 mL) cooked quinoa, milk and pesto. Pour the mixture into the saucepan and cover with a lid or foil. Cook for about 1½ to 2 minutes, until the top of the egg is firm. Place the vegetables on one-half of the omelet. Cover and cook for 30 seconds to heat the vegetables. Transfer the omelet to a plate and spoon the cottage cheese over the vegetables. Fold the omelet in half over the filling and serve immediately.

Strawberry Shake

Rich in vitamin C, potassium and antioxidants, the wholesome combination of strawberries and quinoa provides extra nutrition for your day. If you don't have vanilla yogurt on hand, simply substitute plain or natural yogurt mixed with ¼ tsp (1 mL) pure vanilla extract and 1 tsp (5 mL) honey.
Serves 1.

1 Tbsp (15 mL) quinoa flour

2 Tbsp (30 mL) boiling water

¾ cup (185 mL) frozen strawberries

½ cup (125 mL) vanilla yogurt

¼ cup (60 mL) milk or soy milk

Place the quinoa flour and boiling water in a small bowl. Stir until a paste has formed. Place the quinoa paste, strawberries, yogurt and milk in a blender. Purée into a smoothie and serve immediately.

Blueberry Vanilla Smoothie

If you haven't got vanilla yogurt on hand, simply mix ¼ tsp (1 mL) pure vanilla extract and 1 tsp (5 mL) honey with ¼ cup (60 mL) plain yogurt.
Serves 1.

1 Tbsp (15 mL) quinoa flour

2 Tbsp (30 mL) boiling water

¼ cup (60 mL) milk or soy milk

¼ cup (60 mL) vanilla yogurt

1 cup (250 mL) frozen blueberries

Place the quinoa flour and boiling water in a small bowl. Stir until a paste has formed. Place the quinoa paste, milk, yogurt and frozen blueberries in a blender and purée. Serve immediately.

Tropical Beach Smoothie

A perfect blend of tropical flavors, this refreshing smoothie is sure to boost any mood. If you haven't got vanilla yogurt on hand, substitute plain or natural yogurt mixed with ¼ tsp (1 mL) pure vanilla extract and 1 tsp (5 mL) honey. Be ready to make these anytime by freezing your favorite chopped fruit in individual servings.
Serves 1.

1 Tbsp (15 mL) quinoa flour

2 Tbsp (30 mL) boiling water

2/3 cup (160 mL) chopped pineapple

¼ cup (60 mL) frozen banana chunks

½ cup (125 mL) chopped mango

½ cup (125 mL) vanilla yogurt

1 Tbsp (15 mL) light coconut milk (optional)

Place the quinoa flour and boiling water in a small bowl. Stir until a paste has formed. Purée the quinoa paste, pineapple, banana, mango, yogurt and coconut milk (if using) in a blender. Serve immediately.

Tropical Fruit Salad

Fruit salad can be eaten at brunch, as a breakfast to go, as an accompaniment to a sandwich or as a healthy and satisfying dessert option. Top each bowl of fruit salad with a spoonful of vanilla yogurt to complete this tasty treat.
Serves 6–8.

1 1/3 cups (330 mL) water

2/3 cup (160 mL) white or golden quinoa

One 14 oz (398 mL) can pineapple chunks or tidbits, juice reserved

2–3 kiwis, peeled and chopped

1 mango, diced

Vanilla yogurt

Bring the water and quinoa to a boil in a small saucepan. Reduce to a simmer, cover and cook for 10 minutes. Turn the heat off and leave the covered saucepan on the burner for an additional 4 minutes. Fluff with a fork and set aside to cool.

Stir the cooked quinoa and pineapple juice in a large bowl until the quinoa is completely coated in juice. Gently fold in the pineapple chunks, kiwi and mango. Garnish with yogurt and serve immediately.

Refrigerate in a covered container for up to 3 days, adding the yogurt just before serving.

Breakfast Fruit
and
Oatmeal Bars

Keep these wholesome breakfast bars handy for mornings when you just don't have time to sit and eat breakfast. Easy to grab as you run out the door, these bars are packed with energy, fiber and nutrition—and they taste great.
Makes 30 large bars.

1/3 cup (80 mL) slivered almonds

½ cup (125 mL) butter, softened

½ cup (125 mL) packed brown sugar

2 Tbsp (30 mL) fresh orange juice

1 Tbsp (15 mL) grated orange zest

1 tsp (5 mL) pure vanilla extract

2 large eggs

¾ cup (185 mL) unsweetened applesauce

½ cup (125 mL) quinoa flour

½ cup (125 mL) whole wheat flour

1 tsp (5 mL) baking powder

1 tsp (5 mL) baking soda

¼ tsp (1 mL) salt

2½ cups (625 mL) large-flake rolled oats

1 cup (250 mL) flaked unsweetened coconut

1/3 cup (80 mL) diced dried apricots

½ cup (125 mL) dried cranberries

Preheat the oven to 350°F (180°C). Spread the almonds evenly on a baking sheet and toast on the center oven rack for about 10 to 15 minutes, until fragrant and lightly toasted.

In a large bowl, cream the butter and sugar. Add the orange juice, orange zest, vanilla and eggs. Blend well and then stir in the applesauce.

In a separate, medium bowl, combine the quinoa and whole wheat flours, baking powder, baking soda and salt. Add this mixture to the applesauce and mix well. Stir in the almonds, oats, coconut, apricots and cranberries. Ensure the mixture is well blended, using a large wooden spoon or your hands. Chill the mixture in the freezer for 30 minutes.

With lightly greased hands, form the dough into 1- × 2-inch (2.5 × 5 cm) bars or balls and place on a large baking sheet. If you have an ice cream scoop handy, use it to scoop rounds of dough onto the baking sheet, pressing each one down with a fork to flatten it slightly.

Bake on the center oven rack for 12 to 14 minutes, until the edges are slightly golden brown. Cool on the sheet for 5 minutes before moving to a rack to cool completely. Store them for up to 2 weeks in a sealed container in the refrigerator or freeze for up to 1 month.