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Crispy Quinoa Breakfast Bowl


Cross-posting from the Arthritis Society's Flourish Program! Quinoa is a powerhouse of nutrients. We usually think of quinoa as a whole grain, but it is actually a seed. This amazing seed is gluten-free, high in soluble fibre, essential fatty acids, vitamins and minerals. It is also an excellent plant-based source of protein, with each seed containing all nine essential amino acids your body needs.


Like many seeds, quinoa contains saponin, a bitter substance found in its outer layer. Saponin is a toxin for many cold-blooded species, but the amount consumed through quinoa is harmless for humans and may have anti-inflammatory effects. While most of the saponin is industrially removed prior to packaging, you can rinse quinoa before cooking to remove any residue and enhance flavour. This nutrient-dense recipe is a great way to enjoy your favourite fruit and boost your energy for the day!


Crispy Quinoa Breakfast Bowl


Prep Time: 5 minutes

Cook Time: 5 minutes

Total Time: 10 minutes

*2 Servings

Ingredients:

  • 1 cup quinoa, rinsed and drained

  • 1 tbsp maple syrup or honey

  • 1 tbsp hemp oil

  • 1.5 cups plain Greek-style yogurt

  • 1 cup mixed fresh seasonal fruit

  • 4 tbsp crushed cashews, unsalted (optional)

Equipment

  • Baking tray

  • Mixing bowl

  • Serving bowls


Instructions

  1. Preheat oven to 400°F. Mix quinoa with maple syrup and oil; spread in an even layer on a rimmed baking sheet. Bake until crisp for 13-15 minutes, stirring occasionally. Let it cool and transfer to a plate.

  2. To serve, divide yogurt into two bowls, and top each with fruit, 4 tablespoons of crispy quinoa and crushed cashews.


Extra tips:

✔ You may use a more neutral-tasting oil, such as canola or light olive oil.


✔ You may add crispy quinoa to your favourite cereal, oatmeal, chia pudding, cream soup and even salads for added texture.


✔ Store the crispy quinoa in an airtight container or glass mason jar at room temperature for up to 4 weeks.


✔ You may use plant-based fermented yogurt alternatives such as Silk Plain Dairy-Free Yogurt to make this recipe completely dairy-free and vegan.


I had the privilege to develop more plant-based recipes for the Arthritis Society's Flourish program. This month, my Crispy Quinoa Breakfast Bowl was turned into a video and featured on several social medial channels. Check out the video:



Have you applied to the Let's Get Real Anti-inflammatory Nutrition & Lifestyle Program? I would love to hear from you. Let's thrive together!





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