Healthy Quinoa Recipes
Great Quinoa Recipes for Healthy Diet
I have spoken of the health benefits of quinoa in earlier lenses, but this page is all about healthy quinoa recipes.
Quinoa, which contains all 8 of the essential amino acids, is a complete protein. It has become a favorite dish among vegans and vegetarians, but the pleasures and benefits of it are available to anyone seeking an alternative to meat, eggs and dairy products as a protein source.
This page is dedicated to finding and sharing all the best and healthy quinoa recipes, and making our daily meals a little (or perhaps a lot) healthier. I would be very happy if you join the conversation in the guest book and share your own quinoa recipes.
Great Quinoa Breakfast Recipes
Have a whole grain, healthy, full protein breakfast that will cover a large part of your daily needs for proteins, minerals and vitamins.
Instead of your regular every day breakfast, try something new.
Eat one cup of quinoa (a single serving size), and you’ll consume:
* 220 calories (70 percent carbs, 15 percent fat, 15 percent protein)
* 40 grams of carbohydrates (13 percent daily value)
* 8 grams of protein (16 percent of daily value)
* 3.5 grams of fat (5 percent daily value with no saturated fat)
* A glycemic load (blood sugar spike) of only 18 out of 250
* 5 grams of fiber (20 percent of daily value)
* 20 percent of daily value of folate (various forms of Vitamin B)
* 30 percent of magnesium daily value (beneficial for people with migraine headaches); 28 percent daily value of phosphorous; iron (15 percent); copper (18 percent); and manganese (almost 60 percent)
Chose quinoa for your breakfast and you'll be pleasantly surprised.
Tip: If you do not plan to use all of the quinoa that you cooked, it can be stored in a covered container in the fridge for three days.
That way you can prepare a 5 minute breakfast.
- Prep time: 15 min
- Cook time: 5 min
- Ready in: 20 min
- Yields: 1
- 1 cup low-fat or non-fat milk
- 1 cup water
- 1 cup quinoa rinsed well
- 2 cups fresh berries (blueberries
- or raspberries)
- Pinch of salt
- 1/2 teaspoon ground cinnamon
- 1/3 cup toasted nuts chopped
- Sweetener of choice to taste (use light brown sugar
- honey agave nectar or some other sweetener)
- Measure quinoa into a fine-mesh colander and rinse well with cold water.
- Combine the milk, water, salt and quinoa in a medium sauce pan. Bring mixture to a boil. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed. Turn off heat; let stand, covered, for about 5 minutes. Stir in your sweetener of choice and the cinnamon. Gently fold in berries. Pour mixture into serving bowl, and top with the toasted nuts.
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Quinoa Salad Recipes
One of the things I love about quinoa is that it tastes delicious hot and cold. That's what makes it perfect for salad recipes.
You can make quinoa salad by mixing quinoa with almost any vegetable and all your favorite spices so feel free to experiment.
Quinoa is also packed with vitamins and minerals so besides a tasty salad you get rich and healthy meal.
You can read more about the health benefits of quinoa, how to cook quinoa, can you cook quinoa in a rice cooker or a microwave and a lot more interesting information in my previous lenses.
Delicious Quinoa Salad
- 1/2 cup quinoa
- 1 small eggplant chopped
- 1 cup chopped flat leaf parsley
- 1 bunch scallions chopped
- 1 pint grape tomatoes sliced in half
- 5 tablespoons olive oil
- juice of 1/2 lemon
- sliced avocado and hummus for serving (optional)
- Preheat oven to 400. Toss the eggplant with 1 tablespoon of the olive oil and sprinkle with salt. Roast until tender, about 20 minutes (roasting time may vary depending on how coarsely you chop the eggplant). Meanwhile, cook quinoa according to package directions. Toss quinoa, eggplant, tomatoes, parsley and scallions together in a large bowl. Meanwhile, whisk together the remaining 4 tablespoons olive oil and the juice of 1/2 a lemon. Season with salt and pepper and add more lemon juice if necessary. Pour the dressing over the quinoa and toss to coat. Refrigerate the salad for about an hour to allow the flavors to blend. If using, top with sliced avocado and a couple of dollops of hummus.
Quinoa, Black Bean, and Butternut Squash Salad
- cooked quinoa
- shredded jicima
- 1 plate of your favorite salad greens
- cooked black beans
- cooked butternut squash chunks
- roasted salted pepitas
- dressing of your choice
- Top your lovely greens with shredded jicima, quinoa, and black beans. Place butternut squash around the edge of the beans and quinoa – this adds some color interest and tastes great, too. Sprinkle with a tablespoon or so of pepitas.
- Top with a complimentary dressing or a drizzle of good quality extra virgin olive oil, a squeeze of lime, and freshly ground salt and pepper to taste.
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Quinoa Dinner Recipes
Quinoa, being a miracle crop, is a perfect choice whether you're cooking for yourself or for your family dinner.
There are hundreds of delicious and easy to cook quinoa dinner recipes. I will try to find and share with you the best of them.
- Cook time: 50 min
- Ready in: 50 min
- Yields: 3
Quinoa with Mushrooms and Spinach
- 1 tablespoon olive oil
- 1/2 onion chopped fine
- 1 teaspoon minced garlic
- 1 cup quinoa
- 1/2 cup white wine
- 1 3/4 cups chicken broth
- 2 teaspoons balsamic vinegar
- 1 teaspoon chopped fresh thyme
- 1 tablespoon olive oil
- 1 (8 ounce) package sliced mushrooms
- 4 teaspoons balsamic vinegar
- 1/4 cup white wine
- 1/4 cup chicken broth
- 1 teaspoon chopped fresh thyme
- salt and pepper to taste
- 1 (10 ounce) bag washed spinach leaves
- 1/4 cup crumbled goat cheese
- 1. Heat olive oil in a saucepan over medium heat. Add onion and garlic, cook and stir until the onion has softened and turned translucent, about 5 minutes. Stir in quinoa until well blended.
- 2. Pour in 1/2 cup white wine and cook, stirring, until absorbed by the quinoa, about 30 seconds. Stir in 1 3/4 cups chicken broth, 2 teaspoons balsamic vinegar, and 1 teaspoon chopped thyme. Bring to a boil over medium-high heat, then reduce heat to medium-low, cover, and simmer until the quinoa is tender, about 15 minutes.
- 3. Meanwhile, heat 1 tablespoon olive oil in a skillet over medium-high heat. Add the mushrooms and cook until lightly browned, about 5 minutes. Pour in 4 teaspoons balsamic vinegar, 1/4 cup white wine, 1/4 cup chicken stock, and 1 teaspoon chopped thyme. Reduce heat to medium-low, cover, and simmer until the mushrooms soften, about 5 minutes.
- 4. Once the quinoa has cooked, stir in the mushroom mixture, and season to taste with salt and pepper. Remove quinoa from the heat and stir in spinach leaves, which will wilt. Transfer to a serving dish and sprinkle with crumbled goat cheese.
Healthy Quinoa Dinner Recipes
Quinoa Dessert Recipes
Who says desserts have to be bad for you?!
I will share with you many healthy quinoa dessert recipes, complete protein desserts,delicious quinoa cakes, quinoa pancakes, quinoa chocolate chip cookies and muffins, quinoa puddings and much more.
Make a simple and nutritious quinoa desserts packed with nutrients in less than 30 minutes.
Flourless Chocolate Cherry Quinoa Cake
- 2/3 cup white or golden quinoa
- 2 cups water
- 1/3 cup milk
- 4 large eggs
- 1 tsp pure vanilla extract
- 3/4 cup butter melted and cooled
- 1 -1/2 cups white or cane sugar
- 1 cup unsweetened cocoa powder
- 1 1/2 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp salt
- 2 cups fresh cherries
- Bring quinoa and water to a boil in a medium saucepan. Cover, reduce to a simmer and cook for 10 minutes. Turn off the heat and leave the covered saucepan on the burner for another 10 minutes. Fluff with a fork and allow the quinoa to cool.
- Melt the butter and allow to cool.
- Preheat oven to 350 F. Lightly grease two 8-inch round or square cake pans, or one spring form pan. Line the bottoms of the pans with parchment paper.
- Pit cherries by cutting each in half and removing the seed. Set aside.
- Combine the milk, eggs and vanilla in a blender or food processor. Add 2 cups of cooked quinoa and the butter and continue to blend until smooth.
- Combine sugar, cocoa, baking powder, baking soda and salt in a medium bowl. Add the contents of the blender and mix well.
- If using two pans, divide the batter evenly between them. Bake on the center rack for 20 minutes, then carefully top with cherry halves. Bake for another 20 to 35 minutes, or until a knife or toothpick inserted in the center comes out clean. Cool completely in the pan before serving.
- Prep time: 1 min
- Cook time: 4 min
- Ready in: 5 min
- Yields: 1 cake
5 minute Strawberry Quinoa Flake Bake
- 1/2 cup strawberry pulp – about 6-8 strawberries ran through your blender no water needed
- 1/2 cup quinoa flakes
- 1 tbsp coconut sugar – brown sugar or sucanat would work great too
- 1 tbsp of chia seeds
- 2 tbsp apple sauce
- 1/4 cup unsweetened shredded coconut
- Prepare a 16oz. microwave safe dish by oiling with a dab of coconut oil. Set aside.
- Drop all ingredients in a small bowl and mixing until fully incorporated.
- Press mixture into prepare dish and even out with fork. Place in the microwave and cook for 3 1/2 – 4 minutes. You’ll know when it’s done when it rises slightly, is harder to the touch, and pulls away from the sides of the dish.
- Allow to rest for 1 minute before tipping over onto a plate [or leave in the dish]
- Optional toppings: cocoalmond mania butter, raisins, coconut, granola, more coconut, maple syrup, yacon syrup…
- Find more great recipes at http://www.healthfulpursuit.com