Chocolate Quinoa Flakes Breakfast
In these quarantine days where everything flows slowly, i taught my daughter how to prepare her own breakfast. This recipe is so simple that even a little girl can prepare it, obviously with the supervision of an adult.
Chocolate, quinoa flakes, smushed banana, milk and water. You only bring to boil these 5 ingredients for few minutes and it’s ready to eat. Quinoa Flakes are mechanically flattened grains of quinoa, similar to rolled oats; provide all the health benefits of whole grain quinoa with a more familiar breakfast texture and a much quicker cooking time)
Garnish with dried and fresh fruits of your choice or a ball of ice cream. As the cream does not contain sugar, agave or maple syrup cannot be missing. The advanced cream is kept in the fridge for the next day. Just add a spoonful of milk or water and heat it over low heat, stirring constantly.
For the presence of quinoa it is one of the most nutritious & healthy breakfasts for everyone. Quinoa is gluten-free pseudo cereal, high in protein and one of the few plant foods that contain sufficient amounts of all nine essential amino acids. (Ηistidine, Ιsoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan and Valine)
It is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants.
Ingredients for 2 persons:
- 100 gr quinoa flakes
- 100 gr dark chocolate
- 1/2 cup milk (about 125 ml)
- 1/2 cup water (about 125 ml)
- 1 ripe banana mashed
Fresh and dry fruits cut into small pieces
Agave or maple syrup for topping
In a little pot combine the first 5 ingredients. Mix well with a spoon. Bring to a boil, then reduce over low heat and boil for about 2 – 3 minutes (until creamy). Stirring costantly
Serve in bowls. Top with fruits and a generous amount of agave or maple syrup.
As the cream does not contain sugar, agave or maple syrup cannot be missing.
The advanced cream is kept in the fridge for the next day. It should be firm, so just add 1 – 2 spoonful of milk or water, whisk together until incorporated. Heat it over low heat, stirring constantly
Quinoa salad /σαλατα κινòα(κουινòα)/Insalata di quinoa
A super food dish -gluten free – and rich of proteins , calcium , Vit A, vit K , vit C , fibers , antioxidants
Ingredients: Quinoa 1 cup , Swiss chard , spring onions, purple cabbage , pomegranate , toasted and chopped dried fruits (nuts, pistachios , almonds etc)
Method: Prepare quinoa by using 2 parts of water to 1 part of quinoa
(1 cup quinoa + 2 cups water) Add quinoa , water and salt to a pot and bring to boil for about 15 min. Set aside.
In a large bowl mix all ingredients : chopped vegetables (swiss chard , spring onios, purple cabbage) quinoa , pomegranate seeds , toasted dried fruits
In a small bottle whisk together the olive oil , apple vinegar and salt.
Top with dressing
1 cup of boiled quinoa , or 180 gr , contains :
- Protein: 8 grams.
- Fiber: 5 grams.
- Manganese: 58% of the RDA.
- Magnesium: 30% of the RDA.
- Phosphorus: 28% of the RDA.
- Folate: 19% of the RDA.
- Copper: 18% of the RDA.
- Iron: 15% of the RDA.
- Zinc: 13% of the RDA.
- Potassium: 9% of the RDA.
- Over 10% of the RDA for Vitamins B1, B2 and B6.
- Small amounts of Calcium, B3 (Niacin) and Vitamin E.
GI: very low