Next Stage Nutrition, LLC

1969 New Scotland Rd

Slingerlands, NY 12159

banniganjennifer@gmail.com

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© 2017 created by Jennifer Bannigan, MS, RDN, CDN, CLT

Bringing Out the Warm & Nutty Side of Quinoa

Not crazy about oatmeal, but want breakfast to add to your morning routine? 

Try indulging in the nutty flavors of quinoa with maple syrup and plump cherries in the morning!

Quinoa is a whole grain pseudocereal with all nine essential amino acids making it a complete protein.  Each cup of dry quinoa contains 4.5 grams of fiber.  Plus, maple syrup provides a great source of Zinc, Magnesium and Potassium, and who doesn't love maple syrup? 

 

IRON SOURCE

Quinoa seeds come in a variety of colors like white to grey, black, yellow and red.  Each variety contains a high bio-availability of plant based non-heme iron.  This means our bodies are able to absorb a higher amount of the iron.  Just one serving contains over half of the Recommended Daily Allowance for iron.

 

FLAVONOID SHOW OFFS

Quinoa has a higher amount of flavonoids compared to other common cereals.  According to the Food and Agriculture Organization of the United States, a half of cup of uncooked quinoa contains 58% of the antioxidant.  The combination of quinoa plus dried cherries provides a rich and healthy serving of antioxidants and flavonoids to start your day.  

 

GLUTEN FREE POSSIBILITIES

For those who are following a low FODMAP diet to reduce the symptoms of Irritable Bowel Syndrome (IBS), quinoa is a gluten free grain and does not contain wheat, barley or rye. 

 

GIVING QUINOA A SECOND CHANCE

Some have found quinoa to have a bitter taste.  A study in Food Chemistry, assessed the nutritional composition of quinoa and found Saponins may be the cause for the bitter taste.  Saponins are not harmful.  They are produced by the quinoa plant as a natural way to protect against pests while growing. 

 

The amount of saponins depends on the both the variety and how the quinoa was processed.  Some of the sweeter varieties include Sajama and some bitter ones are Amarilla de Junin.  To remove the bitter taste, rinse the uncooked quinoa under warm water for about 1 minute.

Warm Maple Quinoa with Dried Cherries

by Next Stage Nutrition, LLC

 

The dried cherries plump up as they cook adding a tart and chewy contrast to the crunch of the quinoa and pecan topping. Plus, this recipe is so versatile, you can use  milk or non-dairy milk like almond, soy, rice, or cashew milk. 

 

Servings 2

 

Ingredients

 

-1 Cup Dry Quinoa                                                        

-1 Cup Water

-1 Cup Milk of choice

-1 Teaspoon Cinnamon

-1 Tablespoon Maple Syrup

-1/3 Cup Dried Cherries

-1/3 Cup Chopped Pecans

 

Directions

  1. Rinse quinoa and place in a medium sauce pan. Heat rinsed quinoa on medium high for 1 minute and stir to bring out some of the lovely nutty flavor.

  2. Add water and milk of choice, cinnamon, maple syrup and dried cherries. Bring to a small boil. Cover sauce pan with lid and turn down heat to medium low. Simmer for 12 minutes or until most of the liquid has been absorbed.

  3. Turn off heat, uncover and let stand for 1 minute. Spoon half of the cooked quinoa into a bowl and top with chopped pecans.

  4. Save the remaining in a sealed container for up to 5 days in the refrigerator.

**Enjoy finding new flavors by playing with different milks and fruits to nourish yourself from the inside out. 

 

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