An easy cholesterol-free vegan berry breakfast bake with no added sugars. Quinoa adds plant protein and amino acids. The apples and berries add natural sweetness and lots of dietary fibre to create a deliciously easy oven-baked dish for breakfast, lunch or dessert.
The dish is an excellent weekly meal prep meal; warmed up enjoyed cold or at room temp; it travels well as a breakfast on the go or packed lunch; add fresh fruit, nuts or yoghurt as you eat it.
High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.
Recipes have ingredients with anti-inflammatory nutrients and avoid common inflammatory foods like sugar, gluten, dairy and processed food. A whole food diet rich in anti-inflammatory foods can help relieve symptoms of inflammation within the body. Inflammation is at the root of most disease = dis-ease.
Recipes with plant protein-rich ingredients. Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.
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Blueberry & Apple Baked Quinoa
PREHEAT oven 375 F | 190 C Ovenproof baking dish 8-10 cup capacity – with a lid or use a sheet pan.*
GRATE apple directly into baking dish. STIR in quinoa that you have rinsed well in a colander under running warm water.
ADD blueberries + cinnamon, flax and vanilla. MIX really well together using a fork, then spread out evenly.
GENTLY pour boiling water over the quinoa dish. COVER and place in a pre-heated oven. I used a 1/4 sheet pan to cover my dish as it’s more sustainable than tin foil.
BAKE 30-40 mins until quinoa is soft-cooked and the water is absorbed.
SERVE hot or warm, room temp or cold.
REHEAT portions in a saucepan on the stovetop; add ¼ cup water— the whole dish in the oven covered.
STORE in the fridge covered.
add a drizzle of maple syrup if you need the sweetness
plain yoghurt, creme fraiche, labne or kefir
peeled and diced orange, apple, banana, pear
fresh berries, nuts, seeds, dried fruits
TO-GO – layer in a mason jar, creating a parfait with fruits, seeds, etc. If you are travelling and do not have a fridge, skip the yoghurt.
*COVERING your dish – most of my baking dishes do not have lids, so I use a 1/4 sheet pan as a lid instead of tin foil which is neither sustainable nor biodegradable.
SWAP BLUEBERRIES – I use frozen – for raspberries or a mixture of blueberries, raspberries & blackberries.
SWAP 1/2 the WATER for milk dairy or plant-based milk; or orange juice, apple cider, or juice from Cider Poached Pears.
SWAP APPLE for 1/2 cup apple sauce or grate a pear or asian pear.
SWAP FLAX – swap ground flax seeds for chia seeds or our Super Seed Mix.
ADD dried fruits like raisins, currants, cranberries, sliced dates, apricots or prunes if you like.