Quinoa Berry Parfait

quinoa flakes + mixed frozen berries + chia seeds

A healthy travel treat & good food-to-go snack; eat in the car, office & on-the-go.  This parfait travels extremely well packs nicely into a picnic, hiking backpack or on a paddleboarding adventure. Great to take to the gym, beach or park as a pre or post-workout snack.

 

This Parfait makes a great at-home dessert, breakfast, lunch or dinner treat.  Quinoa flakes are steamed and rolled quinoa seeds, a similar method to making rolled oats.  Quinoa is an important seed-grain to incorporate into a balanced plant-based, vegetarian and vegan diet.  Quinoa is naturally gluten-free, high in protein, easier to digest and quicker cooking than oats.  

 

Quinoa is sustainably grown in Australia by Three Farmers Quinoa in Essex UK and available online and through Hodmedod’sGrown in Colorado US by White Mountain Farm and available online and in many supermarkets. 

  • Prep 2 mins
  • Cook Time 0
  • Difficulty Low
  • Servingmakes 1 cup
  • Anti Oxidants

    Anti-oxidant are phytonutrients that can help slow & prevent cellular damage from free radicals that can cause disease. Many plants contain anti-oxidants.

  • Low Carb

    Low-Carb recipes have a low carbohydrate count.  No sugar, no grains; no legumes, no starchy vegetables, no high sugar fruits or milk.

  • Low fat

    Low Fat recipes have healthy whole food ingredients that are low in fat and calories to help with weight management and heart disease.

  • Plant Protein

    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.

  • Prebiotic Insoluble Fibre

    A prebiotic is an insoluble food fibre for beneficial gut bacteria.  Eating a diet rich in prebiotic foods helps us maintain a healthy-gut-flora and microbiome.  Inulin is a type of insoluble plant carbohydrate that is a prebiotic food source.

    Prebiotic Foods include;
    Chicory Root, Dandelion greens, Jerusalem artichoke, Garlic, Onions, Leeks, Asparagus, Banana, Blueberries, Seaweed, Apples, Jicama, Yacon Root, Burdock root, Shitake Mushrooms, Barley, Oats, Wheat bran, Legumes, Beans, Peas, Raw Cacao, Flaxseeds, Chia Seeds, Honey, 

Ingredients

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  • ¼ cup quinoa flakes
  • ½ cup boiling water
  • 1 cup frozen mixed berries
  • 1 tbsp chia seeds
  • 1-2 tbsp cacao nibs - optional
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Method

Quinoa Berry Parfait 

 

ADD ¼ cup quinoa flakes + ½ cup boiling water to a glass jar, bowl or travel mug with a lid.

 

STIR – sit 1 min – stir – on top ADD 1 cup mixed frozen berries + chia seeds + cacao nibs if using them.

 

PUT THE LID on, pack a spoon or fork and travel safely.

 

STIR well & EAT when you are ready.   

Tips + Suggestions

FROZEN BERRIES are much more affordable than fresh berries and sustainable as they use alot less packaging.  Use any mix of berries that you like. I buy a mixed bag of blueberries, raspberries and blackberries that I love for this recipe. 

 

SWAP chia seed for our Super Seed Mix – add 2tbsp per cup of Berries.

 

CACAO NIBS are “the original real cacao chips”  – rich in iron & magnesium; they are a fermented food, super crunchy & with a slightly bitter taste that is nicely balanced by the berries and quinoa.

 

KEEP COLD the berries will defrost slowly keeping it cold for a while. Keep in the fridge or cool box if you want to eat it cold.

 

PREP IN ADVANCE make the night before, store in the fridge and grab-to-go as you walk out the door.