Quinoa Parfait
with Spiced Apple Sauce & Goji Berries
A fabulous simple meal in a glass; the whole thing is ready in 3 mins. The goji berries give a great chewy texture and are very nutrient-dense; something special happens with the flavour pairing of the quinoa, apple & goji; it is a great combo.
You could eat this warm when you make it or chill it for a cold breakfast or dessert. If you are serving this for dessert, using coconut milk will make it beautifully creamy. Quinoa flakes are an excellent protein source and an easy way to add complete plant protein to your diet.
- Prep 2 mins
- Cook Time 2 mins
- Difficulty Low
- Servingmakes 1 cup
- 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, - Hormone Balancing
Eating foods rich in certain vitamins minerals & phytonutrients can help balance our bodies hormones and endocrine system which affect our adrenal, thyroid, reproductive health.
Hormonal imbalances may cause a wide variety of different symptoms from fatigue, mood swings, brain fog, anxiety, insomnia, weight gain, weight loss, food cravings, skin + hair + nail health, muscle weakness or pain, inflammation, dryness, infertility,
Foods that can help with balancing hormones;
Leafy Greens & Root Vegetables - high in antioxidants
Nuts - walnuts, brazil nuts,
Seeds - flax, hemp, chia, pumpkin, sunflower,
Whole Grains
Legumes
Wild-caught Omega 3 rich fish like Salmon
Coconut Oil - Medium Triglyercide
Seaweeds & Nettles, Parsley, Dandelions
Medicinal Herbs like Ashwagandha, Shatavari, Maca, Triphala, Licorice, AdaptogensOmega 3's, Iodine, Selenium, Vitamin B's & D, Digestive enzymes, bitters,
Probiotic and prebiotic foods
Anti-inflammatory Foods
Clean water
Organic & low toxic foods, body & household products
- Calms Nerves Anxiety
- Restorative
Restorative ingredients and recipes guided by traditional wisdom & modern practices that help enhance your natural healing, detoxification & elimination process.
Ingredients
✓ adds to shopping list
Method
Quinoa Parfait with Spiced Apple Sauce & Goji Berries
MIX quinoa flakes with boiling water | milk + vanilla. Let stand for 1 – 2mins,
STIR in Super Seed Mix if using or chia seeds or ground flax.
SERVE warm or cold. Top with spiced apple sauce and goji berries.
STORE covered in the fridge
Tips + Suggestions
LOW FODMAP – IBS skip the seeds if they are a trigger for you
MILK Instead of water will make this creamer and richer; from Cashew to coconut to cow’s milk – HEAT the milk to boiling to cook the quinoa – or add half boiling water first then milk after it sits for 1 min!
APPLE SAUCE if you have plain apple sauce add a pinch of warming spices like cinnamon, cloves, nutmeg, mace blades, anise, cake spice or pumpkin spice mix. SWAP Apple Sauce for Apple Berry Compote or use yoghurt, 2-3 tbsp fruit or nut butter.
SWAP SUPER Seed Mix for 2 tbsp chia seeds or ground flax.
SWAP GOJI for any dried fruit you like. Currants, chopped apricots or dates would work well.
letter