Quinoa Parfait

with Spiced Apple Sauce & Goji Berries

A fabulous and very 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 a complete protein to a plant-based diet.

  • Prep 2 mins
  • Cook Time 2 mins
  • Difficulty Low
  • Servingmakes 1 cup
  • Calms Nerves Anxiety
  • 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, Adaptogens

    Omega 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


  • 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, 

  • Restorative

    Restorative ingredients and recipes guided by traditional wisdom & modern practices that help enhance your natural healing, detoxification & elimination process.

Ingredients

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  • ⅓ cup quinoa flakes
  • 1 cup boiling water | milk
  • 2 tbsp super seed mix
  • ⅓ cup spiced apple sauce
  • 2 tbsp goji berries
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Method

Quinoa Parfait with Spiced Apple Sauce & Goji Berries

 

MIX quinoa flakes with boiling water | milk.  Let stand for 1-2mins,

 

STIR in Super Seed Mix.

 

SERVE warm or cold.  Top with spiced apple sauce and goji berries.

 

STORE covered in the fridge

Tips + Suggestions

LOW FODMAP limit flaxseed to 1 tbsp per serving and see how you feel. 

 

MILK Instead of water will make this creamer and richer; from Cashew to coconut to cow’s milk – whatever you like!

 

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.