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Quinoa Flake Super Seed Cereal

A great high protein super quick mix that you can prep ready to grab and go!  Eat for breakfast, lunch, dinner or a snack.

 

Quinoa is a seed grain that is one of the only plants to have a full essential amino acid profile making it an important part of a plant-based diet.  Quinoa has a very high protein content, is low in fat and cholesterol, high in fibre, b vitamins and minerals like iron, potassium and magnesium.  A truly nutrient-dense seed grain that can be fair trade and sustainable if well managed.

 

Quinoa flakes are steamrolled quinoa seeds a similar process to how they roll oats from oat groats.  Quinoa flakes are nutrient-dense quick-cooking cereal that is naturally gluten-free, high in protein and an easily digestible replacement for rolled oats.  Quinoa flakes can be hard to find and can be more expensive than grains like oats; quinoa is an important protein source in a plant-based diet and is undoubtedly cheaper than any animal protein.

  • Serves1 ¼ cups
  • Cooks in 0
  • Prep time 12 mins
  • Low GI Blood Sugar

    Recipes have blood sugar balancing and low glycemic index ingredients. A diet rich in foods that balance blood sugar helps lower risks of type 2 diabetes.

  • Gluten-free

    Recipes are gluten-free. Gluten is a protein found in wheat, barley and rye products. People with autoimmune Celiac disease are allergic to gluten.

  • 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, 

  • Digestion

    Digestion is an important part of our nutrient absorption & natural detoxification. Recipes have ingredients that support the digestive system.

Ingredients

adds to shopping list

  • ¼ cup quinoa flakes
  • ¾ cup boiling water
  • ½ cup milk or kefir - of your choice
  • 1 tbsp ground flaxseeds + chia
  • OR
  • 2 tbsp superseed mix
  • 1 tsp vanilla
  • 1 teaspoon maple, honey - optional

GARNISH IDEAS

  • Apple Berry Compote
  • Berries - fresh or frozen
  • Coconut Chips - unsweetened
  • Goji Berries + Cacao Nibs
  • Chopped Apple, Orange, Fresh fruits

Method

Quinoa Super Seed Cereal

 

MIX quinoa flakes with hot or boiling water and let stand for 5mins.

 

ADD milk or kefir and seeds, mix and let stand for another 5mins

 

SERVE warm or chilled garnished with 1 tbsp each of goji berries, coconut chips, cacao nibs, fresh fruits Apple Berry Compote

 

STORE in glass jar or container with a lid in the fridge. 

Chef Hat Icon Chef tips + Ingredient Swaps + Ideas

LOW FODMAP + IBS use up to 1 tbsp ground flaxseed depending on how your body responds.

 

GRAB & GO –  DOUBLE or triple the batch and store in serving size mason jars ready to grab and go,

 

SUBSTITUTE chia or flax interchangeably OR use Super Seed Mix that you make in batch & store in the fridge.

 

SUBSTITUTE quinoa flakes for rolled oats; you will need to increase the soaking time and liquid by ½ cup or so.

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