Living Well

Health and wellness advice, self-management tips, inspirational stories and much more to help you live well and flourish when living with arthritis. 

Healthy Eating

Crispy Quinoa Breakfast Bowl

Crispy Quinoa Breakfast Bowl

Highlights:

Quinoa is a powerhouse of nutrients. We usually think of quinoa as a whole grain, but it is actually a seed. This amazing seed is gluten-free, high in soluble fibre, essential fatty acids, vitamins and minerals. It is also an excellent plant-based source of protein, with each seed containing all nine essential amino acids your body needs. 

Like many seeds, quinoa contains saponin, a bitter substance found in its outer layer. Saponin is a toxin for many cold-blooded species, but the amount consumed through quinoa is harmless for humans and may have anti-inflammatory effects. While most of the saponin is industrially removed prior to packaging, you can rinse quinoa before cooking to remove any residue and enhance flavour. This nutrient-dense recipe is a great way to enjoy your favourite fruit and boost your energy for the day!

Nutritional information (per serving*):

Calories: 379; Protein (20g); Total Fat (9g); Saturated Fat (3g); Unsaturated Fat (4g); Carbohydrates (60g); Fibre (12g); Sodium (65mg). 

Prep Time: 5 minutes 
Cook Time: 5 minutes
Total Time: 10 minutes 
*Servings: 2   

Ingredients:

  • 1 cup quinoa, rinsed and drained 
  • 1 tbsp maple syrup or honey
  • 1 tbsp hemp oil  
  • 1.5 cups plain Greek-style yogurt 
  • 1 cup mixed fresh seasonal fruit
  • 4 tbsp crushed cashews, unsalted (optional)

Instructions:

1.    Preheat oven to 400°F. Mix quinoa with maple syrup and oil; spread in an even layer on a rimmed baking sheet. Bake until crisp for 13-15 minutes, stirring occasionally. Let it cool and transfer to a plate. 
2.    To serve, divide yogurt into two bowls, and top each with fruit, 4 tablespoons of crispy quinoa and crushed cashews.  

Extra tips:

  • You may use a more neutral-tasting oil, such as canola or light olive oil.
  • You may add crispy quinoa to your favourite cereal, oatmeal, chia pudding, cream soup and even salads for added texture. 
  • Store the crispy quinoa in an airtight container or glass mason jar at room temperature for up to 4 weeks.