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
- 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)
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.
- 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.