How to cook the perfect quinoa
Ratio: 1 cup rinsed quinoa to 1-1/2 cups water or broth.
To prevent the bitter flavour sometimes associated with quinoa, look for pre-rinsed quinoa and check the label to ensure it has been washed. If not, be sure to place in a strainer and rinse under cold water until the water runs clear - about 1 minute.
Place rinsed quinoa and water in pot, cover and bring to boil. Reduce to simmer for 12 minutes, remove from heat and let stand for 5 minutes. Fluff with fork.
Cooked quinoa can be stored in the refrigerator for 2-3 days. Freeze extras for one month, defrost and use in any quinoa recipe.
Triple Quinoa Breakfast Cookies:
Quinoa flour and flakes are both complete proteins and are high in calcium and iron and while cinnamon balances blood sugar, the coconut oil containing lauric acid infuses anti-microbial goodness into your system!
Cooking tip: No eggs? Avoiding eggs in your baking? No problem! Combine 2 tbsp (30 mL) ground flax seeds with ¼ cup (50 mL) hot water, let stand until sticky (about 2 minutes) use in place of 1 egg.
Makes:16 cookies
Prep time:10 minutes
Bake time:15-17 minutes (15 using flax egg, 17 using regular egg)
¾ cup (175 mL) quinoa flour
½ cup (125 mL) quinoa flakes
½ tsp. (2.5 mL) each: cinnamon, sea salt and baking powder
¼ cup (50 mL) each: honey and coconut oil, room temperature
1 large egg or ¼ cup (50 mL) flax emulsion (see tip)
¾ cup (175 mL) cooked quinoa, cooled
1 tsp. (5 mL) vanilla extract
¼ cup (50 mL) each: unsweetened large flaked coconut, unsweetened dried cranberries and mini chocolate chips
½ cup (50 mL) raw pumpkin seeds or 2 tbsp. (30 mL) hemp seeds (optional)
Heat oven to 350 ℉/ 180℃.
Line a large baking sheet with parchment paper. In a small bowl, whisk quinoa flour, quinoa flakes, cinnamon, salt and baking powder; set aside. In a large bowl, cream coconut oil and honey until light and fluffy. Beat in egg, cooked quinoa and vanilla until well combined.
Add flour mixture; stir until just incorporated. Stir in coconut, cranberries, chocolate chips and pumpkin seeds (optional).
Scoop 1 heaping tablespoon (15 mL) of dough onto baking sheets; space one inch (2.5 cm) apart. Bake 15-17 minutes, or until golden brown. Transfer cookies to an airtight storage container when fully cooled. Cookies can be stored for two days in refrigerator or the freezer for up to two months.
Nutritional Analysis:
Calories 164/ total fat 6.8g / saturated fat 4.0g / monounsaturated fat 0/5g /
polyunsaturated fat 0.3g / cholesterol 11.6mg / sodium 105mg / total carbohydrate 23.3g / dietary fiber 2.3g / protein 3.8g
enerjive™ Quinoa Skinny Fix Mix
Get your FIX to boost your feel good hormone serotonin and get a blast of antioxidants at the same time! Yummy and healthy! As a bonus, this recipe is rich in calcium, protein and fiber.
Prep time: 5 minutes
Makes:2 cups (500 mL)
Serves: 6-10 ¼ cup (50 mL) serving
6 enerjive™ chocolate FIX Quinoa Skinny Crackers, roughly chopped (54g)
¼ cup (50 mL) roughly chopped pecans
¼ cup (50 mL) each: sunflower seeds and pumpkin seeds
¼ cup (50 mL) each: unsweetened coconut flakes and dried goji berries
2 tbsp. (30 mL) each: raw cacao nibs and toasted hemp seeds
In a large bowl, combine ingredients well. Transfer and store in an airtight container in the refrigerator for one month.
Nutritional analysis:
Calories 136/ total fat 9g / saturated fat 1.5g / monounsaturated fat 2.3g /
polyunsaturated fat 2.4g / cholesterol 0mg / sodium 4.4 mg / total carbohydrate 12.6g / dietary fiber 4.2g / protein 4g
Chocolate Quinana Smoothie:
Smooth as silk, this nutrient rich smoothie is sure to give your taste buds a dance of delight. Furthermore, the quinoa gives your body a lysine rich kick that helps your muscles repair -an athletes dream!
Makes: 300 mL
Prep time: 5 minutes
Serves: 1
Tip: add 3 ice cubes if not using a frozen banana.
1 cup (250 mL) unsweetened almond milk
½ frozen banana
¼ cup (50 mL) cooked quinoa, or more to taste
2 tsp. (10 mL) dark cocoa powder
½ tsp. (2.5 mL) honey (raw or liquid)
Place all ingredients in a blender and mix on high for 2 minutes or until desired consistency. Enjoy!
Nutritional Analysis:
Calories 407/ total fat 9g / saturated fat 11.3g / monounsaturated fat 1.8g /
polyunsaturated fat 0.3g / cholesterol 0mg / sodium 0mg / total carbohydrate 80.6g / dietary fiber 18.5g / protein 15g
Garden Fresh Quinoa Salad:
Always having cooked quinoa and greens on hand makes for the perfect salad base for lunch in a pinch! Toss in extra veggies, pomegranate seeds, dried fruit and nuts…sometimes you just need to get started to create fabulous lunch salad combinations. As an added bonus the arugula helps to detoxify and balance hormones, while the quinoa pumps up your protein and calcium!
Prep time: 10 minutes
Serves: 1
2 cups (500 mL) arugula or baby spinach or chopped romaine lettuce
½ cup (125 mL) cooked quinoa, cooled
¼ cup (50 mL) each: diced cucumber and grapes tomatoes
1 tbsp. (15 mL) chopped red onion
1 ½ tbsp. (22.5 mL) lemon juice
1 tbsp. (15 mL) crumbled light feta cheese (or daiya cheese for those dairy free lovers!)
2 tbsp. (10 mL) olive oil
Place arugula in 4-cup (1L) re-sealable storage container; top with quinoa, then cucumbers, tomatoes and onions; seal and refrigerate.
Combine lemon juice, feta and olive oil in small re-sealable container; come lunch time drizzle dressing, re-seal shake and enjoy.
Nutritional Analysis:
Calories 492/ total fat 36.6g / saturated fat 15.9g / monounsaturated fat 14.3.g / polyunsaturated fat 1.8g / cholesterol 83mg / sodium 4.4 mg / total carbohydrate 45.8g / dietary fiber 4.2g / protein 20g
