Tag Archives: protein

Pumpkin Quinoa “Risotto”

I love that quinoa can be used in so many recipes and make a great and healthy substitute for a lot of stuff, such as rice in this case. I used the vegetable I had on hand in this recipe, a mix between fresh and frozen. You can easily substitute any of the vegetables with your favourite veggies. This makes up a delicious meal, high in protein and fiber. Enjoy.

healthy pumpkin quinoa "risotto" vegan

Ingredients
(Serves 4-5)

1 cup quinoa, rinsed
1 tsp coconut oil
1.5 cups pumpkin puree (about 15 oz/425 grams), make your own or use canned
1 onion, chopped
2-3 cloves of garlic, minced
1 handful spinach, roughly chopped
1.5 cups green peas or other vegetables (I used a mix of frozen green peas and green beans)
2 carrots, peeled and chopped into small pieces
4-5 mushrooms, chopped
salt and pepper

healthy pumpkin quinoa "risotto" vegan

Instructions

1. Cook the quinoa, follow the cooking instructions on the back of the package.
2. Add the coconut oil on a frying pan and start to sauté the onion and garlic, about 5 minutes. Add the mushrooms and carrots and continue to sauté for another 5 minutes.
3. Pour in the pumpkin puree. Bring to a boil and then turn down the heat to medium low.
4. Once the quinoa has finished cooking, add it to the pumpkin mixture as well as the remaining ingredients (green peas, spinach, salt and pepper).
5. Let it cook for a few more minutes and enjoy.

Crunchy Granola with Quinoa

A healthy portion of granola is the best morning fuel if you ask me 🙂 I love the combination of the nuts, apple sauce, spices and oats in this granola. It gives you a good portion of protein, dietary fiber and healthy omega 3 fats. So much better than the stuff you get in the grocery stores – nutrition vice and taste vice. Trust me!

healthy, homemade quinoa granola

healthy, homemade quinoa granola

Quinoa is considered one of the healthiest foods out there and should be included in your diet is because it is a complete protein, meaning that it contains all the essential 9 amino acids which your body can’t produce by itself. It is also rich in vitamins, minerals and dietary fiber.healthy, homemade quinoa granola

Ingredients:

4 cups rolled oats
1/2 unsweetened apple sauce
1/2 cup raw, uncooked quinoa
4 tbs coconut oil
4 tbs maple syrup
1/2 cup seeds (I used sunflower seeds, pepitas/pumkin seeds and flax seeds)
5 tbs chia seeds
1 cup + 1/4 cup nuts, chopped (I used almonds, pecans and hazelnuts)
1 cup shredded unsweetened coconut
2-3 tsp cinnamon
1/2 tsp cardamom (optional)
pinch of salt
1 cup of dried fruit (optional)

Instructions:

1. Preheat the oven to 300 ˚F/150 ˚C.
2. Add all the ingredients in a big bowl (except the dried fruit if you are using it) and mix it well together.
3. Spread the mixture on to baking trays layered with baking sheets/parchment paper.
4. Let it bake for about 30-45 min, depending on how crunchy you want it. Check every 15 minutes and use a spoon to mix everything around so it gets baked evenly.
5. Let the granola cool off completely once its finished baking and add dried fruit if you wish.

Store in an airtight container for up to 14 days.

healthy, homemade quinoa granola

Note:
Make sure to check that it isn’t burning as burnt granola isn’t very pleasant. This granola taste great if you add raisins to it once it has cooled off.

Serve with berries, yoghurt, milk etc. Enjoy 🙂

healthy, homemade quinoa granola

Raw Overnight Porridge

Finally I made an overnight porridge, and I really liked the result. I basically just put in whatever I had and thought would taste good together 🙂 Try this porridge rich in protein and dietary fiber!

healthy, raw overnight oats

This is what you need:
(Makes 2 big portions or 3 smaller portions)

3/4 cup rolled oats
2 tbs chia seeds
1 tsp cinnamon
1/2 tsp cardamom
pinch of salt
3-4 dates, pitted and chopped (I used  Mejool dates)
2 tbs maple syrup
A big handful of nuts (about 1/4 cup), chopped
2 cups coconut milk (or milk of your choice, I made my own coconut milk)

healthy, raw overnight oats

What you do:
Add all the ingredients in a mason jar, and mix it all together with either a spoon or by shaking it up in the mason jar. Refrigerate overnight and top with fresh fruit and/or berries the next morning 🙂

Note:
You can use any type of milk you prefer. I really liked it with coconut milk. You can also use a different sweetener(i.e. honey) if you don’t have or like maple syrup. I used almonds in this recipe, but any type of nuts you like will work great.

healthy, raw overnight oats

Quinoa Pancakes

I found this recipe in a magazine (I just made a few changes to it) and the pancakes tastes so good! Quinoa has a lot of nutritional benefits and is for many a “superfood”. One good reason to include quinoa in your diet is because it is a complete protein, meaning that it contains all the essential 9 amino acids which your body can’t produce by itself. It is also rich in vitamins, minerals and dietary fibre.

Quinoa can be used in a lot of recipes, such as bread, cookies, porridge, pancakes, salads and as a side dish. Just be creative 🙂

healthy quinoa pancakes

For the quinoa pancakes you will need:
(serves 4)

7 oz/200 grams raw quinoa grain, rinsed
1 big table spoon of flaxseeds or chia seeds
1.5 cups of almond milk or other milk if you prefer
1 tsp ground cinnamon
1 tsp pure vanilla extract
1/2 tsp baking soda
2 eggs
a big handful of blueberries
2 bananas, mashed
coconut oil for cooking

1. Mix the quinoa, milk and the flaxseeds (or chia seeds) and let it soak overnight or for at least an hour.
2. Add the rest of the ingredients, except for the bananas and blueberries into a blender and blend for a few minutes or until everything is well combined.
3. Fold in the bananas and blueberries to the mixture.
4. Cook on medium/low heat until the pancakes are golden.

Serve with some maple syrup or honey and fresh fruit/berries 🙂

healthy quinoa pancakes

Granola

Homemade granola is one of my favourite things for breakfast. However, the ones you buy in the supermarket are often full of sugar and other stuff that isn’t necessarily good for you. By making it yourself, you can control what you put in it and use your favourite ingredients.

healthy homemade granola

This is what I used:
Makes about 10 portions (based on 1/2 cup as a serving size).

3 cups of old fashioned raw oats
3/4 cup of organic nuts, chopped (I used almonds, walnuts and cashews – just use your favourite)
1/4 cup of pumpkin seeds
1/4 cup of chia seeds
1/4 cup of sunflower seeds
1 cup unsweetened shredded coconut
1 tsp ground cinnamon
1/4 tsp sea salt
3 tbs maple syrup
3 tbs coconut oil, melted
1/2 cup unsweetened dried fruit (optional)

1. Preheat the oven to 300 ˚F/150 ˚C. Line a baking tray with parchment paper/baking paper.
2. In a large bowl, add all the ingredients (except the dried fruit, if you’re using any) and toss it around using your hands or a wooden spoon. Make sure everything is well mixed.
3. Spread the mixture evenly on the baking tray and put it in the oven for 15-20 minutes. When half the time is up, take it out and stir so it bakes evenly and doesn’t get burnt.
4. Let it cool off, add the dried fruit if you are using any. Put it in an airtight container and store in a cool place.

healthy homemade granola

Enjoy with fruit and/or berries, yoghurt, cottage cheese, milk or whatever you prefer 🙂

This granola is full of fibre, protein, omega-3, antioxidants and other nutrients. A great way to start your day 🙂