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How to eat quinoa for breakfast

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Quinoa is very beneficial for health. Belonging to the family of carbohydratesis one of the few plant foods to be considered a complete proteinthat is, containing all the essential amino acids that the body needs.

Often used as a base for dishes eaten at lunch or dinner, it is actually also perfect for eating for breakfast because it is able to give the body the substances it needs to start the day in the best possible way, especially if combined with other ad hoc foods.

How to cook quinoa for breakfast

Quinoa is suitable as a base savory and sweet breakfasts. If you prefer the the first version should be cooked in water or vegetable broth, while for the second you can opt for cow's milk but also almond milk or another vegetable alternative. Choosing these drinks makes the quinoa's texture creamy, making it resemble porridge.

To cook quinoa put it together with the desired liquid in a saucepanrespecting the proportions 1 cup of quinoa and 1-1/2 cups of liquid.

Bring it to the boil then lower the heat and leave cook for about 15 minutes.

Once cooked quinoa can be aadded nutritious ingredients.

Sweet lovers can choose from berries, sliced ​​bananas, strawberries, mango, raisins, dried cherries, dried cranberries, grated coconut, spiced apples, nuts, seeds, almonds, cocoa or vanilla powder, chocolate chips, yogurt, spices like cinnamon, maple syrup or honey, for additional sweetening

For savory lovers, the ingredients that go best are eggs, steamed chicken or turkey, smoked salmon, mozzarella, avocado, potatoes, pumpkin, cherry tomatoes, lemon or lime juice.

Stored in an airtight container, cooked quinoa it lasts in the refrigerator for at least three or four days, and in the freezer for up to 6 months.

Here are some recipes for a quinoa-based breakfast:

  • quinoa porridge
  • semifreddo made with chia, blueberries and quinoa
  • Coconut Quinoa cream with oat flour

Quinoa porridge

Ingredients:

  • 1/3 cup dried quinoa
  • 1/4 of a medium apple
  • 1 tablespoon golden raisins
  • 1 tablespoon natural almond butter
  • 3/4 cup milk
  • 1/4 teaspoon cardamom
  • 1/4 teaspoon cinnamon, ground

Procedure:

  • after cooking it, add all the ingredients to the quinoa.

This dish can be enjoyed hot or cold the next day and thanks to the high fiber content it can help reduce cholesterol and the risk of heart disease.

Semifreddo with chia seeds, blueberries and quinoa

Ingredients:

  • 2 cups unsweetened almond milk
  • 1/2 cup chia seeds
  • 1 tablespoon honey
  • 1 tablespoon pure vanilla extract
  • 1 cup quinoa
  • 2 cups of water
  • 4 cups blueberries

Procedure:

  • Soak the quinoa overnight or rinse it well before cooking.
  • Add the water to a saucepan and bring it to the boil.
  • Once it reaches the boil, add the quinoa and lower the heat.
  • Cover and let simmer for about 15 minutes, until all the liquid is absorbed and the quinoa is bubbly.
  • Allow the quinoa to cool completely before preparing the semifreddo.
  • Combine the chia seeds, almond milk, vanilla extract and honey in a bowl.
  • Stir until the mixture is well combined and begins to thicken.
  • In a small bowl, add a layer of quinoa, then the previously prepared mixture and the berries.
  • Repeat until the ingredients are finished.
  • Cover and refrigerate for at least an hour, even better overnight.
  • Once extracted, if it is too thick, add more almond milk to dilute.

This semifreddo it allows you to acquire approximately 17 grams of fiber, a very high and beneficial quantity, which is difficult to reach otherwise during the day. Furthermore, it is a recipe with a high protein content.

Coconut Quinoa Cream with Oatmeal

Ingredients:

  • 2 peaches
  • 3/4 cup quinoa
  • 4 cups cold water
  • 2 tablespoons coconut palm sugar
  • 1 1/2 teaspoons coconut oil, organic, unrefined
  • 1/4 teaspoon pure vanilla extract
  • 1/2 teaspoon sea salt
  • 3/4 cup steel-cut oats
  • 2/3 cup coconut milk, organic
  • 1/4 cup coconut chips, lightly toasted

Procedure

  • Dice the unpeeled peaches, remove the seeds and set them aside.
  • Rinse the quinoa and set aside.
  • Bring the water, coconut sugar, coconut oil, extracts, and salt to a boil in a large saucepan over high heat.
  • Add the quinoa, oats and three quarters of the diced peaches and bring to the boil.
  • Reduce the heat to medium-low and simmer uncovered, stirring occasionally, until the quinoa and oats are cooked. Approximately it should take about 20 minutes.
  • Add the coconut milk and stir until thoroughly heated, about 2 minutes.
  • Transfer the mixture into a bowl, garnish with the remaining diced peaches and sprinkle with the coconut chips.

This recipe, as well as for breakfast, it can also be served at the end of dinner as a dessertalso because among the various proposals it is one of the most caloric and rich in saturated fats, which although they are vegetable should be consumed sparingly.

Here are some low carb smoothies.

These are some protein breakfasts with few ingredients.

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