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Category Archives: Quinoa

Hot Pumpkin Breakfast Quinoa from The Wanna Be Chef

A pumpkin soufflé of sorts

Readers who know me personally will know that I have a slight streak of OCD in me (actually I’m pretty sure it runs in throughout my whole family). Once I get an idea in my head, it stays there until I thoroughly investigate it, experiment with it and pontificate on it. And then, with the snap of a finger, I’m done with said topic and its gone.

That said, I can either blame my current infatuation on all things pumpkin (especially when paired with quinoa) on my little OCD problem – or – the fact that pumpkins are in season and they’re everywhere. I’m going with the latter so literally it can’t really be my fault that I’m fixated.

Last week I whipped up pumpkin quinoa muffins. Today, its hot breakfast in a cup. My pictures aren’t as pretty as The Wanna Be Chef’s but it cooked up quick and it was hot, delicious and healthy. Its also perfect for a pre or post workout meal because its loaded with protein.

Note: The original recipe calls for a 1/4 teaspoon of salt and the option of maple syrup. I very may well have mis-measured but I found the salt overpowering. Adding the maple syrup tempered this a bit. If you’re foregoing the maple syrup try this without the salt (or just measure more carefully than I did).

Ingredients:

  • 2 eggs
  • 1/3 cup cooked quinoa*
  • 1/3 cup pumpkin purée (not pumpkin pie mix)
  • 1/4 teaspoon salt
  • 1/4 teaspoon pumpkin pie spice*
  • 1 tablespoon nut butter (I use unsalted almond butter from Sprouts)
  • 1 tablespoon chopped nuts
  • 1 tablespoon maple syrup (optional)

Directions:

  1. Crack two eggs into a small bowl and whisk with a fork
  2. Add quinoa, pumpkin, salt and spices
  3. Pour into a small ramekin or microwave safe bowl
  4. Cook on high for 3 minutes
  5. Allow to cool slightly and top with nut butter and nuts

If you’re fresh out of pumpkin and not weirded about by quinoa, you can substitute a mashed banana with 1/4 teaspoon cinnamon and nutmeg in place of the pumpkin pie spice. Again I left out the salt and the results were amazing (although I think there’s a bit of egg mist on the ceiling of my microwave). I added a bit of maple syrup and nearly swooned.

Kat’s Tip: Make your own pumpkin pie spice by combining 1 teaspoon cinnamon with 1/2 teaspoon ginger and 1/4 teaspoon *each* allspice and nutmeg.

Kat’s Second Tip: I buy quinoa in bulk at Sprouts. It cooks up just like rice; one part quinoa to two parts water. I use my rice cooker but you could do it on the stove top as well. Quinoa has a bitter coating which washes away with water so make sure you rinse the quinoa in a fine mesh strainer before cooking.

Serves one

Nutritional information (including nut butter and nuts):

Calories 404.0  Total Fat 26.4 g  Cholesterol 370.0 mg  Sodium 152.4 mg  Potassium 458.3 mg  Total Carbohydrate 26.4 g  Protein 19.4 g

Source: http://www.thewannabechef.net/2011/10/24/hot-pumpkin-breakfast-quinoa/


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Pumpkin Quinoa Fitness Muffins

Perfect for pre-workout or breakfast on the go

I can already hear the groans. “Fitness muffins, yuck…and what the heck is quinoa anyway??”

Quinoa is a grain-like seed that cooks up much like rice. Originating from Peru, where it was revered by the ancient Incas as the “mother of all grains,” quinoa contains the essential amino acids necessary to make it a complete protein.

So, there you have it. Quinoa is a complete protein which makes it the perfect ingredient for a pre-workout muffin. Said muffins BTW have the same calorie count as my homemade energy bars but are moist and satiate my need for fall flavors. These muffins will not disappoint. As a matter of fact, aside from a slight crunchiness imparted from the quinoa, you won’t even know its there. But, your body will!

Ingredients:

  • 1 1/4 cup flour, preferably whole wheat
  • 1/2 cup brown sugar
  • 1 1/2 tsp. pumpkin pie spice*
  • 1 tsp. baking powder
  • 1/2 tsp. baking soda
  • 1/2 tsp. salt
  • 2 eggs, beaten
  • 1/2 cup fat-free milk
  • 3/4 cup pureed pumpkin
  • 3/4 cup quinoa, cooked and drained**
  • 1/4 cup butter or margarine, melted
  • 2 tsp. vanilla extract
  • 1/2 cup raisins or dried fruit (I used dried cranberries)

Directions:

  1. Pre-heat oven to 400°
  2. Prepare a 12-cup muffin tin with either non-stick spray or paper liners
  3. Mix dry ingredients together in a large bowl
  4. Add the quinoa, pumpkin, milk, eggs, butter and vanilla
  5. Mix well
  6. Add dried fruit and mix until incorporated
  7. Measure evenly into muffin cups
  8. Bake 25 to 30 minutes or until a toothpick comes out clean

Kat’s Tip: Make your own pumpkin pie spice by combining 1 teaspoon cinnamon with 1/2 teaspoon ginger and 1/4 teaspoon *each* allspice and nutmeg.

Kat’s Second Tip: I buy quinoa in bulk at Sprouts. It cooks up just like rice; one part quinoa to two parts water. I use my rice cooker but you could do it on the stove top as well. Quinoa has a bitter outer layer which washes away with water so make sure you rinse the quinoa in a fine mesh strainer before cooking.

Nutritional information:

Calories 177.6  Total Fat 5.3 g  Cholesterol 42.0 mg  Sodium 53.6 mg  Potassium 173.7 mg  Carbohydrate 32.6 g  Protein 4.0 g

Inspiration: Bob’s Red Mill – I cut the sugar down to reduce the calorie count a bit.

 
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Posted by on November 2, 2011 in Breakfast, Low fat, NaBloPoMo, Quinoa, Weight Loss Wars

 

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Tilapia with Black Bean Salsa and Quinoa

Whip this healthy, tasty dish up in 15 minutes or less

This recipe features pan fried tilapia and a black bean “salsa” over a bed of quinoa. If you aren’t familiar with quinoa, it cooks just like rice and is considered a “super food” in that it is a complete protein all by itself. I buy mine in bulk at Sprouts. This would be equally as good over brown rice if you don’t have/don’t want to try quinoa.

Ingredients:

1 cup uncooked quinoa
4 tilapia filets
3 tbls olive oil, divided
Chili powder
1/2 cup chopped red onion
1 zucchini, diced
1 15 oz can black beans, drained and rinsed
1 15 oz can petit diced tomatoes (draining/rinsing optional)
2 tbls cilantro
2 tbls lime juice

Directions:

Quinoa has a bitter coating and needs a cook rinsing to clean it. Place dried quinoa in a mesh colandar and rinse liberally with cool running water. Add two cups water to a sauce pan and bring to a boil. Add quinoa, cover and cook for about 15 to 20 minutes. Allow to sit for 5 minutes and fluff. If you have a rice cooker, you can use it to cook the quinoa too.

While the quinoa is cooking, heat 2 tablespoons olive oil in a large skillet. Add the tilapia filets and sprinkle with chili powder, salt and pepper to taste. Cook 2-3 minutes on one side, flip the fish over and cook another 2 to 3 minutes or until the fish flakes easily with a fork. Transfer the fish to a plate and keep warm.

Add the remaining tablespoon olive oil to the pan. Add the red onion and saute for about a minute or until it starts to soften. Add the zucchini and cilantro. Saute for 2 to 3 minutes. Add the lime juice, beans and tomatoes and saute until warm.

Divide the quinoa onto four plates. Place one fish filet on top. Spoon the salsa evenly over all four dishes.

Serves four

Nutritional information – values per serving are approximate:

Calories 467.4 Total Fat 16.1g Cholesterol 45.7mg Sodium 214.7mg Potassium 329.3mg Total Carbohydrate 49.4g  Protein 33.9g

Inspiration:  http://www.myrecipes.com/recipe/tilapia-with-quinoa–black-beans-10000001865442

Photo credit: Vickie Kennedy

 

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