A nice bowl of quinoa for breakfast is an excellent way to fill up with energy in the morning.
|1/4 cup||quinoa||45 g|
|1/2 cup||water||125 mL|
|1||cinnamon sticks||3 g|
|1 pinch||salt [optional]||0.2 g|
|2 tsp||walnuts||4 g|
|1/2 tbsp||raisins||5 g|
|1 tbsp||maple syrup||15 mL|
|1/4 cup||soy beverage, unsweetened, fortified||65 mL|
- Place the quinoa in a fine strainer and hold it under cold running water until the water runs clear, then drain well.
- Combine the quinoa, water, and cinnamon stick with salt to taste in a saucepan. Bring to a boil, then reduce to a simmer. Cover and cook until the grains are translucent and the germ has spiralled out from each grain, about 15 min.
- Remove pan from heat and let stand, covered, 5 min. Remove cinnamon stick*. Fluff with a fork then portion out to bowls.
- Top each bowl with walnuts, raisins, maple syrup, and soy-milk, then serve.
* The used cinnamon stick may be rinsed, dried and stored for reuse.
Nutrition Facts Table
per 1 serving (230g)
% Daily Value
Servings of Canada's Food Guide1 serving of this recipe is equivalent to :
|Vegetables and Fruits :||¼||serving|
|Grain Products :||1 ¾||servings|
|Milk and Alternatives :||¼||serving|
|Meat and Alternatives :||¼||serving|
ClaimsThis recipe is :
- Free :
- Cholesterol, Trans Fat
- Low :
- Saturated Fat, Sodium
- Source of :
- Calcium, Fibre, Folacin, Niacin, Pantothenic Acid, Selenium, Vitamin B1, Vitamin B12, Vitamin B6, Vitamin D, Vitamin E
- Good source of :
- Copper, Phosphorus, Potassium, Zinc
- Excellent source of :
- Iron, Magnesium, Manganese, Vitamin B2
- Diet-related health claims :
- Artery-healthy, Heart-healthy