Cinnamon-Scented Quinoa

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A nice bowl of quinoa for breakfast is an excellent way to fill up with energy in the morning.

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Preparation : 5 min Cooking : 15 min Standing : 5 min
260 calories/serving

Ingredients

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 milk, lactose-free 65 mL

Method

  1. Place the quinoa in a fine strainer and hold it under cold running water until the water runs clear, then drain well.
  2. 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.
  3. Remove pan from heat and let stand, covered, 5 min. Remove cinnamon stick*. Fluff with a fork then portion out to bowls.
  4. Top each bowl with walnuts, raisins, maple syrup, and milk, then serve.

Observations

* The used cinnamon stick may be rinsed, dried and stored for reuse.

Nutrition Facts Table

per 1 serving (230 g)

Amount

% Daily Value

Calories

260

Fat

5 g

8 %

Saturated 0.9 g
+ Trans 0 g

4 %

Cholesterol

0 mg

Sodium

40 mg

2 %

Carbohydrate

45 g

15 %

Fibre

3 g

11 %

Sugars

18 g

Net Carbs

42 g

Protein

8 g

Vitamin A

3 %

Vitamin C

0 %

Calcium

13 %

Iron

26 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Iron, Magnesium, Manganese, Vitamin B2
Good source of  :
Copper, Phosphorus, Potassium, Zinc
Source of  :
Calcium, Fibre, Folacin, Niacin, Pantothenic Acid, Selenium, Vitamin B1, Vitamin B12, Vitamin B6, Vitamin D
Low  :
Cholesterol, Saturated Fat, Sodium
Free  :
Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Fruits ½
Milk and Alternatives ½
Fats ½
Other Foods 1
More info
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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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