I was lucky enough to travel Peru last year and over the course of several weeks I ate my own body weight in this grain, what with daily helpings of quinoa cereal, quinoa soup and quinoa veggies! Needless to say, it was a tad overload and me and quinoa went on a break. Clearly this was just a temporary hitch because we’re now back in business, as we should be because this really is a super amazing whole grain. Just 1 cup of this cooked inca grain has more than 8 grams of protein and to me that’s pretty good BUT there’s more. Not only is the protein content impressive, it’s the type of protein that really gives this grain the winning edge. Quinoa (like chia seeds!) has the perfect balance of 9 amino acids and is therefore a COMPLETE protein, like the type found in meat. I make a point of arming myself with these lovely facts in answer to the well meant ‘but where do you get your protein from?’ queries! But it’s OK, quinoa is just one of many super protein sources available to vegetarians – I really like this post by ultraman Rich Roll on his top 7. Posts like this just reinforce how amazing a plant based diet is, it really does provides us with everything we need and much more.
Not only is quinoa is a vegetarian’s best friend, it’s pretty versatile stuff too. If you can cook rice, you can cook quinoa and like rice, it can be a breakfast, lunch or dinner. This super grain of the Incas is perfect for porridge, veggie stuffing, planting in salads, on it’s lonesome or as a base of crunchy, sweet, nutty granola. Quinoa granola works particularly well and it can be put together in a jiffy for a week’s worth of protein jacked breakfasts. The coconut oil and honey add a sweet smooth flavour to the clusters and allow the quinoa, oats and nuts to form a light crisp texture, kind of granola-esque!
This cereal is packed full of healthy fats, protein and fibre, providing a satisfying and low GI start to the day. Adding fresh fruit will ramp up the vitamin and mineral content and fortified nut milks will give a calcium boost too. Delicious served with ice cold milk, on oatmeal, yoghurt or simply on it’s own from the jar.
Quinoa, coconut & blueberry granola
1 cup uncooked quinoa
1 cup gluten free oats
1/2 cup dried blueberries
1/2 cup slivered almonds
1/4 cup pumpkin seeds
1/4 cup sunflower seeds
1/2 cup desiccated or shaved coconut
1/2 teaspoon salt
1/4 cup coconut oil
3 tablespoons honey or maple syrup
1. Preheat the oven to 180 ºC. In a large bowl combine all the ingredients except coconut oil & honey.
2. Melt the coconut oil & whisk in the honey. Add this to the large bowl & combine all the ingredients until thoroughly coated.
3. Place the mixture on a large baking tray and place in the middle of the oven for 25 minutes. Turn clusters over mid way through baking taking care not to over brown.
Note: If using larger sized nuts it’s advisable to add these at the start followed by smaller nuts & seeds half way through the total baking time for an even bake. The total bake time may need to extended by 5-10 minutes.