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FOOD & RECIPES / Healthy Recipes

Quinoa for breakfast, lunch and dinner

Lex Gueco is an American-born Glasgow-based writer, and the bon vivant chronicling her edible musings on the food blog ever epicurious. She is an urban explorer discovering all things brilliant and delicious by immersing herself in diver...

Try these three ways to integrate quinoa into your daily diet

From SheKnows UK
Pronounced "KEEN-WAH" this wonder seed is a complete protein source that is also high in minerals, such as magnesium and iron, as well as fibre. Its versatility in the kitchen offers an array of healthy meal options for you and your family. Our breakfast, lunch and dinner recipes will give you more reasons to make quinoa a cupboard staple in your home.

Quinmeal in a bowl

Breakfast: Quinmeal

Serves 4

Ingredients:

  • 200 grams oats
  • 100 grams quinoa
  • 1 teaspoon coconut oil
  • 1 litre water
  • 120 millilitres coconut or almond milk
  • Cinnamon

Directions:

  1. Rinse the quinoa in a sieve (this removes the bitter taste).
  2. Using a kettle boil the water while you heat the coconut oil in a saucepan over a medium heat.
  3. Add the oats to the heated oil and stir gently for a minute.
  4. Add the quinoa and the water slowly to the oat mixture and bring it to a boil.
  5. Reduce the heat and allow the mixture to simmer for approximately 20 minutes until cooked. The quinoa should be fluffy yet retain a nice chewy texture.
  6. Add your choice of milk, stir in the cinnamon and top with fruit.

Options: For an extra nutritional boost add chia or flaxseed to your Quinmeal and consider using seasonal fruits: sliced bananas, fresh berries and chopped apples are all good alternatives.

See why quinoa should be a staple in your cupboard >>

Avacado quinoa with seared tuna steak

Lunch: Avocado Quinoa with Seared Tuna Steak

Serves 2

Ingredients:

  • 100 grams quinoa
  • 480 millilitres water
  • 1 ripe avocado, pit removed, peeled and mashed
  • 2 Tuna steaks
  • 3 garlic cloves, finely diced
  • 280 grams fine green beans
  • 150 grams sugar snap peas
  • 1/4 red onion, diced
  • Olive oil
  • Salt
  • Pepper
  • Sesame seeds (optional garnish for warm salad)

Directions:

  1. in a sieve rinse the quinoa to remove any bitterness and cook it according to the package instructions until the water has been absorbed and the quinoa is fluffy but still retains a chewy texture.
  2. In a bowl cream the avocado with one garlic clove and add a pinch of salt and pepper to taste. Stir the avocado mixture into the quinoa until it is incorporated entirely.
  3. Bring a frying pan to a medium-high heat and add about a tablespoon of olive oil.
  4. Season both sides of the tuna steaks with salt and pepper.
  5. Sear each side of the tuna for 1-2 minutes, using tongs to carefully flip the steaks.
  6. Once the steaks are crisply seared remove them from the heat and set them aside.
  7. Add the red onion to the pan, followed by the remaining garlic cloves, the green beans and the sugar snap peas.
  8. Heat the vegetables for a few minutes and season with a pinch of salt and pepper to taste. Garnish them with the sesame seeds before removing them from the heat.
  9. Serve the tuna steaks with the avocado quinoa mash and the warm green bean and sugar snap pea salad.

Options: Not a fan of tuna? Use another high protein source such as organic free-range chicken breast or organic grass-fed beef.

Looking for ways to jump-start your diet? >>

Naked turkey quinoa burgers with spinach salad

Dinner: Turkey Quinoa Burgers with Spinach Salad

Serves 6

Ingredients:

  • 1 tablespoon olive oil
  • 500 grams minced turkey
  • 100 grams cooked quinoa
  • 50 grams spinach, chopped
  • 1/2 onion, finely chopped
  • 3 garlic cloves, finely diced
  • 1/2 teaspoon cumin
  • 1/4 teaspoon paprika
  • Salt
  • Pepper
  • 200 grams spinach, rinsed and drained
  • Red onion, thinly sliced
  • 1/2 avocado, diced

Directions:

  1. In a frying pan heat the olive oil on a medium-high heat.
  2. Add the chopped onion and cook for 2 to 3 minutes until it becomes translucent. Add the garlic and cook for an additional minute. Finally add the chopped spinach and cook down for another minute. Remove the mixture from the heat and transfer it to a bowl.
  3. Crumble the minced turkey and cooked quinoa into the onion, garlic and spinach mixture. Add the spices and season with salt and pepper to taste.
  4. Form the meat mixture into round flat patties of the desired thickness and add a little additional oil to the frying pan.
  5. Cook the burgers for up to 5 minutes on each side until a golden brown colour is achieved.
  6. Mix the rinsed spinach with the sliced red onion and avocado and dress the salad with a simple vinaigrette.
  7. Serve the burgers with the spinach salad.

Options: Partner or kids not turkey lovers? Minced chicken, lamb or lean beef are great alternatives for these burgers for a healthy evening treat.

More healthy recipes

Avocado and chilli salad
Fruit salad with honeyed tahini dressing
Jamaican jerk chilli

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