Recipes featuring healthy grains on the go
Pronounced (keen-wah), quinoa is a grain that originated in South America. Packed with protein, calcium, iron and vitamin E, this pearly little grain also has eight essential amino acids. Believe it or not, a half-cup of quinoa meets the recommended daily intake of protein for a child.
Warm and Nutty Cinnamon Quinoa
1 cup organic 1% low-fat milk
1 cup water
1 cup organic rinsed quinoa
2 cups fresh blackberries
1/2 teaspoon ground cinnamon
1/3 cup chopped pecans, toasted*
4 teaspoons organic agave nectar
1. Combine milk, water and quinoa in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low and cover. Simmer 15 minutes or until most of the liquid is absorbed.
2. Turn off heat and let stand covered for 5 minutes. Stir in blackberries and cinnamon. Transfer quinoa to four bowls and top with pecans. Drizzle 1 teaspoon agave nectar over each serving.
*To toast nuts, while the quinoa cooks, place pecans on a baking sheet and bake in an oven preheated to 350 degrees F. for 5 to 6 minutes or toast in a dry skillet over medium heat for about 3 minutes, stirring occasionally.
Note:If your child has an allergy to nuts, exclude the nuts from the recipe.
Recipe courtesy of www.101cookbooks.com
Millet is an easy to digest grain that is packed with fiber, potassium, and B-complex vitamins. Great for the whole family, millet is known to have the least risk of causing allergic reactions.
Chunky Oat and Millet Granola
Makes about 7 1/2 cups
Delish on yogurt or cottage cheese, eaten solo as a snack or draped with milk, having this healthy granola on hand means you will never have an excuse to not grab a power breakfast.
4 cups rolled oats
1/2 cup whole millet
1 cup nuts
1/2 cup sunflower seeds
1-1/2 cups whole wheat flour
1 teaspoon salt
1/2 cup honey
1 cup hot water
1 teaspoon pure vanilla extract
1. Preheat oven to 350 degrees F. In a large bowl or pot, combine oats, nuts,
seeds, millet, flour and salt.
2. In a small bowl, mix together honey, water and vanilla. Pour over dry ingredients and
spread mixture on a lightly oiled baking sheet and squeeze mixture together to
form small chunks (for even baking, be sure to not overcrowd the baking sheet).
3. Bake in oven until golden brown, about 10 to 20 minutes. As it bakes the granola may need stirring to brown evenly. Cool thoroughly before storing in an airtight container.
Oatmeal is the morning's comfort food. And eating a piping hot bowl of it may just lower your cholesterol and blood pressure. In addition, oatmeal is packed with fiber, zinc, copper and iron, and it is also a great source of protein. This quickly-cooked food is both good to eat and good for you.
Apple Walnut Oatmeal
2 cups old-fashioned oats
2 medium apples, cored, peeled, diced
1/2 cup crushed walnuts
1 teaspoon ground cinnamon
2 tablespoons real maple syrup
1 cup low-fat milk
1. Cook oatmeal per package directions. Stir in the diced apple, 1/3 cup nuts, cinnamon and maple syrup.
2. Distribute oatmeal among four bowls. Top with milk and remaining walnuts.
Recipe courtesy of www.MrBreakfast.com
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