I’ll be the first to admit that I don’t always have time or give myself time to enjoy a cooked breakfast. Fortunately, it’s easy to blend together a nutritious and filling smoothie. But for those days when I do have the time, I love to make a hearty bowl of oatmeal- gluten free, of course.
For this recipe, I opted to add more than just GF oats. By adding quinoa, this breakfast becomes a very well-rounded bowl of essential vitamins, minerals, and protein.
If you are unfamiliar with cooking with quinoa, don’t be intimidated! Cooking quinoa is just like cooking rice- very easy. The catch is that rice tastes good plain, and quinoa doesn’t (in my opinion).
However, quinoa takes on the flavors of whatever it’s cooked with, making it easy to incorporate into meals like oatmeal, chili, and meat sauce- to name a few.
So without further ado, lets get to making this bowl of deliciousness!
Ingredients (makes enough for 2)
- 2 cups of water
- 1 cup almond milk (or any plant-based milk)
- ¼ cup quinoa (rinse in fine mesh strainer before cooking to remove bitter taste)
- 1 tbsp coconut oil
- 1 cup gluten free oats
- 1 organic Fuji apple peeled and cubed
- Dash of cinnamon
- Pinch of salt
- Optional: 1 tsp of your preferred sweetener
- Optional Toppings: Cacoa nibs and blueberries
Quinoa: The Mother of All Grains
Although not technically a grain (it’s a pseudo-cereal), quinoa is widely recognized in the nutrition world as a whole grain. And I believe it’s for good reason, as quinoa comes with a WHOLE LOT OF BENEFITS!
First, quinoa is a wonderful source of protein. In fact, it is one of the few plant-based items that contain all 9 amino acids- making it a complete protein. This may not seem like a big deal, but it really is, especially when we live in world that believes the only “real” protein comes from animals.
Basically, quinoa proves to the world that you can be a vegan or vegetarian and still maintain adequate protein consumption in your diet.
Secondly, quinoa is rich in essential vitamins and minerals like:
- Magnesium
- Manganese
- Folate
- Iron
- Copper
- Zinc
- Potassium
NOTE: In order to aid your body’s absorption of these vitamins, minerals, and proteins, soak the quinoa in water before rinsing and cooking. Fours hours is optimal, but even 5 minutes of soaking can help (anything is better than nothing).
And my final point, quinoa is a powerful source of fiber; which aids in reducing constipation, high blood pressure, high blood sugars, high cholesterol, and hemorrhoids (1).
The one that really catches my eye is constipation; mainly because endometriosis can affect the bowels and cause constipation or diarrhea.
Of course, there are many other benefits to Quinoa, but I think you are ready to dive into the recipe.
Let’s go!
Instructions
- In its own small pot/kettle, heat up the water and milk on the stovetop until boiling.
- Add the coconut oil to saucepan and bring to medium heat.
- Add the GF oats, stir and toast the oats for 2 minutes.
- Add the Quinoa, hot water and milk, cubed apple, dash of cinnamon, salt, and optional sweetener to the pot. Bring everything to a boil.
- Once boiling, reduce to simmer, cover, and cook for about 25 minutes.
- Stir occasionally and add water or milk if you desire a thinner consistency in your oatmeal.
- After 25 minutes of cooking, turn off heat, and transfer to serving bowl.
- Optional: Top with blueberries and Cacoa nibs for added texture and flavor!
- ENJOY!
Meal Prep Tips:
This recipe makes enough for 2 people, but if you are cooking for one, safe the rest for tomorrows breakfast! Or make double the recipe for a week’s worth of ready to eat oats.
Leftovers can be eaten cold or warmed in the microwave for an easy and quick breakfast.
Ware, M (2018). Health Benefits of Quinoa. Medical News Today (website). Retrieved from https://www.medicalnewstoday.com/articles/274745.php