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Healthy And Easy Quinoa Recipes For The Whole Week

Healthy And Easy Quinoa Recipes For The Whole Week

A registered dietitian Sarah-Jane Bedwell suggests quinoa recipes for the whole week. They are healthy, easy to make, delicious and budget-friendly as well.

For this purpose, quinoa is a great choice. The gluten-free grain is simple to make and delivers five grams of fiber per cooked cup. It’s also very versatile which makes it a great option for prepping a batch on Sunday and using it in healthy meals throughout the week.

1. Sunday


First, take 1.5 cups of dry Ancient Harvest Organic Quinoa, combine it with 3 cups of water in a large pot and bringing it to a boil, reducing to a simmer, and cooking for about 15 minutes, or until all the water is absorbed. Tip: you know quinoa is done when you see a spiral string, which is the germ ring, coming out from each grain.
Now, we have three cups of cooked quinoa to use in a variety of ways throughout the work week.

2. Monday

Let’s start with a breakfast quinoa. Fluff ½ cup of the cooked quinoa with a fork and add ½ cup unsweetened vanilla almond milk, 1 tablespoon chopped walnuts, 2 tablespoons dried cranberries, and 1/8 teaspoon each of fresh orange zest and ground cinnamon. This tasty, nutty breakfast has just 300 calories while providing 5 grams of fiber and 8 grams of protein. Tip: If you prefer a warm breakfast, simply heat all ingredients together, stirring constantly in a saucepan over low heat until warmed.

3. Tuesday

The chilly winter weather has us craving hot and hearty dinners. So take about ½ cup of the pre-cooked quinoa to make this quinoa veggie burger. The quinoa combined with cannellini beans, Panko bread crumbs, and egg produces the perfect texture, and the Italian herbs yield a yum-worthy flavor. Plus the patty has 8 grams of fiber and 11 grams of protein. Win!

4. Wednesday

This great lunch is so satisfying that it is hard to believe that it only takes a couple of minutes to throw together. As Sarah-Jane says, it’s a Mediterranean take on a burrito bowl that combines ½ cup of that cooked quinoa, 3 ounces tuna, ¼ cup artichoke hearts, 2 cups baby spinach, ¼ cup each diced cucumbers, feta cheese, and tomatoes, and 1/8 cup sliced Kalamata olives. Then you top it all off with a tablespoon of extra-virgin olive oil and ½ tablespoon red wine vinegar. It’s filling, tasty, and provides a whopping 30 grams of protein. Easy-Peasy.

5. Thursday

Now, it’s time to put quinoa on snack-duty by using 1 cup of the pre-cooked quinoa to make these super delicious Almond-Cranberry Quinoa Cookies. The sweet and chewy snacks have around 200 calories with 3 grams of fiber and 5 grams of protein per serving.

6. Friday

You can use the final ½ cup of cooked quinoa to make a personal pizza using this recipe for quinoa pizza crust:

Ingredients

Directions

  1. Adjust an oven rack to the upper third of the oven and preheat it to 450°F/230°C.
  2. Heat the oil in a medium ovenproof skillet until simmering. Add the onion and cook, stirring until soft and translucent, about 5 minutes. Add the garlic and cook until fragrant, 1 minute. Add the quinoa and Parmesan cheese and stir to combine. Then, with a rubber spatula, flatten out the quinoa. Reduce the heat to medium and cook about 10 minutes without stirring to allow the quinoa base to crisp.
  3. While the quinoa cooks, season the eggs with salt and pepper and whisk them in a large bowl. Pour the eggs over the quinoa and dollop the roasted tomatoes evenly over the eggs. Arrange the cheese in a circular pattern over the eggs.
  4. Bake until puffed and set, about 10 minutes. Turn the broiler on and broil until the frittata is puffed and golden and the cheese has begun to char, 3 to 5 minutes. Remove from the oven and allow to rest for at least 5 minutes before serving. Top with basil.

The crust is the perfect combo of crispy-on-the-outside and fluffy-on-the-inside. Just throw on your favorite sauce and toppings, and you have the perfect Friday night dinner at home. According to Sarah-Jane, it is way better than delivery!

See also: This Delicious Hot Drink Is Packed With Antioxidants.

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