Amazing Quinoa Hash Browns
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 2
Ingredients:
1/3 cup quinoa
2/3 cup water
1 and ½ cups potato, peeled and grated
1 eggs
A pinch of black pepper
1 tablespoon olive oil
2 green onions, chopped
Directions:
Put the water in a small pan, bring to a simmer over medium heat, add quinoa, stir, cover, cook for 15 minutes and fluff with a fork.
IN a bowl, combine the quinoa with potato, egg, green onions and pepper and stir well.
Heat up a pan with the oil over medium-high heat, add quinoa hash browns, cook for 5 minutes on each side, divide between 2 plates and serve for breakfast.
Enjoy!
Nutrition: calories 191, fat 3, fiber 8, carbs 14, protein 7
Quinoa Breakfast Bars
Preparation time: 2 hours
Cooking time: 0 minutes
Servings: 6
Ingredients:
½ cup fat-free peanut butter
2 tablespoons coconut sugar
1 teaspoon vanilla extract
½ teaspoon cinnamon powder
1 cup quinoa flakes
1/3 cup coconut, flaked
2 tablespoons unsweetened chocolate chips
Directions:
In a large bowl, combine the peanut butter with sugar, vanilla, cinnamon, quinoa, coconut and chocolate chips, stir well, spread on the bottom of a lined baking sheet, press well, cut in 6 bars, keep in the fridge for 2 hours, divide between plates and serve.
Enjoy!
Nutrition: calories 182, fat 4, fiber 4, carbs 13, protein 11
Quinoa Quiche
Preparation time: 10 minutes
Cooking time: 45 minutes
Servings: 4
Ingredients:
1` cup quinoa, cooked
3 ounces spinach, chopped
1 cup fat-free ricotta cheese
3 eggs
1 and ½ teaspoons garlic powder
2/3 cup low-fat parmesan, grated
Directions:
In a bowl, combine the quinoa with the spinach, ricotta, eggs, garlic powder and parmesan, whisk well, pour into a lined pie pan, introduce in the oven and bake at 355 degrees F for 45 minutes.
Cool the quiche down, slice and serve for breakfast.
Enjoy!
Nutrition: calories 201, fat 2, fiber 4, carbs 12, protein 7
Quinoa Breakfast Parfaits
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
For the crumble:
1 tablespoon coconut oil, melted
½ cup rolled oats
2 teaspoons coconut sugar
1 tablespoon walnuts, chopped
1 teaspoon cinnamon powder
For the apple mix:
4 apples, cored, peeled and chopped
1 teaspoon vanilla extract
1 teaspoon cinnamon powder
1 tablespoon coconut sugar
2 tablespoons water
For the quinoa mix:
1 cup quinoa, cooked
1 teaspoon cinnamon powder
2 cups nonfat yogurt
Directions:
In a bowl, combine the coconut oil with the rolled water, 2 teaspoons coconut sugar, walnuts and 1 teaspoon cinnamon, stir, spread on a lined baking sheet, cook at 350 degrees F , bake for 10 minutes and leave aside to cool down.
In a small pan, combine the apples with the vanilla, 1 teaspoon cinnamon, 1 tablespoon coconut sugar and the water, stir, cook over medium heat for 10 minutes and take off heat.
In a bowl, combine the quinoa with 1 teaspoon cinnamon and 2 cups yogurt and stir.
Divide the quinoa mix into bowls, then divide the apple compote and top with the crumble mix.
Serve for breakfast.
Enjoy!
Nutrition: calories 188, fat 3, fiber 6, carbs 12, protein 7
Breakfast Quinoa Cakes
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
1 cup quinoa
2 cups cauliflower, chopped
1 and ½ cups chicken stock
½ cup low-fat cheddar, shredded
½ cup low-fat parmesan, grated
1 egg
A pinch of black pepper
2 tablespoons canola oil
Directions:
In a pot, combine the quinoa with the cauliflower, stock and pepper, stir, bring to a simmer over medium heat and cook for 20 minutes/
Add cheddar and the eggs, stir well, shape medium cakes out of this mix and dredge them in the parmesan.
Heat up a pan with the oil over medium-high heat, add the quinoa cakes. cook for 4-5 minutes on each side, divide between plates and serve for breakfast.
Enjoy!
Nutrition: calories 199, fat 3, fiber 4, carbs 8, carbs 14, protein 6
Easy Quinoa Pancakes
Preparation time: 10 minutes
Cooking time: 6 minutes
Servings: 8
Ingredients:
½ cup unsweetened applesauce
2 tablespoons coconut sugar
½ cup nonfat milk
1 tablespoon lemon juice
1 teaspoon baking soda
1 and ½ cups quinoa flour
Directions:
In your food processor, combine the applesauce with the sugar, milk, lemon juice, baking soda and quinoa and pulse well.
Heat up a pan over medium heat, spoon some of the pancake batter, spread into the pan, cook for 3 minutes on each side and transfer to a plate.
Repeat with the rest of the pancake batter, divide the pancakes between plates and serve for breakfast.
Enjoy!
Nutrition: calories 188, fat 3, fiber 6, carbs 13, protein 6
Quinoa And Egg Muffins
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 3
Ingredients:
1/3 cup quinoa, cooked
1 zucchini, chopped
2 eggs
4 egg whites
½ cup low-fat feta cheese, shredded
A pinch of black pepper
A splash of hot sauce
Cooking spray
Directions:
In a bowl, combine the quinoa with the zucchini, eggs, egg whites, cheese, black pepper and hot sauce, whisk well and divide into 6 muffin cups greased with the cooking spray.
Bake the muffins in the oven at 350 degrees F for 30 minutes.
Divide the muffins between plates and serve for breakfast.
Enjoy!
Nutrition: calories 221, fat 7, fiber 2, carbs 13, protein 14
Apple And Quinoa Breakfast Bake
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 6
Ingredients:
1 cup quinoa, cooked
¼ teaspoon olive oil
2 teaspoons coconut sugar
2 apples, cored, peeled and chopped
1 teaspoon cinnamon powder
½ cup almond milk
Directions:
Grease a ramekin with the oil, add quinoa, apples, sugar, cinnamon and almond milk, stir, introduce in the oven, bake at 350 degrees F for 10 minutes, divide into bowls and serve.
Enjoy!
Nutrition: calories 199, fat 2, fiber 7, carbs 14, protein 8
Quinoa Patties
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 6
Ingredients:
2 and ½ cups quinoa, cooked
A pinch of black pepper
4 eggs, whisked
1 yellow onion, chopped
¼ cup chives, chopped
1/3 cup
low-fat parmesan, grated
3 garlic cloves, minced
1 cup whole wheat bread crumbs
1 tablespoon olive oil
Directions:
In a large bowl, combine the quinoa with black pepper, eggs, onion, chives, parmesan, garlic and bread crumbs, stir well and shape medium patties out of this mix.
Heat up a pan with the oil over medium-high heat, add quinoa patties, cook them for 10 minutes on each side, divide them between plates and serve for breakfast.
Enjoy!
Nutrition: calories 201, fat 3, fiber 4, carbs 14, protein 8
Peanut Butter Smoothie
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 2
Ingredients:
2 tablespoons peanut butter
2 cups non-fat milk
2 bananas, peeled and chopped
Directions:
In your blender, combine the peanut butter with the milk and bananas, pulse well, divide into 2 glasses and serve.
Enjoy!
Nutrition: calories176, fat 4, fiber 6, carbs 14, protein 7
Yogurt Peanut Butter Mix
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 3
Ingredients:
6 ounces nonfat yogurt
2 tablespoons red grapes, halved
4 teaspoons grape jelly
1 tablespoon fat-free peanut butter
1 teaspoons peanuts, chopped
Directions:
In a bowl, combine the yogurt with the grapes, grape jelly, peanut butter and peanuts, toss well, divide into small cups and serve for breakfast.
Enjoy!
Nutrition: calories 187, fat 2, fiber 3, carbs 6, protein 8
Slow Cooked Oatmeal
Preparation time: 10 minutes
Cooking time: 8 hours
Servings: 3
Ingredients:
4 cups nonfat milk
2 cups steel cut pats
4 cups water
1/3 cup raisins
1/3 cup cherries, dried
1/3 cup apricots, dried and chopped
1 teaspoon cinnamon powder
Directions:
In your slow cooker, combine the milk with the oats, water, raisins, cherries, apricots and cinnamon, stir, cover, cook on Low for 8 hours, divide into bowls and serve for breakfast.
Enjoy!
Nutrition: calories 171, fat 3, fiber 6, carbs 15, protein 7
Strawberry And Quinoa Porridge
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
1 cup quinoa
2 cups almond milk
1 tablespoon coconut sugar
1 teaspoon cinnamon powder
¼ teaspoon vanilla extract
1 cup strawberries, sliced
Directions:
In a small pan, combine the quinoa with the milk, stir, bring to a simmer over medium heat and cook for 10 minutes.
Add sugar, cinnamon and vanilla, stir, cook for 5 minutes more, divide into bowls, top with strawberries and serve.
Enjoy!
Nutrition: calories 177, fat 4, fiber 7, carbs 14, protein 7
Delicious Breakfast Grain Salad
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 3
Ingredients:
3 cups water
¾ cup brown rice
¾ cup bulgur
1 green apple, cored, peeled and cubed
1 red apple, cored, peeled and cubed
1 orange, peeled and cut into segments
1 cup raisins
8 ounces low-fat yogurt
Directions:
Put the water in a pan, bring to a simmer over high heat, add bulgur and rice, stir, cover, reduce heat to medium-low, cook for 10 minutes, spread on a lined baking sheet and leave aside to cool down.
In a bowl, combine the grains with the apples, orange, raisins and yogurt, toss and serve for breakfast.
Enjoy!
Nutrition: calories 181, fat 3, fiber 8, carbs 16, protein 8
Colored Quinoa Salad
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
1 cup red quinoa
2 cups water
Juice of 1 lime
2 tablespoons stevia
2 tablespoons mint, chopped
1 and ½ cups blueberries
1 and ½ cups strawberries, sliced
1 and ½ cups mango, chopped
Directions:
Put the water in a pot, bring to a boil over medium-high heat, add quinoa, stir, cover, reduce heat to medium-low, cook for 20 minutes, fluff with a fork and transfer to a salad bowl.
Add blueberries, strawberries and mango and toss.
In a bowl, combine the stevia with mint and lime juice, whisk well, pour over the salad, toss, divide into small bowls and serve for breakfast.
Enjoy!
Nutrition: calories 161, fat 2, fiber 4, carbs 10, protein 8
Moroccan Breakfast Mix
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
1 cup quinoa
1 and ¾ cups water
1 tablespoon lime zest, grated
3 tablespoons olive oil
2 tablespoons lime juice
1 teaspoon chili powder
1 and ½ teaspoons cumin, ground
1 teaspoon coriander, ground
14 ounces canned black beans, no-salt-added, drained and rinsed
1 cup cilantro, chopped
A pinch of black pepper
Directions:
Put the water in a pot, bring to a boil over medium heat, add quinoa, lime zest, chili powder, cumin and coriander, cover, cook for 20 minutes, fluff with a fork and transfer to a salad bowl.
Add lime juice, olive oil, black beans, cilantro and black pepper, toss and serve for breakfast.
Enjoy!
Nutrition: calories 201, fat 3, fiber 4, carbs 14, protein 8
Chickpeas Breakfast Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
1 tablespoon parsley, chopped
1 tablespoon mint, chopped
1 tablespoon chives, chopped
2 ounces radishes, chopped
2 beets, peeled and grated
1 apple, cored, peeled and cubed
1 teaspoon cumin, ground
2 ounces quinoa, cooked
3 tablespoons olive oil
7 ounces canned chickpeas, no-salt-added, drained and rinsed
7 ounces canned green chilies, chopped
Juice of 2 lemons
Directions:
In a bowl, combine the parsley with the mint, chives, radishes, beets, apple, cumin, quinoa, oil, chickpeas, chilies and lemon juice, toss well, divide into small bowls and serve for breakfast.
Enjoy!
Nutrition: calories 251, fat 8, fiber 8, carbs 14, protein 14
Delicious Blueberry Breakfast Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
2 pounds salad greens, torn
4 cups blueberries
3 cups orange, peeled and cut into segments
2 cups granola
For the vinaigrette:
1 cup blueberries
1 cup olive oil
2 tablespoons coconut sugar
2 teaspoons shallot, minced
½ teaspoon sweet paprika
A pinch of black pepper
Directions:
In your food processor, combine 1 cup blueberries with the oil, sugar, shallot, paprika and black pepper and pulse
well.
In a salad, bowl, combine 4 cups blueberries with salad greens, granola and oranges and toss.
Add the blueberry vinaigrette, toss and serve for breakfast.
Enjoy!
Nutrition: calories 171, fat 2, fiber 4, carbs 8, protein 8
Kale Breakfast Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
6 cups kale, chopped
¼ cup lemon juice
½ cup olive oil
1 teaspoon mustard
1 and ½ cups quinoa, cooked
1 and ½ cups cherry tomatoes, halved
[2018] Dash Diet Cookbook Page 3