Healthy Chocolate-flavour Quinoa Pudding with Raspberries

Ingredients

2 tbsp unsweetened cocoa powder
3 tbsp granulated sugar
2 cups 1% milk
1/2 cup quinoa, rinsed and drained
1 cup fresh or frozen raspberries (thawed and drained, if frozen)
1/2 tsp vanilla extract

Method

  1. In a deep, medium-size saucepan, whisk together cocoa and sugar until well blended.
  2. Gradually whisk in milk. Stir in quinoa. Bring to a gentle boil over medium-high heat, stirring occasionally.
  3. Reduce heat to low, cover and simmer, stirring often, for 25 minutes or until quinoa is very soft tender and pudding is slightly thickened (the pudding will thicken considerably upon cooling).
  4. Remove from heat and stir in raspberries and vanilla. Let stand, covered, for 10 minutes.
  5. Serve hot, or let cool until warm or room temperature before serving. To serve cold, refrigerate in an airtight container for up to 2 days and serve.

Makes 5 servings.

Source: Heart and Stroke Foundation of Canada

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Breakfast Bowl with Egg and Quinoa

Ingredients

1/4 cup raw quinoa
1/2 avocado, pitted and diced
2 medium tomatoes, chopped (about 2 cups)
1 cup no-salt-added, frozen corn (thawed)
1/4 cup chopped green onions
1/2 cup chopped cilantro (optional)
4 eggs
1/8 teaspoon salt
1/4 teaspoon ground black pepper
hot sauce (optional)

Method

  1. Cook quinoa according to the package directions. Remove from heat and let sit.
  2. Divide quinoa between 4 bowls. Arrange the avocado, tomatoes, corn, green onion, and cilantro (if using) between each bowl.
  3. Coat a large nonstick skillet with cooking spray and warm over medium-high heat. Crack each egg into the skillet and season with salt and pepper. Cover with a lid and cook until egg whites are set but yolk is still runny, about 3 to 4 minutes. Use a spatula to carefully transfer each sunny-side-up egg into each bowl.
  4. Garnish with hot sauce (if using) and serve.

Makes 4 servings.

Source: American Heart Association

Quinoa Pancakes

Ingredients

1-1/2 cups water
3/4 cup quinoa, rinsed
2 garlic cloves, minced
1/4 teaspoon salt
2 large egg whites
1/2 cup freshly grated Parmesan cheese
1/2 teaspoon dried basil
1/4 teaspoon freshly ground pepper
4 teaspoons extra-virgin olive oil, divided

Method

  1. In a saucepan, heat water to boiling. Add quinoa, garlic, and salt. Simmer, covered for 10 minutes.
  2. Uncover and cook 2 minutes longer until dry. Transfer to large bowl and let cool.
  3. Preheat the oven to 350°F.
  4. Stir egg whites, Parmesan, basil, and pepper into quinoa.
  5. In a nonstick skillet, heat 2 tsp oil over medium heat. Using 1/4-cup measure, make 4 quinoa pancakes. Cook each pancake until golden (2 minutes per side). Transfer to a baking sheet.
  6. Bake pancakes 5 minutes until heated through.

Makes 4 servings.

Source: The Dash Diet

Sorghum Pilaf with Grilled Radicchio and Cranberries

Ingredients

1 cup uncooked sorghum
1 tablespoon butter
1-1/2 cups chopped onion
3 cups unsalted vegetable stock
2/3 cupwater
5/8 teaspoon kosher salt, divided
1/4 teaspoon freshly ground black pepper
1/2 cup dried sweetened cranberries
1 (12-ounce) head radicchio
1-1/2 tablespoons olive oil
1/4 cup chopped walnuts, toasted

Method

  1. Heat a large saucepan over medium heat. Add sorghum and cook 4 minutes or until toasted, stirring occasionally.
  2. Remove from pan. Add butter to pan. Swirl until butter melts. Add onion and cook 5 minutes, stirring occasionally.
  3. Add sorghum, stock, 2/3 cup water, 1/2 teaspoon salt, and pepper. Bring to a boil. Cover, reduce heat to medium-low, and simmer 1 hour and 40 minutes or until grains are chewy-tender. (Liquid may not all be absorbed, but reserve this flavorful cooking liquid for another use such as soup broth.)
  4. Stir in cranberries. Cover and keep warm.
  5. Heat a large grill pan over high heat. Cut radicchio into quarters, leaving core intact. Brush all sides of radicchio with oil. Arrange radicchio in grill pan and grill 10 minutes, turning to brown on all sides.
  6. Remove from pan. Coarsely chop, removing and discarding cores. Add radicchio to sorghum mixture. Toss well to combine. Sprinkle with nuts before serving.

Makes 6 servings.

Source: Everyday Whole Grains

Jambalaya with Ingredients Grown Locally in Manitoba

Ingredients

4 oz trout, skinless
1/2 cup rye berries, cooked
1/2 cup quinoa, cooked
1/2 cup garlic sausage, cooked
1/2 cup breakfast sausage, cooked
1 carrot, peeled and diced
1 medium onion, peeled and diced
2 stalks celery, diced
1 clove garlic, minced
1 can (1.5 cups) tomato sauce
2 Tbsp canola oil
salt and pepper to taste

Method

  1. In a small frying pan, heat oil. While heating, season trout with salt & pepper and slice in half. Once the oil is hot, cook the trout to medium or desired doneness. Set aside.
  2. In the same pan, add in the diced carrot, onion and celery to deglaze the pan. Cook for 2 minutes.
  3. Add in the remaining ingredients with the exception of the tomato sauce. Cook for an additional two minutes.
  4. Deglaze the pan once again with the tomato sauce, mix thoroughly, and bring to a simmer.
  5. To serve, split the contents of into two bowls. Divide the now rested trout and place on top, season with salt and pepper and garnish with fresh microgreens or chives.

Makes 2 servings.

Source: ciao!