how to make comfort food healthier

How to Make Comfort Food Healthier.

Comfort food is delicious in part because it provides relief from anything from cold weather to stress. Though comfort foods can make you feel better in the short term, they can contribute detrimentally to your overall health. Common culprits include dishes that feature high amounts of fat, sodium, and/or sugar. Fortunately, there are some helpful tricks that can help you make some classic comfort foods healthier.

Method 1 Adjusting Classic Comfort Food Recipes.

1. Make homemade mac & cheese. You can reduce the amount of fat and sodium in this classic comfort dish by adjusting of few of its main ingredients. Namely, use 1% milk instead of cream or whole milk, reduce the amount of butter you usually include, and replace some of the cheese with corn starch. Further, use a sharp cheddar cheese, as this will contain less fat.

Opt for whole grain noodles, and make the dish especially flavorful by adding your favorites herbs and spices. Basil and turmeric are especially good seasoning options.

For another great alternative to classic mac and cheese, add two tablespoons of parmesan cheese to a cup of tomato sauce and mix this with the macaroni noodles. This dish will contain much less fat.

2. Use lean meat options. Chili and stews, for example, are other popular comfort foods. To make this type of meat dish healthier, use more vegetables and beans than meat, and opt for poultry instead of beef. If you’re hooked on red meat, select especially lean options, such as bison chuck or grass-fed beef.

A great alternative to a classic sloppy joe recipe calls for ground turkey, a tomato-based sauce made with plenty of veggies, and a whole wheat bread option instead of ground beef on white.

Grass-fed beef has the same amount of fat as skinless chicken, and grass-fed meats have omega-3s.

3. Bake a low-cal casserole. Casseroles are another comfort dish that usually include lots of fat. When baking a casserole, use low-calorie ingredients such as fat-free sour cream and low-fat cheese. Harder cheeses, such as sharp, aged cheddar will generally be lower in fat and can add flavor to many dishes.

When you’re craving casserole, consider baking vegetables such as potatoes and collard greens instead. A dish like this will provide the warmth and sustenance you’re looking for, with much greater nutritional value.

4. Bake chicken instead of frying it. Toss thinly sliced chicken tenderloins in hot sauce and lemon juice and bake them to make healthy hot wings. Dip them in low-cal blue cheese dressing for the complete experience. You can even make faux “fried” chicken by covering the tenderloins in almond flour mixed with coconut oil. Sauté to seal the coating, and bake until the chicken is fully cooked.

5. Opt for healthy soups. Some soups contain surprisingly high amounts of fat and sodium. If a recipe calls for a creamy soup, go with a low-sodium, reduced-fat option. Alternatively, use 60 – 70% of what the recipe calls for, and substitute low-fat milk for the lost liquid.

When craving soup, go for a tomato or broth-based option. Minestrone and vegetable soups are good choices. Always get the low- or reduced-sodium option, when available. Include a salad or whole grain bread with soup to balance your meal and fill you up with healthy fiber.

If you want a meat soup, go for a chicken soup that contains lots of peas, carrots, onions, and/or other vegetables.

Soups are easy to make. Make a large pot at home with low fat-ingredients. Freeze the leftovers and heat them quickly in the microwave for a quick, hearty dish.

Method 2 Keeping Your Sweet Tooth Sated.

1. Savor sweet potato fries. Another comfort food that is especially easy to crave is french fries. When this craving kicks in, go for baked sweet potato fries instead of classic fried french fries. This will significantly reduce the fat and overall calories of your snack.

Slice a sweet potato into sticks or slivers and spread them on a baking sheet coating with coconut oil. Sprinkle a conservative amount of salt and any herbs you favor on top. Bake the fries at 375°F (191°C) for about 20 minutes.

Not only are sweet potatoes healthier than french fries, they make for a relatively healthy dessert as well. Use sweet instead of savory herbs, such as nutmeg and cinnamon.

2. Go for pie filling instead of pie. One of the less healthy components of pie is the crust; however, you can indulge in a pie filling-like custard if a pie craving hits. For instance, combine pureed pumpkin flesh with 1/2 cup low-fat milk, four eggs,2 teaspoons vanilla extract, 1/2 teaspoon salt, 2 teaspoons vanilla extract, 2 teaspoons pumpkin spice, and 1 teaspoon liquid stevia (try pumpkin-spice or vanilla flavored). Pour into six greased ramekins and bake at 350°F for 45 – 50 min.

If you miss the crust terribly, sprinkle some crushed graham crackers on your serving to add a bit of crunch.

To make this and other recipes that call for eggs healthier, replace each whole egg with two egg whites.

3. Opt for dark chocolate. Dark chocolate — on its own or in a recipe — can be a great treat. Not only is it delicious, dark chocolate can provide you with healthy antioxidants, and has less fat and sugar. In fact, the darker the better. Go for an option that’s made of at least 70% cocoa.

If cookies are on your minds, use dark chocolate chips. Further, use some quinoa flour and ground flaxseed, and replace some of the sugar in the recipe with a banana.

Method 3 Establishing Some Comfort Food Ground Rules.

1. Season with spices and herbs. You may find that dishes with less fat, sodium, and sugar don’t seem as flavorful; however, you can expand your palate and learn to appreciate the taste of foods more fully by using herbs and spices to bring out flavors.

Experiment with different herbs to find some you favor. Spices are also usually healthy, though make sure a mixed spice isn’t mostly salt.

2. Cut back on cheese. Cheese is one of the most commonly consumed sources of saturated fat, and is high in sodium and calories as well. When a recipe calls for cheese, use a low-fat version. Look for cheeses with less than 3 grams of fat per serving. If you do use full-fat cheese, use less of it than the recipe calls for. Often, half the cheese called for will usually be sufficient.

Sharp cheddar and parmesan are generally decent options. You can also get away with using less of these cheeses more easily, since they are stronger in flavor.

When a recipe calls for cream cheese, use fat-free cream cheese blended in a one-to-one ratio with plain Greek yogurt. This is especially preferable for dips.

3. Eat for comfort less often. If you’re in the habit of eating comfort food frequently, try to cut back. Plan a comfort dish for the end of the week and look forward to it. To prevent cravings for unhealthy food in the first place, eat high-protein, high-fiber meals that are low in sugar. These are the best types of meals to keep you full.

Further, whenever hunger strikes, drink a full glass of water. Often, people mistake thirst for hunger and wind up consuming unnecessary calories.

4. Eat comfort foods as sides. Get in the habit of eating dishes like mac and cheese alongside at least an equal-sized portion of veggies. For instance, carrots, broccoli, and cauliflower are easy to steam, and taste great with cheesy or meaty side-dishes. If you prefer, mix veggies directly into whatever less-healthy food you've been dreaming about.

5. Eat smaller portions. When you do indulge in a comfort food of questionable nutritional value, get in the habit of eating smaller amounts. One way to do so is by eating mindfully. Sit down to eat, and focus only on your food. In fact, focus on each bite. Consider how each mouthful tastes and feels. Since this practice itself will calm you down, you’ll feel content more quickly.

November 26, 2019

How to Use Quinoa

How to Use Quinoa.

Quinoa is a whole grain cooked over the stove like rice. As quinoa is a great source of fiber and protein, adding quinoa to your diet can be a great way to add extra nutrients. There are a number of ways to eat quinoa. You can eat quinoa on its own, add it to meals, mix it in with foods, and use it for baking.

Method 1 Making Meals with Quinoa.
1. Eat quinoa on its own. Quinoa is cooked over the stove and is usually ready in about 20 minutes. Quinoa has a mild, nutty flavor and can be eaten on its own with minimal flavoring as a snack or lunch. A bowl of quinoa is a little bland, but it can be a good option for a quick and filling meal.
As quinoa does not have a lot of flavor, a bowl of quinoa can be a great meal if you're feeling a little queasy.
2. Make a breakfast or lunch bowl with quinoa. Add quinoa to a bowl and then mix in other ingredients and spices. Quinoa served in a bowl with a fried egg, veggies, a little cheese, and some hot sauce can be a great breakfast bowl. You can add any combination of foods and spices you want to a bowl of quinoa, due to its mild flavor, and have a great and quick meal for breakfast or lunch.
If you're eating lunch on the go, a quinoa bowl is a great option. It is easy to pack a quinoa bowl in a Tupperware container the way you would pack a salad.
3. Stuff vegetables with quinoa. There are many stuffed vegetable recipes, such as stuffed peppers, that require stuffing vegetables with things like beans, rice, or meats. You can substitute cooked quinoa in these recipes if you have quinoa you need to use. Quinoa can add extra fiber and nutrients to a meal, especially when used over heavier stuffings like ground beef.
4. Eat quinoa for breakfast. If you usually eat something like oatmeal for breakfast, try substituting quinoa instead. Add a bit of maple syrup to your quinoa and some nuts for a quick breakfast on the go.
Leftover quinoa can also be used as a cereal. Add some quinoa to a bowl and mix in some fresh berries. Fill the bowl with milk for a quick, easy, and nutritious breakfast.
5. Make a pasta dish with quinoa. Noodles do not have as many nutrients as quinoa and tend to have more calories. Try substituting quinoa for noodles in a pasta recipe. Instead of making spaghetti with noodles, for example, mix your sauce, meat, and cheese into a bowl of quinoa. You will still get the same basic flavor, but without the empty carbs.

Method 2 Adding Quinoa to Other Foods
1. Add quinoa to a salad. If you're having a salad for lunch or dinner, mix a handful of leftover quinoa into your vegetables. This will add extra fiber and protein,making the meal more filling and nutritious.
Nuts are frequently used to add protein to a salad. While nuts are nutritious, they are high calorie. If you're trying to cut back on calories, substitute quinoa for nuts in your salad.
As quinoa has a mild flavor, it blends well with a variety of different dressings and flavor profiles.
2. Stir quinoa into chili. A hearty chili is a great meal if you want something quick and easy to reheat. To add extra fiber and nutrients to a chili dish, mix in some quinoa during the last 15 minutes of cooking time. About two cups is enough for a full batch of chili.
Remember, quinoa only has a mild flavor. You do not need to go overboard adding extra spices after throwing in your quinoa.
3. Use quinoa instead of breadcrumbs. For things like breaded chicken or pastas topped with breadcrumbs, breadcrumbs often add unnecessary extra calories without extra nutrients. Instead of breading chicken with breadcrumbs, bread it with cooked quinoa. You can still follow the recipe more or less the same, but swap out breadcrumbs for cooked quinoa.
4. Use quinoa in a smoothie. A smoothie can be a quick and healthy snack to have before or after a workout. However, smoothies are sometimes not filling. Adding extra protein to your smoothie can help you get full faster, so add some quinoa to your smoothie before blending it. Due to quinoa's mild flavor, it will not interfere with the existing ingredient's flavors.

Method 3 Baking with Quinoa.
1. Add quinoa to a quiche. Quinoa can add extra protein and antioxidants to a quiche. For every eight eggs you add to a quiche, you can add one cup of cooked quinoa. The next time you're baking a quiche, try adding quinoa to add nutrients to the dish.
2. Bake energy bars with quinoa. Combine two cups of quinoa with a cup of whole wheat flour. Then, add any mix-ins you want such as dried fruits, chocolate chips, or seeds. Add two cups of oats, one egg, and a teaspoon of baking soda. Form the batter into bars and bake at 375 degrees Fahrenheit for 20 minutes. This will make great energy bars to eat as a nutritious snack throughout the day.
3. Fold quinoa into a cake batter. If you want to add a little nutrition to cake, sprinkle some cooked quinoa into the batter and then mix it in. This will not interfere with your cake's flavor, but it will help slow down blood sugar spikes after eating a slice of cake.
Keep in mind, a cake is not a healthy option even with the addition of quinoa. It is still high in sugar and should only be eaten as a treat.

April 02, 2020

how to make recipes with chia seeds

How to Make Recipes With Chia Seeds.

Chia seeds are high in Omega-3 fatty acids and contain high levels of antioxidants and valuable nutrients. They are rich in fiber and do not need to be ground for your body to absorb their nutrients. Chia seeds can be used in many different ways. Follow these steps to make more recipes with chia seeds.







Method 1 Use Chia Seeds as a Topping.



Perhaps one of the easiest ways to add chia seeds to your diet is to sprinkle them on top of breakfast foods, baked goods, salads, and even meat dishes. They can be added before or after the food is cooked. Chia seeds have a nutty flavor and can even be eaten alone but if you choose to use them as a topping, try these suggestions to make sure they pair well with your recipes.



Add chia seeds as a topping for granola or cereal. Using chia seeds with recipes that are grain-based will make the seeds less noticeable. Oatmeal, muesli, and other breakfast grains make ideal bases for a sprinkle of chia seeds.



Top baked goods with chia seeds. Breads, muffins, granola bars, and other grain-based baked goods are simple receptacles for a few chia seeds.

If added before baking, the seeds develop a toasted flavor and may settle into the batter or dough. If added afterwards, do so while the baked good is still warm to enable the seed to attach itself firmly to the product.

Cobblers and streusels can easily incorporate a small handful of chia seeds with little noticeable impact on flavor, even for sweet dishes.



Sprinkle chia seeds on dairy products. Yogurt and ice cream can benefit from the nutty flavor and added texture of chia seeds as a topping.

If you prefer fruit-based jams or syrups with yogurt or ice cream, try stirring chia seeds into the fruit topping to blend them instead of sprinkling the chia seeds as a separate topping.



Use chia seeds as a salad topping. Chia seeds can be used like nuts or sunflower seeds in regular salads. They can also be mixed in with salad dressing just prior to serving.







Method 2 Use Chia Seeds as a Substitute in Recipes.



Regardless of the type of food you want to make, chia seeds can probably be used to replace one of the ingredients. Make a list of common substitutions that you would like to incorporate into your regular dishes until you learn how to appropriately mix the chia seeds into regular recipes.



Replace eggs or oil with chia seed gel. Mixing a tablespoon of chia seeds with ¼ cup of water will provide about the equivalent of a single egg or quarter cup of oil for a recipe. Most recipes can tolerate about a 25% substitution of chia seeds for eggs or oil without a noticeable alteration in flavor.

This technique can also help stretch eggs for omelets and soufflés. Just prepare about a quarter of your egg needs by mixing in chia seeds and milk into the beaten eggs about 10 minutes before cooking them.



Use chia seeds as a thickener. Because chia seeds form a gel in liquid, they can be added to soups, stews, sauces, and marinades to help thicken the liquid in place of corn starch or flour.

Chia seeds can also be blended into juice smoothies to add the thicker texture normally provided by whole fruits or yogurt.

If you have accidentally added too much liquid to a recipe, including baked goods, adding chia seeds can thicken the dough by absorbing the excess liquid.



Bind ingredients with chia seeds. Meatballs and meatloaf can be held together with chia seeds and a bit of water once mixed with the ground meat. Jellies, jams, and compotes can also benefit from the gel properties of chia seeds.



Replace oats or pudding mixes with chia seeds. Because chia seeds firm when mixed with liquid, ground seeds and flavorful liquids help form a gel that can give the consistency of porridge when hot or pudding when cold.

For dessert-like chia mixtures, mix the seeds with sweetened or flavored milks or juices. For breakfast-like chia mixtures, stir the seeds into hot milk or water and then flavor to your preferences with brown sugar, cinnamon, or other breakfast toppings.







Method 3 Add Chia Seeds to Traditional Recipes.

Chia seeds are very versatile, and because of their mild nutty flavor, they can be mixed into virtually any regular recipe. In some cases, additional liquid will be necessary to prevent over-drying or thickening of the food. Some experimentation may be necessary to get the appropriate consistency or quantity of chia seeds for your own recipes.





Mix chia seeds into one-dish meals. Lentil or bean soups, slow-cooker recipes, and casseroles are ideal for adding chia seeds.

Stir the seeds into the broth or sauce and monitor the consistency for about 15 minutes to determine if additional liquid is necessary. If so, consider adding the primary liquid base of the recipe (milk, broth, water, or juice, for instance).



Add chia seeds to peanut butter or other spreads. Because of the nutty flavor and texture, chia seeds can easily be added to sandwich spreads to get extra fiber and nutrients.



Include chia seeds in breading and batter. Chia seeds can be added to traditional breading for chicken, pork, and even tofu to add a nutty, crunchy aspect to traditional breadcrumb or cereal-based breading. Chia seeds can also be used in batters for fish or vegetable tempura to add flavor to pan-fried, battered dishes.



Mix chia seeds into rice dishes. Traditional recipes with a base of rice, such as jambalaya or stuffed peppers, can easily tolerate chia seeds added after the rice has been cooked completely. The meals will benefit from the added nutrients of the chia seeds without altering flavor significantly.



Include chia seeds in nut mixes. Homemade trail mix, nut clusters, and snack bags can easily incorporate chia seeds to improve nutrition and add to the nutty flavor of the original dish.





Tips.

Chia seeds can be mixed with nutritious liquids and consumed quickly for a healthy sports drink or breakfast shake.

Kids can easily make their own pudding or gelatin dessert as a fun project, making it easy to please the various dessert preferences of a large family. Offer mix-ins for homemade puddings such as coconut milk, fresh fruit, cinnamon, honey, brown sugar, or Nutella.

Add chia seeds to thicken blender (Vitamix) applesauce without cooking.



Warnings.

Although chia seeds are healthy additions to a balanced diet, consuming chia seeds with every meal can add a considerable amount of fat to the diet.

November 18, 2019

How to Make Healthier Breakfasts Using Quinoa

How to Make Healthier Breakfasts Using Quinoa.

Quinoa quickly become a very popular and nutritious whole grain. It's available in nearly every grocery store and many people now have access to this great, gluten-free whole grain. Although quinoa is considered a "whole grain," it's actually a seed. It's classified as a grain because it cooks and is eaten like a grain (like rice or couscous). Quinoa in particular, is very high in protein, fiber and a variety of vitamins and minerals. In fact, it has about 5 g of fiber and 8 g of protein per cup. However, quinoa shouldn't only be eaten as a side dish at dinner. You can also use quinoa in your breakfast making it a very nutritious meal.

Method 1 Making Hot Quinoa Porridge for Breakfast.
1. Get out the right cooking equipment. Like oatmeal, quinoa can be made into a delicious and warm breakfast meal. You'll need to get out the right equipment to make warm quinoa porridge for breakfast.
Start by setting out a heavy-bottomed pot. While it is possible to microwave quinoa, cooking it on the stovetop like traditional oatmeal is done more commonly, particularly when you want to cook it to the consistency of porridge.
You will not need a pot with a lid to make quinoa porridge. You need to continually stir without the lid to get the proper consistency of this dish.
You'll also need to keep an eye on your quinoa and stir consistently as it cooks. Use a wooden spoon or spatula to keep it from sticking to the bottom of the pot.
2. Choose your mixing liquid. You'll need to choose what type of liquid you want to use to make your hot quinoa porridge. Depending on your diet, there are a variety of options to choose from.
Try regular milk. Whether you do skim or whole milk, adding milk to your warm quinoa can help make your porridge creamy and rich. Plus, it'll add a hit of calcium and protein.
If you don't want to use cow's milk, you can also do dairy substitutes. Try almond, soy or even rice milk if you'd like. They all work well in this recipe.
If you don't want to use any milk at all, you can also make your porridge with water. It won't add any creaminess to your porridge, but still gets it to the right consistency.
3. Whisk in spices and flavorings. Like oatmeal and other hot breakfast cereals, you can add a variety of different spices or flavorings to your quinoa porridge. Follow a recipe or consider adding your favorite flavors.
If you like you can add some extracts to your hot quinoa to add flavor. Try adding vanilla, almond or even coconut extract to your quinoa.
If you like a natural source of vanilla, consider cooking your quinoa with a split vanilla bean for flavor.
Spices like cinnamon, nutmeg, ginger or clove are also quite tasty in a warm quinoa porridge.
4. Add your sweetener. Quinoa is not naturally sweet. In fact, it can sometimes have a more savory or even slightly bitter flavor. If you're looking for a sweet porridge, you'll need to add a source of sweetness to your porridge.
If you want to add a natural sweetener that isn't as processed as white sugar, consider drizzling in some honey, agave syrup, molasses or maple syrup.
If you're watching your total calorie or sugar intake, you may opt for a no-calorie sweetener like sucralose or truvia.
You can also consider leaving out sweeteners altogether. If you make your porridge with milk and add spices or fruit, there might be enough natural sweetness for your tastes.
5. Consider balancing your quinoa breakfast with other toppings. Once your quinoa porridge is made, there are a lot of different toppings you can add on. Whether you like Chia seeds, nuts, dried fruit or fresh fruit, you can add an additional hit of nutrition with some toppings.
Try fresh fruit on your quinoa. You can add any type of fruit you'd like. Apples would go well with cinnamon and nutmeg or sliced peaches may go well with vanilla extract.
You can also add dried fruit to your porridge as well. It's little chewier and sometimes tart which can be a nice addition to your breakfast meal.
You can also add some healthy fats and protein by adding nuts to quinoa. Whether it's almonds, cashews or pistachios, these are other great toppings.

Method 2 Using Quinoa in Other Breakfast Recipes.
1. Make a quinoa granola. If you like a little crunch on your morning yogurt, consider making a quinoa granola. Using a high-protein grain like quinoa can boost the nutrition of a traditional granola recipe.
Start this recipe by preheating your oven to 350 degrees.
In a large bowl, mix together 1 cup of rolled oats, 1/2 cup uncooked quinoa, 2 cups of nuts, 1 tablespoon of honey and a pinch of salt. Stir to combine.
In the microwave, melt 3 1/2 tablespoons of coconut oil together with 1/4 cup of maple syrup. Stir frequently until the liquids are completely combined. Pour immediately over the dry ingredients.
Pour the granola onto a rimmed baking sheet and press into an even layer. Bake for about 30 minutes. Half way through the baking process, stir the granola to ensure even browning. Allow to cool thoroughly and serve at room temperature.
2. Add cooked quinoa to a breakfast burrito. For a Mexican spin on your breakfast, make breakfast burritos. Adding quinoa will provide an additional source of protein and fiber to your burrito.
Start by scrambling 1 egg over medium heat in a nonstick skillet. Once cooked, place in a small bowl.
Add in 1/3 cup of cooked quinoa and 1/4 cup of thawed chopped frozen or baby spinach to your scrambled egg along with a generous sprinkling of shredded low-fat sharp cheddar cheese.
Place your burrito filling into the center of a 8" whole wheat tortilla. Roll up tightly and serve immediately or wrap in plastic wrap and stick in the freezer for another day.
3. Make a quinoa breakfast hash. If you're in the mood for a savory and filling breakfast, try making quinoa hash. Substitute quinoa for shredded potatoes in this tasty recipe.
Heat a large skillet over medium heat and add four strips of bacon (or skip this step if you don't eat meat or like bacon). Cook until the bacon is crunchy and the fat has rendered out. Remove bacon from pan and roughly chop.
To the still hot pan, add in 1 cup of cooked quinoa, 1/2 cup of diced peppers, 1/2 cup of diced onions and 1 cup of sliced mushrooms. Sauté for about five to six minutes or until vegetables are soft and quinoa is heated through.
Turn up the heat slightly. Press the quinoa mixture down into the bottom of the pan. Allow to crisp up and brown for about one to two minutes. Serve immediately with eggs if you'd like.
An alternate recipe is to make a mixture of cooked quinoa, peeled and grated raw potato then add to eggs and spices to taste. Cook on a large skillet for about seven minutes on each side until golden brown.
4. Bake quinoa muffins. If you're in a rush in the mornings, you can try making quinoa muffins ahead of time for a quick, protein and fiber filled breakfast. Freeze leftovers so you'll have a stock of these tasty muffins.
Start by preheating an oven to 375 degrees. Lightly grease a muffin tin with cooking spray.
In a large bowl, mix together 1 cup of cooked quinoa, 1/2 cup of applesauce, 1 mashed banana, 1/2 cup of milk, 1 teaspoon of vanilla and 1/4 cup of honey. Mix until thoroughly combined.
Peel and roughly chop 1 apple or pear and stir into the quinoa mixture as well.
Fill each muffin tin to the top with the quinoa mixture. Bake for about 20 – 25 minutes. Remove from the oven and allow to cool for five minutes before enjoying.

Method 3 Purchasing and Using Quinoa.
1. Choose the type of quinoa. Quinoa is now available in most local supermarkets. You don't have to go to a specialty store or health foods store to find this nutritious grain.
When you're looking for quinoa, it will be found in the grain aisle along with rice, couscous and pasta.
There may be more than one type of quinoa available. You may see white, black, red or even tri-colored quinoa.
Of all the quinoa colors, white or tan quinoa has the lightest texture and it cooks up slightly fluffier than other types and has the most delicate taste. Black quinoa has a slight earthy flavor while the red quinoa has a richer taste and a bit chewier texture and nutty. These two take slightly longer to cook than the white quinoa.
If you're using quinoa in a breakfast recipe, especially if kids are eating it, you may want to stick with white as it's most similar in color to oats.
2. Purchase dry or pre-cooked quinoa. Most of the time, you'll be able to find uncooked quinoa in the grain aisle of the grocery store; however, some stores may have pre-cooked quinoa for you.
Quinoa only takes about 15 minutes to cook from scratch. If you can only find uncooked quinoa, that will work perfectly in many breakfast recipes. Plus its not hard to cook from scratch.
If you are lacking in time or are unsure of how to cook quinoa, some stores sell precooked quinoa. You might find this in the grain aisle, refrigerated section, on the salad bar or even in the frozen section.
Pre-cooked quinoa may be a little bit more convenient and make for a faster breakfast recipe.
3. Rinse quinoa before using. If you haven't cooked quinoa before, there is a little secret trick to make it correctly. You'll need to rinse it first before cooking it.
Quinoa has a coating on the outside of the seed that acts as a natural pest repellent. It's called saponin. This is a natural compound that tastes bitter and soapy if not removed from the quinoa.
Place quinoa in a fine mesh strainer or a sieve. Run it under cold water, stirring or shaking it to help get all the seeds washed thoroughly.
Transfer your washed quinoa directly to your pot or pan and begin to cook it.
Note that some boxed quinoa or quinoa mixes are already washed or rinsed. You do not need to repeat this step. Make sure to read the instructions on boxes or packages first.
4. Store cooked quinoa correctly. Many of the breakfast recipes that do use quinoa, call for cooked quinoa. Making it in advance can help cut down on an extra step and cooking time in the mornings.
Consider taking time on the weekend or a free weeknight to go ahead and cook up a batch of quinoa.
Make sure to review what recipes you'll be making for breakfast and note how much cooked quinoa you'll need for the week.
Dry quinoa usually doubles in volume after cooking. 1/2 cup of uncooked or dry quinoa results in about 1 cup of cooked quinoa.
Store quinoa in a airtight container in the refrigerator for about five to seven days. You can also store it in a freezer container for up to three months.
5. Finished.

Tips.

Quinoa is a great whole grain that can be used in a variety of breakfast recipes. Keep trying new recipes until you find something you like.
Quinoa can be used in most recipes that contain a grain — like oats. Just substitute in quinoa instead.
Quinoa can have a unique flavor that may take some getting used to. Trying different flavorings and seasonings until you find a combination you enjoy.

April 08, 2020