I’m all about the quinoa for breakfast! Lots of people think of quinoa as a savory whole grain reserved for lunch or dinner, but why not breakfast? Oats are such a breakfast staple but quinoa should be just as popular as it’s packed with fiber, nutrients, antioxidants and is a high quality protein (8 grams per 1 cup)! This breakfast quinoa has warm flavors of apples, cinnamon, dried fruit and nuts, a healthy scoop of flaxseed meal, and a drizzle of maple syrup or honey for a hint of sweetness. A perfect way to start the day!
What is quinoa?
Quinoa is a grain crop, technically a seed, which has been grown and consumed in South America for thousands of years and was an important part of the Inca diet. It’s gluten free for all the celiacs out there and although it’s not a cereal, it’s still considered a whole grain.
Eating whole grains (a minimum of three servings a day is recommended) appears to reduce the risk of heart disease, type 2 diabetes, obesity, and stroke.1 Quinoa also contains anti-inflammatory phytochemicals which provide potential protective effects against inflammation. 2
One cup of cooked quinoa contains:
- Calories: 222
- Protein: 8 grams
- Fat: 3.55 grams
- Carbohydrates: 39 grams
- Fiber: 5 grams
% of the daily value (DV):
- Folate: 19%
- Manganese: 51%
- Copper: 39%
- Magnesium: 28%
- Zinc: 18%
- Iron: 15%
- Vitamin B6: 13%
- Vitamin E: 8%
- Potassium: 7%
- Phosphorus: 22%3
Red and black quinoa have an antioxidant advantage over white, so reach for the rich-colored variety when you can!
Flaxseed power!
Flaxseeds are small but mighty, packing an impressive amount of omega-3s (1 Tbsp contains 1,597 mg!), lignans, and fiber as well as vitamins and minerals. Make sure you’re consuming ground flaxseeds, aka flaxseed meal, as the whole seeds will just pass through before the body has a chance to extract the nutrients.
What are lignans? Lignans are a phytoestrogen and antioxidant and flaxseeds contain 75 to 800 times more lignans than other plant foods!4
Phytoestrogens have a bad reputation that they don’t deserve as they are such a powerful compound with unique health benefits! Phytoestrogens are much weaker than mammalian estrogen and they don’t behave in the same way; they have both estrogenic and anti-estrogenic effects in the body. When you consume phytoestrogens, your body produces less active forms of estrogen, which reduces breast cancer risk and can help alleviate menopausal symptoms.5 Consuming 1-4 tablespoons of flaxseed meal per day may not only help with reducing the risk of breast cancer but also contribute to the death of breast tumor cells.6
The easiest way for me to get flaxseeds into my regular diet is to add them into hot or cold cereal, smoothies, tacos or burritos, and spaghetti. I sneak them in whenever I can!
Apples and Cinnamon Breakfast Quinoa
- Total Time: 30 minutes
- Yield: 2 Servings 1x
- Diet: Vegan
Description
This whole grain and protein-rich Breakfast Quinoa has warm flavors of apples, cinnamon, dried cranberries, chopped walnuts and a drizzle of maple syrup or honey for sweetness. An energy-packed way to start the day!
Ingredients
- 1 1/4 cup Quinoa, any color/variety
- 2 1/2 cups Water
- 1/3–1/2 of an Apple, chopped
- 1/3 cup Dried Cranberries
- 1/2 tsp Cinnamon
- 1/4 cup Walnuts, chopped
- 3 Tbsp Flaxseed meal (ground flaxseeds, not whole seeds)
- drizzle of Maple Syrup (to taste)
For serving
- Splash of Plant Milk
- Sprinkle of Pepitas (optional)
Instructions
- Place 1 ¼ cup quinoa and 2 ½ cups water in a medium-sized pot on high heat. Once boiling, reduce heat to a simmer and cover with lid until water is absorbed and quinoa is fully cooked, 15-20 minutes.
- Add ½ tsp cinnamon, chopped apple slices, and dried cranberries to quinoa for the last few minutes of cooking time.
- Once quinoa is cooked, turn off heat and stir in ¼ cup chopped walnuts, 3 Tbsp Flaxseed meal, and a drizzle of maple syrup or honey until preferred sweetness. Serve immediately and top with pepitas and plant milk!
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Method: stovetop
- Cuisine: American
Did you enjoy this quinoa breakfast? I’d love to hear! Leave me comment below! 🙂
- https://nutritionfacts.org/topics/quinoa/#:~:text=Quinoa%20is%20rich%20in%20folate,36%20percent%20drop%20in%20triglycerides.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6175902/#:~:text=Quinoa%2C%20a%20well%2Dknown%20healthy,potential%20protective%20effects%20against%20inflammation.
- https://www.healthline.com/nutrition/11-proven-benefits-of-quinoa#TOC_TITLE_HDR_2
- https://www.webmd.com/diet/features/benefits-of-flaxseed#1
- https://www.oncologynutrition.org/erfc/healthy-nutrition-now/foods/flaxseeds-and-breast-cancer
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5808339/
