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  • Recipe: sweet and crunchy quinoa

    Quinoa is an ancient whole-grain and creates the perfect canvas for a variety of dishes, says MultiCare Health System dietitian Chelsey Lindahl. It is high in fiber and protein, as well as naturally gluten free. It is an excellent choice for vegetarians (providing a complete protein source) or those looking for healthier options. It’s very easy to prepare (you can even use a rice cooker!) and can be used interchangeably with rice in recipes. In this recipe, the quinoa highlights a new take on oatmeal for a healthy breakfast or sweet snack. 

    Makes 1 1⁄2 cups

    Ingredients
    1/2 cup quinoa
    1 cup water
    1 tablespoon pepitas
    1 tablespoon sunflower seeds
    1 tablespoon raisins
    1/2 cup nonfat milk

    Instructions
    Add quinoa to water and bring to a boil. 

    Simmer for 15 minutes. Remove from heat.

    Recipe makes 11⁄2 cups quinoa. Reserve ½ cup quinoa for leftovers. 

    Into the 1 cup of quinoa, stir in pepitas, sunflower seeds and raisins. 

    Serve with milk.

    Nutrition information
    455 calories, 12g fat, 0g saturated fat, 115mg sodium, 25g protein, 52mg cholesterol, 68g carbohydrates, 6.5g fiber

    *Recipe provided by Pam Kramer, Registered Dietitian for MultiCare Diabetes Services

    Posted on Dec 20, 2012 in Healthy Living, Recipes