“Sweet” breakfasts such as cerals, bagels, or toaster waffles are a set up for a blood sugar crash. Even Oatmeal tends to be flavored with brown sugar or honey. All of these foods have their place and there is no question they have conveinence.

What if you could have a “savory” breakfast that was high in protein, and virtually cooks itself while you get dressed? With just a few minutes to get it on the stove, you can then walk away for 20 minutes till its ready. What we are talking about is a high protein grain originally from South America that digests well and will not spike your blood sugar.

Quinoa, easily available in the bulk section of your favorite store is a staple worth having around. This whole grain has a yummy nutty flavor that is good all by itself. It takes on other flavors really well too. Not only does it make a great change of pace for breakfast, it also makes a great base for salads such as Quinoa & Black Bean. Stir it into soups to give them extra texture and nutrition.

Below is a basic recipe. I encourage you to try the variations and toppings to make a more complete dish that will leave you satisfied and be a great start to your day.

Quinoa Cooking Instructions:

Quinoa is a high protein grain grown in South America. It has a light, nutty flavor and is easily digestible. The small circular grains have a coating of saponin on them that can leave a slightly bitter taste if not rinsed off before cooking.
Once you have a pot of Quinoa cooking on the stove it requires no attention, leaving you free to attend other tasks. When cooked properly, the pan will be very easy to clean. With practice, you will be able to get it started (including variations!) in under 10 minutes.

BASIC INSTRUCTIONS:
(Makes 2 Servings)

2/3 Cup Quinoa
1Cup Water

1) In a 2 quart saucepan with a tight fitting lid, Heat the water to a boil over high heat.
2) While the water is heating, place the quinoa in a mixing bowl and add 3-4 cups of water. Swish the grains around and rub them between your fingers to remove the saponin. Pour off the water, being careful not to let it take too many grains with it. Also be careful that the quinoa does not tumble out of the bowl. A large bowl with sloped sides can make this task easier.
3) Add the washed quinoa to the pan on the stove and return to a boil uncovered.
4) Cover the pan, reduce the heat to low, and set a timer for 20 minutes. Let the grain cook undisturbed.
5) When the timer goes off, remove the pan from the heat and let stand for 3-5 minutes. The Quinoa is now ready to eat.

VARIATIONS:

1) Add a rounded Teaspoon of Curry Powder to the pan after step 3 and stir once to mix.

2) Using a box grater, shred ¾ Cup of zucchini and lay it evenly on top of the Quinoa after step 3.

SERVING SUGGESTIONS:
Try one or more of the following –

1) Add Flax Oil to individual servings. (Note: Flax oil is damaged when heated. Do NOT add flax oil to the entire batch if you will be reheating it at a later time.)

2) Top with chopped fresh Cilantro or Scallions.

3) Add a scoop of Yogurt to individual servings. (Tip: Put the yogurt in a small bowl and allow the chill to come off it while the Quinoa is cooking.)

4) Sprinkle with ground Sesame Seeds or Garam Masala.

The basic ratio of grain to water

for cooking quinoa is 1 part grain to 1 ½ parts water (the whole process is the same as white rice, in fact). Using this ratio you can prepare whatever quantity you like, very easily. Be sure to use an appropriate sized pan, as the Quinoa will expand by 3 times (1 Cup uncooked will become 3 cups cooked). It is not recommended to try and cook less than ½ Cup of Quinoa, and even that quantity can prove tricky.

Once a batch of plain Quinoa is cooked, it makes a great base for salads and a tasty addition to soups. It will keep, covered, in the refrigerator for 3-4 days. The simplest way to reheat it is to use a small non-stick skillet. Just heat the pan over med-high heat, add the Quinoa and toss gently. You may wish to add a splash or two of water to create a little bit of steam. The whole process should take less than 4-5 minutes.

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