Thursday, November 13, 2014

Quinoa Crunch Yogurt Parfaits

Store-bought granola usually contains a whack of refined sugar that takes your blood sugar on a roller-coaster ride. In our recipe, we eliminate the white stuff by making our granola from scratch using quinoa, oats, coconut and applesauce. Layered with fresh blueberries and a drizzle of maple syrup, it’s a gluten-free breakfast that’s easy to grab and go.

Serves: 6
Hands-on Time: 20 minutes
Total Time: 1 hour, 5 minutes

INGREDIENTS: 1⁄2 cup dry quinoa
1⁄2 cup rolled oats
1⁄4 cup unsweetened shredded coconut
2 tbsp black or white chia seeds (TRY: Barlean’s Organic Chia Seed)
1⁄2 tsp ground ginger
 1⁄2 tsp ground cinnamon
1⁄4 cup unsweetened applesauce
1 egg white
 Olive oil cooking spray
3 cups plain yogurt
3 tsp pure maple syrup, or to taste
3 cups blueberries

EQUIPMENT: 6 12-oz glass jars with lids

INSTRUCTIONS: Preheat oven to 300°F and line a 9 x 13-inch rimmed baking sheet with parchment paper. In a large bowl, combine quinoa, oats, coconut, chia, ginger and cinnamon. Stir to combine. Mix in applesauce. In a small bowl, beat egg white with a fork until foamy. Stir into quinoa mixture. Spread mixture on sheet in an even layer. Mist with cooking spray. Bake for 45 to 50 minutes, stirring every 10 minutes, until browned and almost crisp. Remove from oven and set aside to cool in tray, about 20 minutes (it will crisp up further upon cooling) Spoon 1⁄2 cup yogurt into each jar. Drizzle 1⁄2 tsp maple syrup over yogurt in each jar. Top each with 1⁄2 cup blueberries and 1/3 cup quinoa crunch. Screw on lids and refrigerate for up to 4 days.

 Nutrients per serving (1 jar of Quinoa Crunch Yogurt Parfaits): Calories: 252, Total Fat: 9 g, Sat. Fat: 5 g, Monounsaturated Fat: 2 g, Polyunsaturated fat: 2 g, Carbs: 36 g, Fiber: 5 g, Sugars: 17 g, Protein: 9 g, Sodium: 69 mg, cholesterol: 16 mg

1 comment:

  1. Your blog is nice and I found you on GooglePlus. Thanks for sharing healthy tips.