Quinoa (Keen-Wah). The superfood of the decade in North America. Why?
Because it’s a complete protein.
A complete protein food is a food that has all 9 essential amino acids necessary for the dietary needs of humans. Amino acids make up proteins, and proteins help our bodies grow and maintain healthy tissue, repair and assist in the production of new cells, and produce antibodies to fight infection. The body cannot make amino acids on it’s own therefore, we must get them from food.
Most complete proteins come from animal foods; milk, eggs, meat, fish and poultry. However, there are a few plant sources of complete protein, and one of them is quinoa.
I got the inspiration for this recipe for a few reasons:
- I was sick of eating oatmeal for breakfast and kept thinking, “there has to be something else”.
- My mom just found out she has a sensitivity to oats and has to cut out her beloved morning oatmeal.
- Homemade rice pudding was a childhood treat of mine, and the childhood nostalgia got me thinking.
Phytic Acid is a natural, protective toxin in whole grains that interferes with the absorption of zinc, magnesium, iron, calcium, and inhibits enzyme function.
Whole grains, beans, nuts and seeds contain naturally occurring phytic acid, which is present in the bran and hulls of these foods. Its job is to preserve and protect them from sprouting in your pantry. The problem is, this natural, protective toxin also interferes with the absorption of zinc, magnesium, iron, and calcium, and inhibits enzyme function (which helps with digestion). Soaking your quinoa will spark the sprouting process, which neutralizes the phytic acid, making more minerals available and activating nutrients and the enzymes that aid in their digestion. Therefore, you should soak your quinoa for at least 8 hours before cooking.
So on Sunday morning, I’ll set a couple cups of quinoa to soak, and by Sunday night I’m making a big batch of this so that we can eat it for breakfast throughout the week.
Cinnamon Raisin Quinoa Oatmeal
NUTRITION FACTS (per 1 serving) Calories: 290 Total Fat: 6.9g Saturated Fat: 2.3g Polyunsaturated Fat: 0.3g Monounsaturated Fat: 1.0g Cholesterol: 12 mg Sodium: 51 mg Potassium: 284 mg Total Carbohydrates: 48g Dietary Fiber: 4g Sugars: 12.3g Protein: 10.4g
- 1 cup beige quinoa, uncooked
- 2 cups whole milk (or unsweetened almond milk)
- ⅓ cup raisins, unsweetened
- 2 tsp cinnamon
- 1 tsp vanilla
- For topping:
- Chia seeds
- Pumpkin seeds
- Sliced banana
- Nut butter
- Maple syrup
- Step 1 Wash and soak the quinoa in 3 cups of water for at least 8 hours in a saucepan.
- Step 2 Rinse and drain the quinoa.
- Step 3 Add milk and raisins to the saucepan with the quinoa and bring to a boil.
- Step 4 Once boiling, add in cinnamon and vanilla and mix to combine.
- Step 5 Cover and reduce to a simmer and cook for approximately 15 minutes or until all the liquid is absorbed.
- Step 6 When ready to eat, heat quinoa up, pour a bit more milk on top, and add your favorite toppings.