Recipe: Overnight Quinoa-Chia Pudding

🥣 This tasty pudding makes a hearty breakfast that’s packed with fiber and healthy fats.

Plus, it’s a GREAT use for leftover quinoa.

Tip: You also can use store bought crispy quinoa if you want to add some “crunch.”

Makes 2 servings.

Ingredients:

• 4 Tbsp chia seeds

• 1 cup (240 ml) vanilla non-dairy milk

• ⅓ cup (60 g) cooked quinoa

• 2 dates, pitted and chopped

• 3 Tbsp unsweetened shredded coconut

Directions:

1. In a mason jar or medium bowl, mix together the chia seeds and milk, stirring until well combined. Add the rest of the ingredients. Cover and place in the refrigerator overnight.

2. That’s it! Enjoy the next day!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by nata_vkusidey from Getty Images

Recipe: Kale-Quinoa Bowl

✅ No recipe screams “healthy” more than this one! But it’s also comforting and will keep you feeling satisfied for hours.

Makes 4 servings.

Ingredients:

• 1 cup (180 g) dry quinoa

• 3 Tbsp olive oil, divided

• 1 bunch kale, stems removed and chopped

• 1 cup (150 g) cherry or grape tomatoes, halved

• Juice from ½ large lemon

• Salt and pepper to taste

• Optional toppings: slivered almonds, walnuts, or nutritional yeast

Directions:

1. Cook the quinoa according to its package instructions.

2. While the quinoa cooks, heat 1 Tbsp olive oil in a large saute pan over medium heat. Add kale and toss to coat. Add ¼ cup (60 ml) water and cover, cooking for 3-5 minutes. 

3. Remove the cover and stir, turning the heat down to low. Let cook for another 10-15 minutes, until tender, stirring occasionally. Add more water as needed. Salt and pepper to taste.

4. Heat 1 Tbsp olive oil in a small skillet over medium-high heat. Add the tomatoes and saute for 4-5 minutes, until they soften. Set aside.

5. In a small bowl, whisk together the lemon juice and remaining 1 Tbsp olive oil. Set aside.

6. When the quinoa and tomatoes are done cooking, toss them together in the skillet with the kale. Add the lemon juice mixture and stir to coat. Add salt and pepper to taste.

7. Sprinkle with the optional toppings – slivered almonds, walnuts, or nutritional yeast – if using. Serve and enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by yuliyagontar

Recipe: Chia-Quinoa Morning Mix

Normally I share healthy, quick, and easy recipes, and while this one is definitely HEALTHY and EASY — it does take a little prep time (great weekend choice).

Here’s how it works: Prep the mix in advance, and about 20-30 minutes before your next breakfast, scoop out a serving, add liquid, and cook!

Once you master the basic recipe you can experiment by adding different fruits, grains, and spices. I focused on holiday flavors and colors for this version. :) 

Makes 12 servings.

Ingredients:

• 3 cups (240 g) rolled oats

• 1 cup (180 g) quinoa

• 1 cup (160 g) dried cranberries or cherries

• ½ cup (90 g) hemp, flax, or chia seeds (or a combo!)

• 1 tsp cinnamon (or pumpkin pie spice mix!)

• ¾ tsp sea salt

• Optional: maple syrup, Greek yogurt and/or shelled pistachios (as topping)

Directions:

1. To make the mix, combine all of the ingredients EXCEPT the optional maple syrup, yogurt and/or pistachios, and place in a sealed airtight container.

2. To prepare 1 serving: In a small saucepan, stir together 10 oz (295 ml) of liquid (water or milk) and ⅓ cup (5½ Tbsp) of the mix.

3. Bring to a boil over medium-high. Lower the heat to a simmer and partially cover the pan, stirring occasionally. Cook until thick, 20-30 minutes. Cover the pan completely and let stand for 5 minutes. Spoon into a serving bowl and add optional toppings and sweetener.

4. Serve and enjoy!

Tag me at dr_saara_haapanen (on insta) or @saara.haapanen (on fb)  if you try this recipe 👩‍🍳

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by annastories

Recipe: Moroccan Inspired Quinoa Salad

This plant-based salad is a perfect one-dish meal prep for quick lunches or dinners. Cook it up ahead of time, place in individual portion-sized containers, and add the almonds, veggies, and optional goat cheese when it’s time to eat.

Serves 4.

Ingredients:

• 1 Tbsp olive oil

• 1 medium onion, diced

• 1 clove garlic, minced

• 2 tsp Ras El Hanout OR ½ tsp each: turmeric, cumin, ginger, cinnamon

• Freshly ground black pepper

• 2 cups (475 ml) vegetable broth

• 1 cup (170 g) uncooked quinoa

• 1 (15 ounce) (400 g) can chickpeas, rinsed and drained

• ½ cup (80 g) chopped dates

• ½ cup (50 g) toasted sliced almonds

• For Serving: 2 small cucumbers, peeled and diced

• For Serving: 1 large tomato, deseeded and chopped

• Optional: Goat cheese crumbles (about a half-cup / 110 grams), 6 oz. tuna or diced/shredded cooked chicken

Directions: 

1. Heat the olive oil in a large pot over medium heat. Add the onion and saute for 3 - 4 minutes, and then add garlic, stirring constantly so that it doesn’t burn, cooking for 1 minute. Add the species and cook for another 60 seconds.

2. Add the broth slowly, stirring to incorporate the spices, and then add quinoa. Bring the mixture to a boil and reduce heat to low, cover, and cook for 15 minutes.

3. Remove from the heat and stir well. Add the chickpeas and dates, and taste for seasoning. Add salt and pepper if necessary.

4. Serve immediately or refrigerate for later. When it’s time to eat, stir in tomatoes and cucumbers, optional goat cheese, and a garnish of toasted almonds.

Protein booster: add 3 ounces of tuna or chicken before serving.

Note: the recipe calls for a Ras El Hanout spice blend but if you don’t have it on hand, you can easily substitute your own version.

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by joannawnuk from Getty Images 

Recipe: How to Make Quinoa

Ingredients:

• 1 cup quinoa

• 2 cups water

• ½ tsp. salt

Directions: 

1. Rinse quinoa in a fine sieve until water runs clear. Then, drain and transfer to a medium pot.

2. Add 2 cups water and salt and bring to a boil.

3. Cover, reduce heat to medium-low, and simmer until water is absorbed about 15-20 minutes.

4. Set aside away from heat for about 5 minutes.

5. Uncover and fluff with a fork. Will make 3 cups quinoa.

**Quinoa naturally has a protective coating, called saponins, that easily rinse off. However if not rinsed, it will be bitter and may cause an upset stomach.

**If you toasted quinoa in a skillet with a little olive oil over low heat for a few minutes before adding to the boiling water, it will have an even tastier, nutty flavor.

Photo Credit: Canva by Yana Gayvoronskaya