Breakfast Fruit Quinoa Crumble (Gluten Free, Vegan)
As we are on the home stretch through the cold winter months, it can still be hard to consume smoothies for breakfast. But let’s face it, they are quick and easy to whip together on those busy mornings. I get it and do it too. In looking for something different, warming, and wholesome that wasn’t oatmeal-based, the idea of making a breakfast crumbled with quinoa came to mind. I wanted something that wouldn't feel heavy in the stomach, not spike the blood sugar, and would keep us from being hungry in an hour. This recipe is easy to fill with your favourite fruit, clean up some of your freezer fruit and have a grab and go breakfast all week.
Why quinoa, you may ask? Well, because it packs a punch when it comes to nourishing the body and helps kick start the morning. It is interesting to note that quinoa is a seed and not a grain, coming from the Chenopodium quinoa plant. This powerhouse seed is gluten-free and is low on the glycemic index, which is beneficial for blood sugar balance. Quinoa contains all 20 amino acids, including the 9 essential amino acids (not produced in the body) to make it a complete protein. It is high in fiber and minerals like magnesium, potassium, zinc and iron and contains potent plant antioxidants, called flavonoids. Two flavonoids high in quinoa are quercetin and kaempferol, shown to decrease inflammation and protect the body against chronic disease.
When we mix quinoa with fruit and other high-impact seeds, we give our body nutrients in an impactful way to start our day. Give this recipe a try…I am positive you will enjoy it!
Tip 1: Soak your quinoa for a least 20 minutes or overnight before cooking. It makes it easier to digest and makes the nutrients more bioavailable for our body to absorb.
Tip 2: Portion this into glass jars/containers for the week. Grab it out on a busy morning, and top with a bit of warm non-dairy milk.
Breakfast Fruit Quinoa Crumble
Prep time: 15 minutes
Cook Time: 40 minutes
2 Tbsp coconut oil for greasing baking dish
2 cups blueberries
4 cups strawberries (sliced or whole)
2 cups raspberries
2 Tbsp arrowroot powder
2 cups cooked quinoa
¼ cup pumpkin seeds
¼ cup sunflower seeds
¼ cup flax seeds, ground
½ cup coconut flour
¼ cup coconut oil, melted
2 Tbsp maple syrup
· Pre-heat oven to 350 degrees
· Grease a 9x13 baking dish with coconut oil
· In a large bowl, combine fruit and arrowroot powder
· Pour fruit evenly into the baking dish
· Next, in a large bowl combine all topping ingredients, mixing thoroughly together
· Pour topping mixture over top of the fruit distributing evenly
· Place in the oven and cook for 40 minutes, until the base is bubbling and the topping is golden brown
· Serve with warm non-dairy milk over top if desired.