Healthy Rice Krispie Buns

Posted on June 29, 2015 by teesnutrition

These look like rice krispie buns don’t they…

But.. They’re not 😉

Instead of using rice krispies I followed one of Deliciously Ella’s recipes from her cookbook and made these really delicious Quinoa and Cacao Crispy Treats! The main ingredient used in this recipe instead of using rice krispies are Quinoa Pops…

Quinoa is one of my favourite foods because it’s so nutritious and I love adding it to everything and anything so you can imagine how excited I was when I found this recipe 😀 I used love making rice krispie buns when I was younger for any parties that were going on and I know to this day that rice krispie buns are a staple food party piece at most children’s parties which is why I really want to share this recipe with you all because these quinoa and cacoa crispy treats are just as fun to make as your normal rice krispie buns but they have the added bonus of being super nutritious 😀

Anyway enough chatter.. here is the recipe from Deliciously Ella’s (http://deliciouslyella.com/) cookbook which I would highly recommend purchasing!

Quinoa and Cacao Crispy Treats ~

Ingredients

1 and a 1/2 cups (60g) of quinoa pops (I was able to buy these in Cornucopia, the health food shop in Macroom)
1/3 of a cup of raw cacao powder (80g)
6 tbsp of pure maple syrup/honey
5 tbsp of coconut oil
2 tbsp of almond butter (or preferred nut butter)
cupcake cases

Method

Place the coconut oil, cacao powder, maple syrup/honey and almond butter into a saucepan and gently heat it for a few minutes until it’s melted.
Next, pour in the quinoa pops and stir it all together until all the quinoa pops have been covered in chocolate.
Scoop the mixture out into the cupcake cases and place in a fridge/freezer for approx. 20 minutes or until the chocolate has set.

Enjoy 🙂

Tee. X

Quinoa, Turkey & Veggie Bowl

Posted on March 13, 2015 by teesnutrition

Ingredients

1/2 cup quinoa
chicken/veg stock cube
250g ground turkey
1tbsp rapeseed oil
1/3 cup grated carrot
1/3 cup sliced red pepper
1 cup broccoli
black pepper
garlic powder

Method

Place water, quinoa and stock cube in a saucepan. Bring to a boil. Cover and cook for 15 minutes.
In a saucepan at medium heat, add the rapeseed oil and ground turkey, stir to separate the turkey while cooking. Cook for 5 minutes. Add the red pepper, carrots, broccoli, pepper and garlic powder. Cook for 3 minutes.
Remove from heat, add the quinoa. Mix together.

Serve in a bowl and enjoy 🙂

Tee x

Quinoa Spinach Stuffed Tomatoes

Posted on March 13, 2015 by teesnutrition

Ingredients

6/8 medium ripe tomatoes
salt, to taste
1/2 cup quinoa
chicken/veg stock cube
rapeseed oil
2/3 handfuls of fresh spinach
1 tsp chopped fresh parsley
ground pepper, to taste
parmesan/mozzarella/goats shredded cheese

Method

Preheat oven to 190°C. Slice off the stem end of the tomatoes and hollow out the inside. Slice just a small section off of the bottom of the tomatoes just so that they will sit flat on your baking tray. Sprinkle a pinch of salt in the hollow portion of each tomato and place tomatoes, hollow side up on a baking tray. Set aside.
Place water, stock cube and quinoa in a saucepan. Bring to a boil; lower to a simmer, cover, and cook for 15 minutes.
Heat oil in a frying pan and add spinach. Season with pepper, and cook until wilted. Mix in the parsley.
Remove from heat, add in the cooked quinoa and mix well.
Evenly divide the filling among the tomatoes. Cover with foil and bake for 20 minutes.
Remove foil, sprinkle tops with preferred choice of cheese and bake for an additional 5 minutes, or until cheese is melted.

Serve and enjoy 🙂

Tee x

Quinoa Fruit Bowl

Posted on February 7, 2015 by teesnutrition

A quick and nutritious breakfast or lunch idea 🙂

Ingredients

1/2 cup quinoa
2 tbsp nut butter of choice eg. peanut, cashew, almond butter
toasted coconut
toasted ground almonds
fruit of choice for topping – I used bananas, strawberries and raspberries

Method

In a medium saucepan bring the quinoa to a boil and then simmer for 10-15 mins.
Remove from heat, drain and mix in the nut butter.
Divide into bowls.
Spread the fruit, coconut and ground almonds on top.

Enjoy 🙂

Tee x

Skinny Honey Lemon Chicken

Posted on January 30, 2015 by teesnutrition

Tastes just like sweet’n sour ❤ Yum!

Ingredients

1 chicken fillet
2 tbsp soy sauce
salt & pepper
1 tbsp rapeseed oil
3/4 cup chicken stock
1/4 cup fresh lemon juice
3 tbsp honey (more or less to taste)
2 tbsp cornstarch
zest of 1 lemon
1 tsp ground ginger
1/2 cup quinoa
optional toppings: sesame seeds, thinly-sliced spring onions

Method

Combine the chicken, soy sauce in a bowl. Stir together and refrigerate for at least 10 minutes, or up to 8 hours.
For the quinoa, bring to a boil. Once boiling, bring to simmer for 15 mins.
In a bowl, whisk together the honey lemon sauce ingredients together until well combined; chicken stock, lemon juice, honey, cornstarch, lemon zest and ground ginger.
Heat oil in a large wok over medium-high heat. Add the chicken, season with salt, pepper. Saute for 5-7 mins or until it is cooked through. Transfer the chicken to a separate (clean) plate.
Pour the honey lemon sauce marinade into the empty saucepan. Cook over medium-high heat for 2-3 minutes, or until the sauce reaches a low boil and thickens (It thickened quite fast for me).
Add the chicken back into the pan and toss until it is evenly coated with the sauce. Remove from heat and serve the chicken with the quinoa. Top with your preferred toppings 🙂

Enjoy 😀

Tee x

Quinoa, Chicken & Feta Stuffed Peppers

Posted on November 20, 2014 by teesnutrition

Ingredients

3 red peppers, sliced in half and cored
2 chicken fillets cut into cubes
1 cup quinoa
1 tbsp rapeseed oil
1 medium red onion, diced
2 garlic cloves, minced
1 grated carrot
1 cup spinach
2 tbsp fresh parsley
2 tsp Italian seasoning
1 tsp thyme
1/4 cup crumbled feta
chicken/vegetable stock (optional)

Method

1. Preheat the oven to 190°C.

2. Cook the quinoa in boiled water for 10-15 minutes (you can add a cube of stock to the water to add some taste if preferred – sometimes I do this to boost the flavour of the quinoa).

3. While the quinoa is cooking – in a medium saucepan, heat the rapeseed oil and cook the onions until translucent, then add the garlic and chicken. Cook for 5-10 minutes. Then add in the carrots, spinach and seasoning and cook for another 5 minutes.

4. Remove from heat. Mix in quinoa and feta.

5. Stuff mixture into red peppers and top with additional feta.

6. Bake in the oven for 20-25 minutes.

*This recipe served 3 people by the way and I served it up with some roast sweet potatoes 🙂

*If you’re a veggie feel free to leave out the chicken!

Enjoy 🙂

Tee x

Quinoa Almond Pancakes

Posted on October 27, 2014 by teesnutrition

I found this great recipe for Quinoa Almond Pancakes on this website ~ http://jeanetteshealthyliving.com/2014/02/quinoa-almond-pancakes.html ~ They’re so good, you have to try them! They taste just as good as normal pancakes, may be a bit messy to make but that just makes it more fun 🙂

Ingredients

1 cup cooked white quinoa (4.7 ounces)
1 cup almond flour (almond meal or ground almonds should do the job)
4 tablespoons coconut oil
2 eggs
1/2-1 cup almond milk, depending on consistency desired
4 teaspoons baking powder
2 tablespoons agave syrup
1 teaspoon vanilla extract
1/2 teaspoon salt

Method

Place all ingredients in a blender and blend until smooth. Lightly grease skillet with coconut oil and pour batter into skillet (~ 1/4 cup for each pancake). Cook until browned on bottom; carefully flip and cook other side until browned.

Enjoy 🙂

Tee x

Quinoa Pizza

Posted on October 18, 2014 by teesnutrition

…Who said pizza can’t be healthy?

Ingredients

For the Crust:

1/2 cup quinoa
1 1/2 cup water (for cooking the quinoa)
1 large egg
1/2 tsp mixed dried herbs
1/4 cup shredded Parmesan cheese

For the Topping – this is just an example of my favourite topping but the great thing about pizza is that you can really experiment with it and put whatever topping you like!

4 tbsp tomato based pizza sauce
3/4 cup shredded mozzarella/ goats/ feta cheese (whatever is preferred)
handful of spinach leaves
few slices of cajun seasoned chicken
chopped spring onions
diced red, yellow pepper

Directions

Add quinoa to water, bring the pan to a boil, cover and cook till all the water is absorbed and the quinoa becomes fluffy.
Beat the whole egg. Add the dried herbs and shredded cheese. Add this mix to the quinoa and mix together well.
Line a baking tray with some parchment paper/foil and spray some cooking oil on it.
Take the quinoa mixture and spread the mixture onto the sheet. Spread the quinoa in whatever shape you would like for a good pizza base. As thick or thin as you like!
Place the pan in a preheated oven for 8 – 10 minutes at 350°F/180°C.
Take it out of the oven and let it cool for a minute.
Spread the pizza sauce on top. Layer the cheese and toppings on top of the pizza sauce.
Bake for another 10 minutes until the cheese melts and the sides start to turn golden/ brown.
Let it cool for a minute so that the crust holds together.
Carefully cut out slices and serve.

Just a few Quinoa Facts:

Quinoa is a grain just like wheat or rice but what makes it different from these other grains is that it is a complete protein – containing all eight of the essential amino acids! Which makes quinoa a great source of protein so it will keep you fuller for longer!
Quinoa is a SUPERFOOD! Packed with dietary fibre, phosphorus, magnesium and iron. It is also gluten-free and easy to digest.
You can get quinoa in any supermarket or health food shop, you just need to have a look around. Here is an example of the packaging of the quinoa I usually buy to help you find it..

Enjoy & let me know about the different creations you come up with for your Quinoa Pizza! 🙂

Tee x