Quinoa 365 (33 page)
Fresh Fruit Quinoa Parfaits
A scrumptious, fluffy and creamy dessert that is completely guilt-free. Perfect in fresh berry season and delicious year-round with frozen berries. Try sliced fresh peaches, mango, kiwi, papaya, pineapple, strawberries, blueberries, raspberries, blackberries, applesauce or bananas. For an even fruitier flavor, substitute any of your favorite fruit yogurts for the plain yogurt, vanilla extract and maple syrup.
Serves 2.
½ cup (125 mL) water
¼ cup (60 mL) quinoa
1 cup (250 mL) plain yogurt
1 tsp (5 mL) maple syrup or brown sugar
¼ tsp (1 mL) pure vanilla extract
¾ cup (185 mL) fresh berries or diced fresh or frozen fruit of your choice
Fresh mint (optional)
Bring the water and quinoa to a boil in a small saucepan. Reduce to a simmer, cover and cook for 10 minutes. Turn the heat off but keep the covered saucepan on the burner for an additional 5 minutes. Fluff with a fork and set aside to cool.
In a small bowl, combine the yogurt with the maple syrup and vanilla. Add the quinoa and mix until well blended.
Divide the fruit and yogurt mixture evenly between two 1½-cup (375 mL) parfait glasses (or tall glasses), creating alternate layers of fruit and yogurt. Garnish the top with a single berry and a sprig of fresh mint (if using). Enjoy immediately or refrigerate for up to 2 days.
Making your own baby food not only allows you to control all the ingredients your child is eating; it can also be economical compared to buying expensive premade baby foods. The recipes here are arranged roughly in age groupings, but consult your pediatrician when introducing solids, as generalities may not apply to your baby.
When using multiple ingredients as you would in toddler food, ensure your child safely enjoys each of the ingredients individually prior to introducing combinations.
Puréed combinations of quinoa, fruit and vegetables make tasty and nutritious baby food. We find it's best to use organic ingredients wherever possible. It may cost a bit more, but organic foods are higher in quality and often better tasting. Create your own baby food recipes, using quinoa puréed, strained (if necessary) and thinned with milk or water to make a great cereal or cereal base.
The quinoa in these recipes is virtually undetectable and enhances the food's texture, making it smooth and creamy. Convenient and practical, some of these recipes can be frozen in individual portions and stored in reseal-able freezer bags for up to 2 months. To serve frozen portions, thaw them in the refrigerator or warm slowly over low heat in a small saucepan. Once thawed, baby food can be refrigerated for up to 48 hours.
QUINOA SEEDS, FLAKES AND FLOUR
Whole
quinoa seeds
(as compared to quinoa flakes or flour) make optimal baby food because nutrition is best maintained in a whole grain. We recommend using white or golden quinoa for baby food because the seeds tend to cook softer and are better for making a smooth purée. Ensure it is puréed well and press it through a strainer if you need a finer consistency.
In 30 minutes or less, you can prepare your own baby food blends with cooked quinoa. Simply place the quinoa and water in an appropriate saucepan and bring to a boil. Cover, reduce to a simmer and cook for 10 minutes. Turn the heat off and keep the covered saucepan on the burner for another 20 to 25 minutes to ensure the quinoa is well cooked, fluffy and soft. Allow the quinoa to cool before processing.
RATIOS FOR QUINOA SEEDS
1 cup (250 mL) uncooked quinoa, 2½ cups (625 mL) water = 4 cups (1 L) cooked
½ cup (125 mL) uncooked quinoa, 1¼ cups (310 mL) water = 2 cups (500 mL) cooked
¼ cup (60 mL) uncooked quinoa, 2/3 cup (160 mL) water = 1 cup (250 mL) cooked
Quinoa flakes
are a quick option that can be used for any meal as an alternative to oatmeal. They have a mild flavor and take about 4 minutes to prepare. For almost instant baby food, combine quinoa flakes and water in an appropriate saucepan and bring to a boil, uncovered. Reduce the heat and cook at a simmer for 3 to 4 minutes, stirring occasionally, until the flakes are soft and extremely tender. Remove the saucepan from the heat. Dilute with water, juice or whatever milk you are nourishing your baby with to give the flakes the desired consistency and flavor.
RATIOS FOR QUINOA FLAKES
1 cup (250 mL) quinoa flakes, 2 2/3 cups (660 mL) water = 2 2/3 cups (660 mL) cooked
½ cup (125 mL) quinoa flakes, 1½ cups (375 mL) water = 1½ cups (375 mL) cooked
¼ cup (60 mL) quinoa flakes, 2/3 cup (160 mL) water = 2/3 cup (160 mL) cooked
Another “instant” option for preparing nutrition-packed quinoa baby food is
quinoa flour
. Quinoa flour is a bit more expensive and has a stronger fragrance and taste than all-purpose flour, so begin incorporating it into baby food in small quantities. Buy the best quality you can find on the market, as this will ensure the quinoa has been washed thoroughly and any bitter flavor has been removed.
Place the quinoa flour in a glass or stainless steel bowl and add boiling water according to the ratios below. Stir the mixture together, mashing any lumps with the back of a spoon. Cover with foil and set aside briefly (3 to 5 minutes). Thin with additional milk or water to the desired consistency.
RATIOS FOR QUINOA FLOUR
½ cup (125 mL) quinoa flour, 1½ cups (375 mL) boiling water = 1½ cups (375 mL) cooked
¼ cup (60 mL) quinoa flour, ¾ cup (185 mL) boiling water = ¾ cup (185 mL) cooked
2 Tbsp (30 mL) quinoa flour, 1/3 cup (80 mL) boiling water = 1/3 cup (80 mL) cooked
Blueberry Banana Mash
A quick and tasty combination your baby or toddler will enjoy. Freeze for a maximum of two months to maintain the best nutritional value.
Makes 2 cups (500 mL).
2/3 cup (160 mL) ripe banana
2/3 cup (160 mL) fresh or frozen blueberries
2/3 cup (160 mL) cooked quinoa, cooked quinoa flakes or cooked quinoa flour
(see Ratios for Quinoa Flour)
2 Tbsp (30 mL) water or milk (if required)
Blend the banana, blueberries and cooked quinoa together in a food processor or blender. Purée the ingredients until smooth. Thin with water or milk to obtain the desired consistency, or press through a strainer if you require a finer consistency.
Pour the Blueberry Banana Mash into an ice cube tray and freeze for about 5 hours. Remove the cubes and place them in a resealable freezer bag in the freezer for up to 2 months. To serve, simply thaw in the refrigerator. Thawed purée will stay fresh in a sealed container in the refrigerator for up to 48 hours.
Healthy Quinoa Vegetable Purée
Take your pick of vegetablesâcarrot, sweet potato, broccoli, peas, butternut squash or potato. After your child has been able to eat them separately with success, you can create any combination. Freeze for a maximum of two months for best nutritional value.
Makes 2 cups (500 mL).
1 cup (250 mL) washed, peeled and diced raw vegetables
1 cup (250 mL) cooked quinoa, cooked quinoa flakes or cooked quinoa flour
(see Ratios for Quinoa Flour)
¼â1/3 cup (60â80 mL) water, reserved cooking liquid or milk
Gently steam the vegetables or simmer in a saucepan with just enough water to cover for about 15 to 20 minutes or until the vegetables are soft. Remove from the heat and allow to cool. Place the vegetables and cooked quinoa in a blender or food processor and purée until smooth. Thin with water, cooking liquid or milk to the desired consistency. Strain the vegetables if a smoother consistency is required.
Pour the purée into an ice cube tray and freeze for about 5 hours. Remove the frozen cubes from the tray and place in a resealable freezer bag in the freezer. To serve, thaw the cubes in the refrigerator or slowly in a small saucepan on the lowest heat. Thawed purée will stay fresh in a sealed container in the refrigerator for up to 48 hours.
Super Quinoa Fruit Purée
Quinoa blended with your choice of fruit, such as apple, pear, peach, blueberries, apricot or plum, is a simple combination for your growing baby's enjoyment and health. Use sweet, ripe fruit for the best nutrition and flavor. After your child has been able to eat each fruit separately with success, you can create any combination.
Makes 2 cups (500 mL).
1 cup (250 mL) washed, pitted, peeled and diced fruit
½ cup (125 mL) water
1 cup (250 mL) cooked quinoa, cooked quinoa flakes or cooked quinoa flour
(see Ratios for Quinoa Flour)
Combine the diced fruit and water in a large saucepan and bring to a boil. Cover, reduce to a simmer and cook until soft, about 8 to 10 minutes. Remove from the heat and allow to cool.
Place the fruit and cooked quinoa in a blender or food processor. Purée until smooth. Thin the mixture with water, cooking liquid or milk until desired consistency is reached. Strain the fruit if a smoother consistency is required.
Pour the purée into an ice cube tray and freeze for about 5 hours. Remove the frozen cubes from the tray and place in a resealable freezer bag. Freeze for a maximum of 2 months to maintain the best nutritional value. To serve, thaw the cubes either in the refrigerator or in a small saucepan on the lowest setting. Thawed purée will stay fresh in a sealed container in the refrigerator for up to 48 hours.