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Quinoa Cereal with Fresh Fruit

Try quinoa for a high-protein breakfast treat. One serving provides 76% of the Daily Value (DV) for manganese and 39% DV for iron. Enjoy!

Prep and Cook Time: 20 minutes Ingredients: Quinoa 1/2 cup quinoa 1 cups water sea salt to taste Topping 1/2 cup rolled oats 1/2 cup blueberries 2 TBS pumpkin seeds 2 TBS sliced almonds Top with 1/2 cup dairy-free milk alternative (e.g., one made from soy, rice, or oats) and 1 tsp honey

Directions: Preparing Quinoa

1. Placed well-rinsed quinoa with water and salt in a saucepan, cover and bring to a boil.
2. Turn the heat to low, keep covered, and simmer for 15 minutes.

Serves 2

Quinoa Breakfast

1. Divide quinoa between two bowls, adding one-half of the rolled oats on top.
2. Top each bowl with half of the blueberries, pumpkin seeds and almonds.
3. Serve with soy milk and honey.

Serves 2

Healthy Cooking Tips:

When quinoa is cooked the grains become translucent, and the white germ will partially detach itself, appearing like a spiraled tail. If you are using pre-packaged quinoa, it is best to follow the directions on the package.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Quinoa Cereal with Fresh Fruit is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Quinoa Cereal with Fresh Fruit 1.00 serving 240.99 grams 412.30 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating manganese 1.51 mg 75.5 3.3 excellent tryptophan 0.15 g 46.9 2.0 good phosphorus 395.59 mg 39.6 1.7 good iron 6.80 mg 37.8 1.6 good magnesium 148.64 mg 37.2 1.6 good dietary fiber 8.59 g 34.4 1.5 good protein 16.51 g 33.0 1.4 good copper 0.64 mg 32.0 1.4 good vitamin E 5.66 mg 28.3 1.2 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Quinoa Cereal with Fresh Fruit

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