Quinoa Breakfast Bars

Quinoa Breakfast Bars

How many of you spent the summer with kids who were constantly eating – because they were starving after hours at the pool, because their friends were over and wanted a snack, they wanted to try a new concoction, or they were just plain bored because you took away their electronics? My kids had more than their fill of junk food over the last few months, and there was not much I could do about it when extended family visiting for a few months and there was constant entertaining.

Quinoa Breakfast Bars

Fast forward to mid-August: the guests leave and my college bound child – who is suddenly on a gym routine – announces that he needs lots more protein than he gets at home! The 11-year old on a growth spurt eats like there’s no tomorrow. Husband says he’d like to take something from home to keep the 3p.m. vending machine run at bay. I just want something that can be eaten without utensils and feels like a treat but is also healthy for my family. These Quinoa Bars to the rescue! I made these the first time without any recipe, and you can do the same too. The amounts and ingredients below are just a guide (as are many of my other recipes). Feel free to substitute what you have on hand and adjust quantities to suit your taste. For example, add coconut flakes if you like the taste. Substitute almonds with walnuts (or mix a little of both!). Replace cranberries with cherries or even raisins if that’s what you have on hand. I’ve used a whole 15 oz bag of milk chocolate chips but you could reduce it or switch it up with dark / semi-sweet / white chocolate.

With school back in session and after school events looming around the corner, breakfast and grab-and-go snacks that are easy, tasty and good for you are a blessing. These bars keeps for a couple of weeks in the refrigerator.

Quinoa Breakfast Bars

(Makes 16 bars 2-inch X 2-inch bars)

  • 1 cup quinoa
  • 1/2 cup dates (chopped)
  • 1/2 cup figs (chopped)
  • 2 tbsp flax seeds
  • 2 tbsp chia seeds
  • 1/2 cup almonds (or walnuts) – chopped
  • 1/2 cup cranberries (or cherries / tart raisins)
  • 1/2 cup pumpkin seeds (or sunflower seeds)
  • 1-2 tbsp coconut oil
  • 2 cups chocolate chips of choice
  1. In a heavy bottom pan, lightly toast the quinoa over medium flame for few minutes. It will pop and lightly puff. Remove from heat & cool completely. (Do not brown.) – I feel this removes the slight bitter taste, but feel free to use raw if that’s what you prefer. 
  2. In a heavy duty food processor, add the dates, figs and coconut oil and pulse till it becomes finely processed.
  3. Add the cooled quinoa, flax, chia, almonds and half of the cranberries & pumpkin seeds. Pulse until all the ingredients are finely chopped and mixed well.
  4. Line an 8X8 pan with wax paper and press the mixture into the pan. Level the top using the back of a flat spoon or dish.
  5. Melt chocolate chips according to package directions and pour evenly over the mixture and spread.
  6. Set in the refrigerator for an hour or so to set and firm up. Cut into 16 pieces. The bars keep for atleast 2 weeks in the refrigerator.

Click here for recipes for No-Cook Oats & Dates Breakfast Bars and No Bake Oatmeal Peanut Butter Bars

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Blueberry-Yogurt Parfait

Blueberry Yogurt Parfait

As you all know, breakfast is the most important meal of the day! Most of you have also probably come across multiple sources that state that starting your day with a healthy & nutritious protein-rich breakfast is the key to feeling energetic, controlling appetite, reducing snacking, and staying slim. Protein-rich breakfasts have shown to regulate blood sugars and reduce late afternoon cravings for sugary and unhealthy snacks, and I can personally vouch for it. But if you are like me, meat in the morning is not appealing and eggs are not an option due to allergies. Greek yogurt to the rescue!! With around 200 calories & over 20 gms of protein per cup, greek yogurt is an easy, tasty and portable breakfast or snack item.

Blueberry Yogurt Parfait

The Blueberry-Yogurt Parfait is so simple to make and can be assembled ahead of time. Just top with granola before eating. Use the fruit of your choice and customize quantities to suit your needs. If Greek yogurt is not available, you can use hung yogurt (recipe below). Make a few of these in resealable containers and store in the refrigerator for a quick grab-and-go snack or breakfast. My husband & kids love it too!

Blueberry-Yogurt Parfaits

  • 1 cup greek yogurt (plain or flavored) – [use hung yogurt if greek yogurt is not available – recipe below]
  • 1 cup fruit of choice (berries, banana, mango, peach, etc.)
  • sweetener of choice (honey, sugar, agave, etc) – optional
  •  1/2 cup granola (Click here for stove-top granola recipe.)

1) Take 2 resealable containers and layer each with 1/4 cup greek yogurt on the bottom.

2) If using sweetener, drizzle a teaspoon on the yogurt.

3) Top with 1/4 cup fruit.

4) Repeat yogurt, sweetener, fruit.

5) Just before eating, top with granola. Stir and enjoy. (Click here for stove-top granola recipe.)

 

To Make 1 cup Hung Yogurt

 1) Line a strainer/small colander with a large clean piece of muslin cloth and place the strainer over a deep bowl.

2) Pour 2 cups of regular yogurt onto the muslin cloth.

3) Bring the ends of the muslin together and make into a bundle.

4) Hang the bundle from the faucet / knob with a dish to catch the whey dripping.

5) Leave undisturbed for 3-4 hours till all the water is out. Creamy hung yogurt is ready.

6) Flavor with sweetener if needed and stir well.