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September 2021

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Protein-packed plant-based breakfast with fruit


(NC) Quinoa is a nutritional powerhouse. Gluten-free, high in soluble fibre, and full of fatty acids, vitamins and minerals, it’s also an excellent source of protein.

It may even have anti-inflammatory effects, which makes it a great choice for people with arthritis.

Quinoa is featured in this nutrient-dense recipe from dietitians at the Arthritis Society. This recipe is a great way to enjoy fresh seasonal fruit and boost your energy for the day.

Crispy Quinoa Breakfast Bowl

Prep time: 5 minutes
Cook time: 15 minutes
Serves: 2

Ingredients:

• 1 cup quinoa, rinsed and drained
• 1 tbsp maple syrup or honey
• 1 tbsp hemp oil (15ml)
• 1.5 cups plain Greek-style yogurt
• 1 cup mixed fresh seasonal fruit
• 4 tbsp crushed cashews, unsalted (optional)

Directions:

1. Preheat oven to 400°F (200°C). Mix quinoa with maple syrup and oil; spread in an even layer on a rimmed baking sheet. Bake until crisp for 13 to 15 minutes, stirring occasionally. Let cool and transfer to a plate.

2. To serve, divide yogurt into two bowls and top each with half of the fruit, quinoa and cashews.

Tip: You can use a more neutral-tasting oil, such as canola or light olive oil.

Nutritional information (per serving): Calories: 379; protein 20g; total fat 9g; saturated fat 3g; unsaturated fat 4g; carbohydrates 60g; fibre 12g; sodium 65mg.

Find more arthritis-friendly recipes at arthritis.ca.


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