Dr. Tijana DC, Dr. Tijana Sefic DC, fall season, healthful cooking, healthy cooking, healthy eating, healthy.BEing family wellness, overnight oatmeal, quinoa, recipes, Recipes: Quinoa Salad & Overnight Breakfast
The Fall Season is upon us and in Georgia that means that the weather is yo-yoing temperature-wise, from chilly mornings to very pleasant sunny days and crisp evenings! Currently I’m adjusting my cooking to fit the mood of the season. So in the process, I get an opportunity to try new recipes and tweak the old ones. Here are a couple examples of such. I love quinoa because it’s a complete protein, gluten free seed that you can prepare to fit any occasion. In addition, I’m adding a very simple oatmeal recipe that does not require any cooking and turns out delicious.
Fresh Quinoa Salad
1 cup of quinoa
2 cups of water
1 can of chickpeas
5 oz. greens of choice (spinach, baby kale, arugula)
½ cup of grape tomatoes
2 medium grated carrots
2 stalks of celery diced
½ red onion
¼ cup of sliced almonds
¼ cup of blueberries, raisins (optional for a little sweetness)
2 oz. of feta cheese
1 tbsp of chopped parsley
2 tbs lemon juice
4 tbs olive oil
1 clove of garlic (optional)
1 squeeze of honey – about 1 tsp
Salt & pepper to taste
Rinse quinoa vigorously in a fine sieve until the water goes clear. Put the rinsed quinoa in a saucepan, add water (1
cup of quinoa + 2 cups of water = 3 cups of cooked quinoa), turn the heat to medium-high, and wait for the boil.
Once it’s boiling, cover with a lid, reduce heat to medium, and cook for about 12 minutes or until fully cooked and
fluffy. Add salt to taste.
While the quinoa is cooking, prep the rest of the fresh ingredients:
Wash & dry greens; chop if necessary to make it easier to eat.
Grate carrots; mince celery; chop onion; cut tomatoes in halves; cut avocado in cubes. Place it all in a large bowl.
Add sliced almonds.
Drain and wash chickpeas; peel the skins off, if you like, by lightly rubbing them with a paper towel. Add to the
Dice feta and set aside.
Whisk lemon juice, olive oil, honey, garlic, and spices.
Toss cooled quinoa with ingredients in the large bowl. Add dressing and toss to combine. Add feta last and lightly
1 cup of rolled oats
2 cups of unsweetened coconut/almond milk (or other milk of choice)
or 1 cup of milk & 1 cup of yoghurt
2 tablespoons of whole chia seeds
Pinch of salt
1/4 cup of fruit (berries, banana
2 tablespoons of sliced nuts (almonds, walnuts, etc).
2 tablespoons of unsweetened shredded coconut
1 tablespoon of cacao nibs (or carob or chocolate chips for added sweetness)
Pinch of cinnamon, cardamom, cocoa, or nutmeg
Pour the oats, milk, chia seeds, and salt into a jar with an air-tight lid. Shake the contents very well to prevent the
seeds from clumping and then put the jar in the fridge overnight to set.
In the morning, shake some more. Pour into a bowl and top with fruit, nuts, coconut, and spices.
Be healthy & happy, Dr. Tijana
If you do not already have a local chiropractor, call Dr. Tijana at 706.254.4579 to schedule your first appointment for YOU & YOUR FAMILY for a comprehensive health assessment TODAY!