Quinoa Milk Recipe (high protein)

Celeb chef Teresa Cutter shows us how to make quinoa milk. It's easier than you might think!

With the march of coconut and almonds into milk cartons, it’s not easy choosing a faux moo juice. While researchers at the Universitat Politècnica de València are experimenting with hazelnuts, walnuts and chestnuts, we’re topping up our microwaved lattes with celeb chef Teresa Cutter’s high-protein quinoa* milk. 

Ingredients*

Makes 1 litre (eight 125 ml serves)

• 250 g cooked quinoa
• 1 litre (4 cups water to blend)
• 2 fresh, pitted dates or stevia
• 1 tsp vanilla extract/paste

Method

• Combine the quinoa and half of the water into a good high speed blender.
• Blend at medium to high speed until creamy. This should take about 30 seconds to a minute.
• Add the rest of the water and blend again.
• Strain through a fine sieve and store the milk in the fridge for up to four days.

Per serve: kJ: 126 

Fat: 0.4g Carb: 5.3g Protein: 1g Sugars: 0.7g

*If you’re sensitive to gluten, play quinoa by ear as it may be cross-reactive.

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Chocolate Chunk Quinoa Cookies Recipe

It's hard to stop at just one of these more-ish Chocolate chunk quinoa cookies!

Makes: 24

Time to prep: 15 minutes

Time to cook: 25 minutes

Ingredients

• 100g unsalted butter, softened
• 85g (1/2 cup) coconut sugar
• 1 egg
• 1 teaspoon pure vanilla extract
• 150g (1 cup) white spelt flour
• 1 teaspoon baking powder
• 1/2 teaspoon ground cinnamon
• 95g (1 cup) quinoa flakes
• 150g good quality dark chocolate, chopped
• 40g (1/3 cup) walnuts or pecans, roughly chopped

Method

• Preheat oven to 180C (conventional), line 2 baking trays with non stick baking paper.
• Cream the butter and coconut sugar together until pale and creamy. Add the egg and vanilla and beat until well combined. Sift the flour, baking powder and cinnamon together, add to the butter mixture and beat on a low speed until combined. Add the quinoa flakes, nuts and chocolate, stir until well combined.
• Roll tablespoons of the mixture and place on baking trays 4cm apart. Flatten balls slightly with a fork dipped in flour. Place one tray in preheated oven and bake for 12 minutes or until golden.
• Remove from oven, cool on tray for 5 mins, then set aside on a wire rack, to cool completely. Repeat with remaining tray.

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Broccoli & Lemon Soup with Quinoa & Feta Recipe

This speedy weeknight wonder is super easy and packed with healthy goodness - plus, it's low cal!

Serves: 4

Time to prep: 10 minutes

Time to cook: 20 minutes

Ingredients

• 70g (1/3 cup) tri-coloured quinoa
• 250ml (1 cup) water
• 1 tablespoon Cobram Estate Extra Virgin Olive Oil Classic Flavour
• 1 brown onion, finely chopped
• 2 garlic cloves, crushed
• 2 (about 300g) potatoes, peeled, chopped
• 1 large head (about 480g) broccoli, stems & florets separated
• 1L (4 cups) salt-reduced chicken stock
• 100g baby spinach leaves
• 1/2 cup fresh mint leaves
• 2 tablespoons lemon juice
• 2 teaspoons finely grated lemon rind
• 80g reduced-fat smooth feta, crumbled
• Baby herbs, to serve

Method

• Place quinoa and 150ml of the water in a saucepan over high heat. Bring to the boil. Reduce heat to low. Cook, covered, stirring occasionally, for 10-12 minutes or until just tender. Drain and refresh under cold running water.
• Meanwhile, heat the oil in a saucepan over medium heat. Add the onion and garlic. Cook, stirring, for 3 minutes or until soft. Stir in the potato and broccoli stems. Add the stock and remaining water. Bring to the boil over high heat. Reduce heat to medium and simmer for 10 minutes or until potato is almost soft. Add the broccoli florets. Simmer for 6 minutes or until just tender. Add the spinach and mint. Simmer for 1 minute until wilted. Use a stick blender to process until smooth. Stir in lemon juice. Season.
• Divide soup among bowls. Top with quinoa, lemon rind, feta and baby herbs.

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Chocolate Peanut Butter Puffed Quinoa Balls

Keep up your energy levels with these chocolate peanut butter puffed quinoa balls.

Serves: 25 balls

Time to prep: 15 minutes

Time to cook: 10 minutes

Ingredients

• 50g (1/2 cup) rolled oats
• 40g dark chocolate, chopped
• 36g (1 1/2 cups) puffed quinoa (see note)
• 65g (1 cup) shredded coconut
• 1 tablespoon sesame seeds
• 90g (1/3 cup) peanut butter
• 115g (1/3 cup) honey

Method

• Preheat oven to 180C (160C fan forced). Place puffed quinoa in a single layer on a large baking tray. Roast for 4 minutes, or until light golden and toasted.
• Place oats and chocolate in a food processor and process until finely chopped. Transfer to a large mixing bowl. Add the puffed quinoa, coconut and sesame seeds.
• Place peanut butter and honey in a small saucepan over a low heat. Warm gently, and stir until well combined, smooth and mixture just comes to the boil. Working quickly, add the honey mixture to the dry ingredients and mix until well combined.
• Using slightly wet hands (to prevent sticking) squeeze tablespoonfuls of the mixture into balls. Cover and refrigerate until firm.

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Apricot, Cranberry & Pistachio Quinoa Porridge Recipe

Photography by Cath Muscat

Roll up, roll up, for a hearty porridge breakfast with a brand new look!

Serves: 4

Time to prep: 5 minutes

Time to cook: 25 minutes

Ingredients

• 1 1/2 cups quinoa, rinsed, drained (see note)
• 1 1/2 cups milk
• 1/2 cup dried apricots, chopped
• 1/3 cup dried cranberries
• 1 1/2 tablespoons brown sugar
• 1/3 cup pistachio kernels, coarsely chopped
• Honey, to serve

Method

• Combine quinoa and 4 cups cold water in a saucepan over medium-high heat. Bring to the boil. Reduce heat to medium-low. Cook, covered, for 10 minutes.
• Stir in milk, apricot and cranberries. Cook, covered, for 10 minutes or until quinoa is tender. Stir in sugar.
• Spoon porridge into bowls. Sprinkle with pistachios. Drizzle with honey. Serve.

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Paprika chicken with quinoa tabbouleh Recipe

Photography by Ian Wallace

Quinoa is a delicious gluten-free substitute for burghul wheat that is traditionally used in tabouleh. Learn how to use it in this delicious quinoa chicken salad recipe.

Serves: 4

Time to prep: 20 minutes

Time to cook: 20 minutes

Ingredients

• 1 cup (200g) quinoa (see Notes)
• 1 bunch flat-leaf parsley, leaves picked, finely chopped
• 2 tablespoons finely chopped mint or coriander
• 8 cherry tomatoes, quartered
• 3 spring onions, thinly sliced
• 1/4 cup (60ml) extra virgin olive oil
• 2 tablespoons lemon juice
• 1 1/2 teaspoons paprika, plus extra to sprinkle
• 1 teaspoon ground cumin
• Pinch of cayenne
• 1 teaspoon caster sugar
• 100g low-fat thick Greek yoghurt
• 1 tablespoon olive oil
• 4 x 180g chicken breast fillets

Method

• Place the quinoa and 600ml water in a small saucepan over medium heat, then bring to a simmer. Cook for 10 minutes or until tender. Drain well and leave to cool.
• Add herbs, tomato and onion to quinoa and toss to combine. Combine oil, lemon juice, 1/2 teaspoon paprika, cumin, cayenne and sugar, then season.
• Place yoghurt in a bowl and drizzle over 2 teaspoons dressing, then sprinkle with some paprika. Toss salad in remaining dressing.
• Preheat grill to medium-high. Mix oil and remaining paprika, season, then brush over chicken. Grill for 7-8 minutes each side until cooked through. Serve sliced with salad and yoghurt.

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Paprika chicken with quinoa tabbouleh Recipe

Photography by Ian Wallace

Quinoa is a delicious gluten-free substitute for burghul wheat that is traditionally used in tabouleh. Learn how to use it in this delicious quinoa chicken salad recipe.

Serves: 4

Time to prep: 20 minutes

Time to cook: 20 minutes

Ingredients

• 1 cup (200g) quinoa (see Notes)
• 1 bunch flat-leaf parsley, leaves picked, finely chopped
• 2 tbs finely chopped mint or coriander
• 8 cherry tomatoes, quartered
• 3 spring onions, thinly sliced
• 1/4 cup (60ml) extra virgin olive oil
• 2 tbs lemon juice
• 1 1/2 tsp paprika, plus extra to sprinkle
• 1 tsp ground cumin
• Pinch of cayenne
• 1 tsp caster sugar
• 100g low-fat thick Greek yoghurt
• 1 tbs olive oil
• 4 x 180g chicken breast fillets

Method

• Place the quinoa and 600ml water in a small saucepan over medium heat, then bring to a simmer. Cook for 10 minutes or until tender. Drain well and leave to cool.
• Add herbs, tomato and onion to quinoa and toss to combine. Combine oil, lemon juice, 1/2 tsp paprika, cumin, cayenne and sugar, then season.
• Place yoghurt in a bowl and drizzle over 2 tsp dressing, then sprinkle with some paprika. Toss salad in remaining dressing.
• Preheat grill to medium-high. Mix oil and remaining paprika, season, then brush over chicken. Grill for 7-8 minutes each side until cooked through. Serve sliced with salad and yoghurt.

Notes

• Quinoa is from the health food aisle in supermarkets.
• For recipes classified gluten free, please always check your ingredients to ensure they do not contain gluten.

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Paprika chicken with quinoa tabbouleh Recipe

Photography: Ian Wallace

Quinoa is a delicious gluten-free substitute for burghul wheat that is traditionally used in tabouleh. Learn how to use it in this delicious quinoa chicken salad recipe.

Serves: 4

Ingredients

• 1 cup (200g) quinoa (see Notes)
• 1 bunch flat-leaf parsley, leaves picked, finely chopped
• 2 tbs finely chopped mint or coriander
• 8 cherry tomatoes, quartered
• 3 spring onions, thinly sliced
• 1/4 cup (60ml) extra virgin olive oil
• 2 tbs lemon juice
• 1 1/2 tsp paprika, plus extra to sprinkle
• 1 tsp ground cumin
• Pinch of cayenne
• 1 tsp caster sugar
• 100g low-fat thick Greek yoghurt
• 1 tbs olive oil
• 4 x 180g chicken breast fillets

Method

• Place the quinoa and 600ml water in a small saucepan over medium heat, then bring to a simmer. Cook for 10 minutes or until tender. Drain well and leave to cool.
• Add herbs, tomato and onion to quinoa and toss to combine. Combine oil, lemon juice, 1/2 tsp paprika, cumin, cayenne and sugar, then season.
• Place yoghurt in a bowl and drizzle over 2 tsp dressing, then sprinkle with some paprika. Toss salad in remaining dressing.
• Preheat grill to medium-high. Mix oil and remaining paprika, season, then brush over chicken. Grill for 7-8 minutes each side until cooked through. Serve sliced with salad and yoghurt.

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Roasted pumpkin and quinoa salad Recipe

Photography by Andrew Young

This zesty salad is low-fat, heart friendly and quick to prepare - perfect!

Time to prep: 15 minutes

Time to cook: 25 minutes

Ingredients

• 500g butternut pumpkin, peeled, cut into 2.5cm cubes
• 1 tablespoon extra virgin olive oil
• 2 teaspoons Moroccan seasoning
• 3/4 cup quinoa, rinsed, drained
• 2 tablespoons lemon juice
• 1 tablespoon finely chopped preserved lemon (see note)
• 1/2 cup fresh coriander leaves

Method

• Preheat oven to 220C/200C fan-forced. Place pumpkin, oil and seasoning in a bowl. Toss to coat. Transfer to a baking tray lined with baking paper. Roast for 20 to 25 minutes, turning once, or until golden and tender.
• Meanwhile, place quinoa and 1 1/2 cups cold water in a saucepan over high heat. Cover. Bring to the boil. Reduce heat to low. Simmer for 10 to 12 minutes or until liquid is absorbed.
• Place quinoa in a heatproof bowl. Add pumpkin, lemon juice, preserved lemon and coriander. Season with salt and pepper. Toss gently to combine. Serve.

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