This hasty and simple recipe blends quinoa and chia seeds for a protein-packed dessert or use-and-accelerate breakfast. This recipe uses kefir reasonably than milk for a probiotic enhance and in its build of sophisticated sugar, this pudding relies on maple syrup for its sweetness. Prep time is minimal–stunning accelerate away the mixture in the refrigerator overnight to agency up.
Substances
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1 cup cooked and cooled quinoa
-
¾ cup undeniable kefir
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1 tablespoon chia seeds, plus extra for serving
-
2 teaspoons pure maple syrup
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¼ teaspoon vanilla extract
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Scoot of ground cinnamon
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1 cup New berries for serving
Instructions
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Mix quinoa, kefir, chia seeds, maple syrup, vanilla and cinnamon in a bowl or jar. Refrigerate overnight. To encourage, high with berries and extra chia, if desired.
Fee it
Nutrition Information (per serving)
| 394 | Calories |
| 9g | Elephantine |
| 62g | Carbs |
| 18g | Protein |
| Nutrition Information | |
|---|---|
|
Servings Per Recipe 1 |
|
|
Calories 394 |
|
| % Day by day Fee * | |
|
Total Carbohydrate 62g |
23% |
|
Dietary Fiber 9g |
32% |
|
Total Sugars 19g |
|
|
Added Sugars 8g |
16% |
|
Protein 18g |
35% |
|
Total Elephantine 9g |
11% |
|
Saturated Elephantine 2g |
10% |
|
Ldl cholesterol 10mg |
3% |
|
Nutrition A 1159IU |
23% |
|
Nutrition C 1mg |
1% |
|
Folate 109mcg |
27% |
|
Sodium 97mg |
4% |
|
Calcium 374mg |
29% |
|
Iron 4mg |
21% |
|
Magnesium 181mg |
43% |
|
Potassium 721mg |
15% |
Nutrition knowledge is calculated by a registered dietitian the exercise of an ingredient database but wishes to be knowing to be an estimate.
* Day by day Values (DVs) are the steered amounts of nutrients to use day to day. Percent Day by day Fee (%DV) stumbled on on nutrition labels tells you how well-known a serving of a issue food or recipe contributes to each of these whole steered amounts. Per the Meals and Drug Administration (FDA), the day-to-day fee is in line with a protracted-established 2,000 calorie weight-reduction plan. Relying for your calorie wishes or while it is probably you’ll possibly possibly well get a smartly being situation, it is probably you’ll possibly possibly need kind of of issue nutrients. (As an instance, it’s steered that members following a coronary heart-nutritious weight-reduction plan use much less sodium on a day-to-day basis in contrast to those following a protracted-established weight-reduction plan.)
(-) Data is no longer at verbalize on hand for this nutrient. In case it is probably you’ll possibly possibly be following a varied weight-reduction plan for clinical reasons, acquire particular that to consult with along with your well-known care provider or a registered dietitian to better realize your non-public nutrition wishes.
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