Quinoa, Oatmeal and Fruit Parfait

This recipe was created by HSUS’s expert chefs and approved by HSUS’s team of registered dietitians. It is perfect for college & university food service as well as healthcare institutions and hospitals.

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Servings: 10

Serving Size: 1/2 cup

Ingredients

½ cup Quinoa
1 cup Water
½ teaspoon Salt
1 cup Oats, quick-cooking, raw
1 Apple, fresh, grated **
1 cup Non-dairy milk
¼ cup Cranberries, dried
¼ cup Brown sugar or maple syrup or Agave (optional) *
2 cups Almonds, slivered, toasted

Preparation

1. Rinse quinoa.
2. Bring water to a boil, add salt and quinoa. Cover and continue to boil until tender, about 15 minutes and until the quinoa has absorbed most of the water. Tiny spirals should appear on top of each seed when done. This is the germ separating and curling around the seeds. Leave lid on the pot for at least 5 minutes after removing from heat. Then remove the lid and allow to cool to touch.
3. Fluff the quinoa gently with a fork.
4. Stir in raw oats, apple, non-dairy milk, cranberries, and sweetener (brown sugar, maple syrup, agave) if desired.

Notes

*Sliced banana can be used in place of sugar to add a bit of sweetness. Any of the dairy-free milks can be used in place of almond milk.
**Any fruits in season or on hand.

Nutrition information without almond garnish

Calories: 77 Total Fat: 1g Saturated Fat: .1g Monounsaturated Fat: .1g Polyunsaturated Fat: .3g Trans Fat: 0g Cholesterol: 0mg Carbohydrate: 15g Fiber: 1.4g Total Sugar: 3.9g Protein: 1.9g Sodium: 132mg Vitamin A: 1μg Vitamin C: .9mg Calcium: 53mg Iron: .7mg Folate: 16μg