Photo: Priscilla Du Preez
Estimated Nutrition (whole recipe, rough)
645
Calories
18g
Protein
13g
Fat
119g
Carbs
Counts 8 of 9 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Quinoa | 1 cup cooked (185g) | 222 |
| Milk | 1 cup (244ml) whole | 149 |
| Apple | 1 medium (182g) | 95 |
| Raisin | 1 small box (28g) | 85 |
| Honey | 1 tbsp (21g) | 64 |
| Nutmeg | 1 tsp ground (2.2g) | 12 |
| Vanilla | 1 tsp extract (4ml) | 12 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 125 mL (½ cup) uncooked quinoa
- 250 mL (1 cup) unsweetened fortified plant-based beverage or lower fat milk
- 125 mL (½ cup) water
- 1 mL (¼ tsp) ground cinnamon
- ½ mL (⅛ tsp) ground nutmeg
- 20 mL (1 ½ tbsp) honey
- 1 apple, finely diced
- 5 mL (1 tsp) vanilla extract
- 60 mL (¼ cup) raisin
Directions
1
Thoroughly rinse quinoa using a strainer and place in a small pot with a tight-fitting lid.
2
Stir in milk, water, cinnamon, nutmeg, honey, and apple.
3
Bring to a boil and reduce to a simmer. Cover and cook for 10 minutes or until all the liquid is absorbed.
4
Stir in vanilla extract and top with raisins.
By Health Canada ·
Recipe sourced from
food_guide_canada