From the Andes to Your Plate: Rediscovering Quinoa
Long before I jumped on the quinoa bandwagon it was the staple food of ancient civilizations. Native to the Andean region of South America, quinoa (Chenpodium quinoa) has a rich history that spans thousands of years, deeply intertwined with the cultures and traditions of indigenous peoples.
Image by we-o_rd35ghczdq1090c5m from Pixabay
Ancient Roots in the Andes
Quinoa has a rich history, having been cultivated for over 5,000 years in the high-altitude South American regions of what are now Peru, Bolivia, Ecuador, and Colombia. The Incas, one of the most advanced civilizations of pre-Columbian America, held quinoa in high regard, referring to it as the "mother grain" (chisaya mama). This remarkable crop was vital for sustaining the Incan empire, providing essential nutrition not only to warriors and farmers but also to royalty.
The Incas held quinoa in high regard, not just as a vital food source but as a symbol of abundance and resilience. The importance of quinoa was underscored by the ceremonial planting rituals performed by Incan emperors, who would traditionally plant the first quinoa seeds of the season using golden tools, marking the crop as sacred. This ritual symbolized abundance and prosperity. The Incas recognized quinoa for its ability to thrive where other crops struggled. It could withstand frost, drought, and poor soil, making it a reliable food source in the challenging environment of the Andes. This resilience made it a fitting symbol of their own strength and endurance as a people.
Colonial Suppression and Decline of Quinoa
Despite its historical prominence, quinoa's cultivation experienced a dramatic decline following the arrival of Spanish conquistadors in the 16th century. The Spanish perceived quinoa with disdain, associating it with indigenous religious practices, and sought to replace it with European grains such as wheat and barley. In some instances, quinoa fields were deliberately destroyed as a means to suppress native traditions.
While quinoa cultivation survived in remote indigenous communities, its status as a primary staple was significantly diminished. Other native Andean crops, like corn and potatoes, which were more widely accepted by the Spanish, became the dominant sources of nutrition in the region. This shift marked a pivotal moment in the history of quinoa, influencing its cultivation and cultural significance for generations to come.
The Revival of Quinoa
For centuries after the Spanish conquistadors arrival, quinoa remained a relatively obscure crop, primarily cultivated by indigenous farmers in the Andean highlands. However, in the late 20th and early 21st centuries, interest in quinoa began to resurface as scientists and nutritionists recognized its unique health benefits. Unlike most grains, quinoa is a complete protein, containing all nine essential amino acids. It is also abundant in fiber, vitamins, minerals, and antioxidants, making it a valuable food option for vegetarian, vegan, and gluten-free diets.
The growing demand for quinoa spurred increased commercial production, particularly in Bolivia and Peru. By the 2010s, quinoa had achieved international recognition, with the United Nations declaring 2013 as the "International Year of Quinoa." This designation highlighted its nutritional value, sustainability, and potential role in combating food insecurity. The revival of quinoa not only transformed its status but also reinvigorated traditional agricultural practices and cultural heritage in the Andean region!
Quinoa Today and Beyond
Today, 70 - 80% of the world’s quinoa supply is cultivated in South America with the remaining crop grown in the United States and Canada (10 - 15%), Europe (5 - 10%), and Australia and New Zealand (1 - 2%). As its popularity continues to rise, researchers and farmers are actively exploring new varieties and cultivation techniques to meet global demand while ensuring sustainable farming practices. Despite its modern commercialization, quinoa retains its deep significance for indigenous Andean communities, serving as a vital link to their ancestors and traditions.
The Journey of Quinoa
So, how did quinoa transition from complete obscurity to becoming a world wide sensation? The true story is stranger than fiction—much stranger. Stephen Gorad narrates this captivating tale in his book, The Quinoa Chronicles.
The year is 1973. Two young men, both on a quest to uncover the deepest mysteries of life, find themselves in a room in Boston. A friendship blossoms, leading to a Chinese banquet that ultimately results in a ticket to Chile. Quinoa is discovered in a Bolivian street market, sparking a love affair. A shirt is traded for a bag of seeds, marking the beginning of a business venture that grows, twists, turns, and occasionally falters. Amidst this journey, there is amurder, possibly acurse, and a shaman arrives in town. As the friendship unravels, a crook unexpectedly saves the day.
Listen to this 1986 interview with the author on National Public Radio.
Photo by Samantha Gilmore on Unsplash
The Versatile Quinoa: From Space to Festivals and Textiles
Quinoa isn’t just a nutritional powerhouse on our plates; it’s also making waves in some pretty unexpected areas! For starters, NASA has been exploring quinoa as a viable crop for space agriculture. Thanks to its resilience and high protein content, quinoa could play a crucial role in feeding astronauts on long missions, like trips to Mars. Its ability to thrive in extreme conditions makes it a perfect candidate for growing in microgravity, giving us hope for sustainable food sources beyond Earth.
Back on solid ground, quinoa is celebrated in various towns in Bolivia at annual quinoa festivals, particularly in the Altiplano region. These vibrant events honor the grain's deep cultural roots in the Andes, showcasing traditional dishes and local farming practices. With food tastings, cooking demos, and lively performances, the festivals not only promote quinoa's health benefits but also support local farmers and the regional economy.
In the United States, the Quinoa Harvest festival is in Santa Cruz, CA. Here you can ride llamas, enjoy music, join a quinoa potluck at the quinoa field, talk to agricultural quinoa experts, and dine at a Peruvian buffet!
But that's not all—quinoa is also stepping into the world of textiles. The plant’s fibrous stems can be processed into eco-friendly fabrics, offering a sustainable alternative to conventional textiles. As the demand for sustainable fashion grows, quinoa-based textiles could provide farmers with new income opportunities while reducing the environmental impact of the fashion industry.
Exploring the Varieties of Quinoa
Quinoa is a super versatile and nutrient-packed crop that comes in an amazing 1,800 different varieties around the globe that vary in color, texture, and flavor. The main ones you'll find are white, red, black, and tri-color quinoa and each one brings something different to the table. Let’s break down these main varieties:
White Quinoa: The Most Common Variety White quinoa, sometimes called golden quinoa or just "regular" quinoa, is the most common one out there. It has a mild, slightly nutty flavor and gets all light and fluffy when cooked. Because of its neutral taste and soft texture, it works great in salads (like quinoa tabbouleh or grain bowls), side dishes (as a stand-in for rice or couscous) and breakfast porridge, (mixed with fruits and nuts). Plus, white quinoa cooks up the fastest, which is perfect for those hectic weeknights.
Red Quinoa: A Heartier, More Flavorful Option Red quinoa packs a bit more punch with its stronger, earthier taste and chewier texture compared to white. It holds its shape well, making it a solid choice for grain-based salads, (like roasted veggie bowls), stir-fries and pilafs, (where you want that firm bite), and stuffed peppers or squash, (adding a nice crunch). Its rich, vibrant color also makes any dish look fancy.
Black Quinoa: The Boldest in Flavor and Texture Black quinoa is the standout with its strong, earthy flavor and a slightly sweet touch. It’s the firmest and crunchiest of the bunch, making it great for dishes that need a bit more structure, like cold salads, (where it adds a nice texture), hearty grain bowls, (bringing a deep, nutty flavor), and taco fillings or burger patties, (giving you a robust bite). It does take a bit longer to cook than white or red quinoa, but its unique flavor and striking color are totally worth it.
Tri-Color Quinoa: A Balanced Blend Tri-color quinoa is a fun mix of white, red, and black quinoa, combining the best traits of all three. It has a medium texture—softer than black but firmer than white—and a slightly nutty, earthy flavor. This makes it a go-to for colorful salads and bowls, mixed grain pilafs, and side dishes that need both fluffiness and chewiness.
Choosing the Right Quinoa for Your Dish
When you're picking quinoa for your cooking adventures, here’s a quick cheat sheet:
For a light, fluffy texture → Go with white quinoa
For a firmer, chewier bite → Choose red or black quinoa
For a mix of textures and colors → Opt for tri-color quinoa
Quinoa Options for Every Recipe
Quinoa comes in a bunch of different forms, each one perfect for various culinary uses. Here are the most common types you’ll come across:
Whole Quinoa Seeds These are the white, red, and black varieties we’ve talked about above.
Quinoa Flakes These are made by steaming and rolling quinoa into thin flakes that cook up quickly. They’re perfect for hot cereal (like oatmeal), baking, or even as a substitute for breadcrumbs in recipes.
Quinoa Flour This is finely ground quinoa that’s great for gluten-free baking. You can use it for cakes, muffins, cookies, and breads, and it mixes well with other flours for a better texture. It is higher in protein, fiber, and nutrients than wheat flour with a distinct nutty and slightly bitter taste.
Puffed/Popped Quinoa Light and crunchy, this is similar to puffed rice and works well in cereals, granola bars, chocolate treats, and snack mixes.
Sprouted Quinoa This is quinoa that’s been soaked and allowed to sprout, which boosts its nutrients and makes it easier to digest. You can eat it raw in salads, toss it in smoothies, or cook it just like regular quinoa.
With all these options, there’s a quinoa type for just about any dish you want to make!
Buying Quinoa
When you're buying quinoa, there are a few things to keep in mind. First off, you'll typically see different types like white, red, black, and even tri-color quinoa available in bags or bulk bins. White quinoa is the most common, but if you’re lucky, you might find red and black varieties at specialty stores. Next, think about whether you want organic or conventional quinoa. Organic is grown without synthetic pesticides or fertilizers, so it's a solid choice if you prefer organic products, but conventional quinoa is still a healthy option.
Another thing to consider is whether you want pre-rinsed or un-rinsed quinoa. Pre-rinsed means the natural coating of saponins, which can make it taste bitter, has already been washed off, so you can skip the rinsing step. If it’s un-rinsed, you’ll want to rinse it yourself before cooking. Lastly, you can choose between buying in bulk or packaged quinoa. Bulk can save you some money and lets you get just the amount you need, while packaged quinoa usually comes with cooking instructions and tends to have a longer shelf life thanks to better sealing. If online shopping is more your style, you can find all sorts of quinoa options at places like Amazon, Thrive Market, and specialty health food websites, often in larger quantities for better value.
Storing Quinoa
To keep your quinoa fresh and avoid any weird flavors, it’s important to store it properly. Here are some easy tips to follow: For uncooked quinoa, make sure to store it in an airtight container to keep out moisture and pests. A cool, dry place like your pantry or kitchen cabinet is ideal. If you want to store it long-term, you can even pop it in the fridge or freezer to extend its shelf life. Speaking of shelf life, if you keep it in the pantry, it should last about 2 years if stored right. In the fridge or freezer, it can stay fresh for up to 3 years.
When it comes to cooked quinoa, you’ll want to store it in an airtight container in the fridge, where it’ll be good for about 5 to 7 days. If you need to store it longer, just freeze it in portioned containers or freezer bags, and it’ll last for up to 3 months. When you're ready to eat it, you can reheat it by microwaving or sautéing it with a little water to get that moisture back.
Image by chandlervid85 on Freepik
Super Simple to Cook
Cooking quinoa is super easy and only takes about 15 to 20 minutes. Here’s a simple method to get you started:
First, rinse the quinoa. Even if the package says it's pre-rinsed, it's a good idea to give it a quick rinse under cold water in a fine-mesh strainer for about 30 seconds to wash away any bitterness from the natural saponins.
Next, measure your liquid. The standard ratio is 1 cup of quinoa to 2 cups of water or broth.
Now, for the cooking part: In a pot, bring the water or broth and quinoa to a boil. Once it’s boiling, reduce the heat to low, cover the pot, and let it simmer without stirring for about 15 minutes or until all the liquid is absorbed. Note that the red and black varieties will take a few minutes longer to cook.
Finally, once it's done, remove it from heat and let it sit covered for about 5 minutes. After that, just fluff it up with a fork, and you’re ready to enjoy your quinoa!
Mix It Up
Here are some cooking variations to spice things up with your quinoa:
If you want some extra flavor, try cooking it in vegetable, chicken, or beef broth instead of plain water.
For a nuttier taste, you can toast the quinoa in a dry pan for about 2 to 3 minutes before you start cooking it.
And if you prefer softer quinoa, just add an extra ¼ cup of water and cook it for a few more minutes.
These simple tweaks can really enhance your dish!
Venture to the Sweeter Side
Quinoa’s nutty flavor and slightly chewy texture make it a fantastic addition to sweet treats. Here’s how you can incorporate quinoa into your desserts:
Cooked Quinoa as a Base
Pudding: Just like rice pudding, you can simmer cooked quinoa with milk (or a plant-based alternative), sweeteners like honey or maple syrup, and a dash of vanilla or cinnamon for a creamy dessert.
Breakfast Bowls: Mix cooked quinoa with yogurt, fruit, and nuts to create a delicious and nutritious parfait.
Stuffed Fruits: Combine cooked quinoa with nuts, honey, and spices, and then stuff the mixture into baked apples or pears for a tasty treat.
Quinoa Flour for Baking
Cookies & Brownies: Swap out some or all of the flour in your recipes for quinoa flour to give your treats a protein boost.
Cakes & Muffins: Quinoa flour adds a nice nuttiness and works perfectly for gluten-free baking.
Pancakes & Crepes: Blend quinoa flour into your batter for a healthier twist on classic pancakes.
Quinoa Flakes for a Lighter Texture
Granola Bars: Mix quinoa flakes with oats, nuts, dried fruit, and honey to whip up some homemade energy bars.
Crisps & Crumbles: Use quinoa flakes instead of oats for a crunchy topping on fruit crisps.
Puffed Quinoa for Crunch
Chocolate Bark: Combine puffed quinoa with melted dark chocolate and spread it out on parchment paper to set.
Energy Bites: Mix puffed quinoa with nut butter, honey, and seeds for no-bake energy bites.
Cereal Bars: Use puffed quinoa instead of or alongside rice cereal in treats like marshmallow squares for a tasty crunch.
Image by DanielaElena from Pixabay
True Nutritional Superstar
Quinoa packs a punch with its impressive health benefits! While quinoa is technically a seed, we treat it as a whole grain that’s a great source of both protein and fiber. First off, it’s a complete protein, meaning it has all nine essential amino acids, which is fantastic for anyone looking to boost their protein intake—especially vegetarians and vegans. With about 5 grams of fiber per cooked cup, it’s great for your digestion, promoting the growth of good gut bacteria and helping maintain stable blood sugar levels thanks to its low glycemic index. Plus, quinoa is loaded with vitamins and minerals like B vitamins, vitamin E, manganese, and magnesium, all of which contribute to overall heart health and may lower the risk of metabolic syndrome.
What’s even cooler is that quinoa is naturally gluten-free, making it a perfect option for those with gluten sensitivities or celiac disease. It’s also got some serious anti-inflammatory and antioxidant properties, thanks to compounds like quercetin and kaempferol, which can help reduce inflammation and fight oxidative stress. Regularly munching on quinoa may even help prevent chronic conditions like obesity and certain types of cancer. Just remember to rinse it well before cooking to get rid of those pesky saponins that can upset your stomach!
Overall, quinoa is an awesome addition to any meal, whether you’re tossing it in a salad, using it as a base for a grain bowl, or incorporating it into baked goods. Your body will definitely thank you for making it a part of your diet!
Herb Spotlight
Allspice
Allspice: Unique and Aromatic
Allspice, also known as pimenta or Jamaican pepper, is a unique and aromatic spice that has played a significant role in global cuisine and trade for centuries. Native to the Caribbean, Central America, and parts of South America, allspice is derived from the dried berries of the Pimenta dioica tree. It was first encountered by European explorers during Christopher Columbus' voyages to the New World in the late 15th century. Columbus and his crew, searching for valuable spices like black pepper, mistakenly believed that allspice was a type of peppercorn. This led to its early classification as "pimienta," the Spanish word for pepper.
Though Columbus introduced allspice to Spain, it did not gain immediate popularity in Europe the way spices from Asia had. However, its warm, complex flavor and medicinal properties eventually made it a sought-after commodity in both culinary and medicinal applications.
The indigenous Taíno people of the Caribbean had been using allspice long before European arrival. They used it to preserve meat—the antimicrobial properties of allspice helped prevent spoilage, season food—adding a deep, aromatic flavor to meats and stews, and make medicinal remedies—for digestive health and pain relief.
Jamaica became the primary center of allspice production, and to this day, it remains the world’s largest producer. The spice became highly valued in European trade, especially in England, where it was used in both cooking and traditional medicine.
Unique Taste Profile
Allspice has a warm, rich, and complex flavor that resembles a blend of cinnamon, nutmeg, and cloves with subtle peppery and earthy undertones. This unique taste profile makes it incredibly versatile, suitable for both sweet and savory dishes.
When used whole, allspice berries release a mild, peppery heat, while ground allspice delivers a more concentrated warmth with hints of sweetness and spice.
Allspice is an incredibly versatile spice that finds its way into a variety of sweet and savory dishes. It's a key player in Jamaican jerk seasoning, contributing that signature warmth that makes this dish so beloved. When autumn rolls around, allspice shines in pumpkin spice blends, adding depth and flavor to all those cozy fall recipes we adore. Not to mention, it's a staple in many European baked goods, like gingerbread and spice cakes, where it helps create that perfect spiced sweetness everyone loves.
Pro Tip: Grind Fresh
If using whole allspice, grind it in a spice grinder or mortar and pestle just before cooking. Freshly ground allspice has a stronger, richer aroma than pre-ground versions.
Christian Blue, CC BY-SA 4.0
How to Buy Allspice
There are a few things to keep in mind to ensure you get the best flavor for your cooking needs. Allspice is available in various forms, including whole berries, ground powder, and allspice oil, so your choice will depend on how you plan to use it and how long you want to keep it.
If you're deciding between whole and ground allspice, whole berries are your best bet for long-term storage. These dried, pea-sized brown berries hold onto their flavor much longer and can be ground fresh whenever you need that extra burst of aroma. On the other hand, ground allspice is super convenient for quick cooking but tends to lose its potency faster, making it ideal for immediate use in spice blends, baked goods, and marinades.
You can easily find allspice in the spice aisle of most grocery stores, but you might also want to check out bulk spice stores or online retailers like Amazon, specialty spice shops, or international food markets for a wider selection. If you're concerned about additives or preservatives, look for organic options.
When you're shopping for allspice, pay attention to a few key indicators of freshness. For whole berries, choose ones that are uniform in size, dark brown, and slightly oily, as these traits signal freshness. If you're going for ground allspice, take a moment to smell it; you want that rich, warm aroma. If it smells weak or stale, it's likely lost its kick. And remember to steer clear of dull, dusty-looking spices, as they may be old and lacking in flavor.
Storing Allspice
Proper storage is key to maintaining allspice’s essential oils and robust flavor. For the best results, use an airtight glass or metal container to protect it from moisture and air; avoid plastic, which can absorb natural oils. Store allspice in a cool, dark place, like a pantry, away from sunlight, heat, and humidity—steering clear of the stove or sink is a smart move. Whole allspice berries can last up to 3–4 years, while ground allspice is best used within 6–12 months. To check freshness, rub a pinch between your fingers; if it doesn’t smell strong, it’s time for a replacement!
How to Cook with Allspice
Allspice is a culinary superstar found in various global cuisines, enhancing everything from desserts and baked goods to meats, stews, and spice blends. In sweet dishes, its warm and slightly sweet notes make it essential for fall and winter recipes. You’ll commonly find it in baked goods like gingerbread, spice cakes, muffins, and cookies, as well as in pumpkin spice blends for seasonal favorites like pumpkin pie. It also pairs wonderfully with fruity desserts, adding depth to apple and berry pies, and is used in beverages like mulled wine and chai tea.
On the savory side, allspice adds warmth and complexity to many dishes, especially in Caribbean, Middle Eastern, and Latin American cuisines. It’s a key ingredient in Jamaican jerk seasoning for grilled meats and pops up in sausages, meatballs, and hearty stews. Allspice also enhances soups, marinades, and pickling brines, adding depth to rice and grain dishes like pilafs and quinoa.
When using allspice, whole berries are great for infusing flavor into soups and marinades (just remember to remove them before serving), while ground allspice is more potent and perfect for spice blends and baked goods. It’s a must-have for blends like pumpkin spice, garam masala, and jerk seasoning!
Image by czu_czu_PL from Pixabay
Powerful Healing Compounds
Allspice is not just a flavorful addition to your dishes; it also packs some impressive health benefits! First off, it’s rich in antioxidants, helping to combat oxidative stress and potentially lowering the risk of chronic diseases. Plus, its essential oils have anti-inflammatory properties, which may assist in reducing inflammation-related conditions.
If you’ve ever had digestive issues, allspice might be your new best friend, as it’s known to aid digestion and reduce bloating. Some studies even suggest it can help alleviate pain, making it beneficial for those with arthritis. Its antibacterial and antifungal properties can support your immune system too!
On top of that, allspice may help regulate blood sugar levels, which is great news for those managing diabetes. Lastly, it might also promote heart health by improving circulation and lowering blood pressure. So, adding allspice to your meals not only enhances the flavor but also brings a host of health benefits to the table!
Let’s get cooking!
I’ve used the tricolor quinoa in these recipes but feel free to use your favorite variety.
Mexican Spiced Quinoa with Chicken Thighs
Savor the bold and vibrant flavors of Mexican Spiced Quinoa with Chicken Thighs. This delightful recipe combines seasoned quinoa with fresh vegetables and zesty spices, creating a deliciously satisfying meal that’s perfect for any occasion. The quinoa serves as a hearty base, infused with traditional Mexican seasonings like cumin and chili powder, while the crispy marinated chicken thighs add a mouthwatering crunch that elevates the entire dish.
Whether you're looking for a nourishing weeknight dinner or a dish to impress your guests, this recipe is sure to deliver. It’s not only packed with flavor but also offers a well-rounded balance of protein, fiber, and essential nutrients.
Mexican Spiced Quinoa with Chicken Thighs
Ingredients
- 4 skin on, bone in chicken thighs
- chicken marinade
- juice of 1 lime
- 2 tsp olive oil
- 1/4 tsp cumin
- 1/4 tsp chili powder
- 1/8 tsp ground allspice
- 2 cloves garlic, mashed
- quinoa
- 1 cup tricolor quinoa
- 1 cup water
- 1 (14.5 oz) can diced tomatoes
- 1/2 cup diced onion
- 1/2 cup diced green pepper
- 4 cloves garlic, minced
- 1/2 tsp salt
- 1 tsp ground cumin
- 1/2 tsp chili powder
- 1/2 tsp chipotle powder (or chili powder)
- 1/2 tsp ground allspice
- 1/2 tsp dried oregano
- 2 tbsp chopped fresh cilantro
- 1 lime, cut into 4 wedges
Instructions
- Place chicken thighs in a bowl and add the marinade ingredients. Mix to coat the chicken evenly. Set aside to marinate for at least 1/2 an hour and up to overnight.
- Meanwhile, rinse the quinoa in a fine mesh strainer under running water until the water runs clear. This removes the saponin coating which can impart a bitter or soapy taste.
- Put the quinoa, water diced tomatoes with their juices, onion, bell pepper, garlic, salt, cumin, chili powder, chipotle powder, allspice, and oregano to a targe pot and stir well.
- Bring to a boil, reduce heat, cover with a tight fitting lid, and cook, without stirring for 17 minutes. Turn off the heat and let it finish steaming for 10 minutes.
- Heat a large skillet over medium high heat and add the chicken thighs, after seasoning with salt and pepper, skin side down. Cook for 7 - 8 minutes until the skin is crispy and brown.
- Turn thighs over and finish cooking for about 10 minutes until golden brown and the internal temperature reaches 165°F.
- Stir the fresh cilantro into the quinoa.
- Serve the quinoa and chicken thighs with a wedge of lime.
Spiced Quinoa Granola Bars
Get ready to indulge in these delicious Spiced Quinoa Granola Bars! Perfect for a quick breakfast or a satisfying snack, these bars feature hearty oats and crunchy pumpkin seeds for that delightful crunch. We’ve mixed in a medley of dried fruits and nuts to create the perfect balance of sweetness and texture, all sweetened naturally with pure maple syrup and a hint of coconut for an extra layer of flavor. Best of all, they're completely refined sugar-free, making them a guilt-free treat you can enjoy any time of day!
These granola bars are also gluten-free thanks to the use of quinoa, allowing everyone to enjoy their scrumptious goodness without a worry. Whether you're gearing up for a hike, need a pick-me-up at work, or simply want something tasty to nibble on, these bars are sure to keep you energized and satisfied. Let’s dive into this simple and mouthwatering recipe!
Spiced Quinoa Granola Bars
Ingredients
- 1 cup cooked quinoa (cooled)
- 1 1/2 cups rolled oats
- 1/4 cup raw pumpkin seeds
- 1/4 cup unsweetened coconut flakes
- ¼ cup ground golden flaxseed
- ½ cup chopped nuts (almonds, walnuts, or pecans)
- ½ cup dried fruit (raisins, cranberries, or chopped dates)
- 1 tsp allspice
- ½ tsp cinnamon
- ¼ tsp salt
- ⅓ cup natural almond or peanut butter
- ⅓ cup honey or pure maple syrup
- 1 tsp vanilla extract
- 1 tbsp coconut oil (melted)
Instructions
- Preheat oven to 325°F. Line an 8x8-inch baking pan with parchment paper.
- In a large bowl, combine oats, cooked quinoa, pumpkin seeds, coconut, flaxseed, nuts, dried fruit, allspice, cinnamon, and salt.
- In a small saucepan over low heat, warm the nut butter, honey (or maple syrup), vanilla, and coconut oil until smooth.
- Pour the wet mixture over the dry ingredients and mix well until everything is evenly coated.
- Transfer the mixture to the prepared baking pan and press it down firmly with a spatula.
- Bake for 18–22 minutes, or until edges are golden brown.
- Cool completely before slicing into bars (at least 30 minutes to prevent crumbling)
Notes
- Store in an airtight container at room temperature for up to 5 days or refrigerate for up to 2 weeks.
- Can be frozen for up to 3 months.
There you have it!
You've made it to the end of our quinoa journey! Thanks for joining me on this tasty journey. Keep nourishing your body and soul, and I’ll see you at our next culinary crossroads!