What To Know
- Once boiling, reduce the heat to low, cover the pan, and simmer for 15-18 minutes, or until the quinoa is tender and the liquid is absorbed.
- Cook the quinoa in milk instead of water and add berries, nuts, and a drizzle of honey for a nutritious breakfast option.
- Store cooked quinoa in an airtight container in the refrigerator for up to 5 days, or in the freezer for up to 2 months.
Quinoa, an ancient grain packed with nutrients, is an excellent choice for kids’ diets. Its mild flavor and versatility make it a great ingredient for creating delicious and nutritious meals. This blog post will guide you through a simple and fun kids quinoa recipe that will introduce your little ones to the wonderful world of quinoa.
Ingredients:
- 1 cup quinoa
- 2 cups water or vegetable broth
- 1/2 cup chopped vegetables (such as carrots, celery, or bell peppers)
- 1/4 cup chopped fruit (such as berries, bananas, or apples)
- 1 tablespoon olive oil
- 1/4 teaspoon salt
- Optional: 1/4 teaspoon ground cinnamon or nutmeg
Instructions:
1. Rinse the Quinoa: Rinse the quinoa thoroughly in a fine-mesh sieve until the water runs clear. This removes any bitter saponins that may be present.
2. Cook the Quinoa: In a medium saucepan, combine the rinsed quinoa, water or vegetable broth, salt, and optional spices. Bring to a boil over high heat.
3. Reduce Heat and Simmer: Once boiling, reduce the heat to low, cover the pan, and simmer for 15-18 minutes, or until the quinoa is tender and the liquid is absorbed.
4. Fluff the Quinoa: Once cooked, remove the pan from the heat and let it stand, covered, for 5 minutes. This will allow the quinoa to steam and fluff up.
5. Sauté the Vegetables: While the quinoa is cooking, heat the olive oil in a separate skillet over medium heat. Add the chopped vegetables and sauté until tender-crisp.
6. Combine the Quinoa and Vegetables: Once the vegetables are cooked, add them to the cooked quinoa. Stir to combine.
7. Add Fruit and Serve: Finally, add the chopped fruit to the quinoa mixture. Stir gently and serve warm or cold.
Tips for Making Quinoa More Kid-Friendly:
- Add Sweetness: If your kids prefer sweeter flavors, add a touch of honey, maple syrup, or stevia to the cooked quinoa.
- Use Colorful Fruits and Vegetables: Use a variety of brightly colored fruits and vegetables to make the quinoa more visually appealing to kids.
- Create Fun Shapes: Use cookie cutters to cut the cooked quinoa into fun shapes, such as animals, stars, or hearts.
- Serve with Dips: Offer dips such as hummus, guacamole, or yogurt to encourage kids to eat more quinoa.
Health Benefits of Quinoa for Kids:
- High in Protein: Quinoa is a complete protein, meaning it contains all nine essential amino acids.
- Rich in Fiber: Quinoa is a good source of fiber, which helps keep kids feeling full and satisfied.
- Contains Iron: Quinoa is a good source of iron, which is important for healthy red blood cell production.
- Gluten-Free: Quinoa is naturally gluten-free, making it a safe option for kids with celiac disease or gluten intolerance.
Variations:
- Savory Quinoa: Add chopped cooked chicken, beef, or tofu to the quinoa for a more savory dish.
- Sweet Quinoa: Add diced apples, raisins, and cinnamon to the quinoa for a sweet and flavorful treat.
- Breakfast Quinoa: Cook the quinoa in milk instead of water and add berries, nuts, and a drizzle of honey for a nutritious breakfast option.
Ending with a Bang: Beyond the Ordinary Quinoa Fare
This kids quinoa recipe is just the tip of the iceberg when it comes to exploring the culinary possibilities of this ancient grain. Experiment with different ingredients, flavors, and textures to create meals that your kids will love. From savory to sweet, the versatility of quinoa makes it a perfect canvas for your culinary creations.
Information You Need to Know
Q: Can I use other liquids besides water or vegetable broth to cook quinoa?
A: Yes, you can use milk, fruit juice, or even coconut milk to add flavor and variety to your quinoa.
Q: How do I store leftover quinoa?
A: Store cooked quinoa in an airtight container in the refrigerator for up to 5 days, or in the freezer for up to 2 months.
Q: Can I make quinoa ahead of time?
A: Yes, you can cook quinoa ahead of time and store it in the refrigerator. When ready to serve, simply reheat it in the microwave or on the stovetop.
Q: Is quinoa safe for babies?
A: Quinoa is generally considered safe for babies over 6 months of age. However, it’s always best to consult with a healthcare professional before introducing new foods to your baby.
Q: Can I use instant quinoa in this recipe?
A: Yes, you can use instant quinoa if you’re short on time. Just follow the package instructions for cooking time and liquid proportions.
