How to: Quinoa 🍚

If you don’t like quinoa, we can’t be friends.


Quinoa {keen-wa} – is it a seed? Is it a grain? A debate we are not here to discuss because there is a more pressing issue: eating it.

Its my favourite thing to eat at home, however i find that whenever eating out, not many people know how to cook it. I mean, soggy quinoa is the absolute worst imma right? Thankfully I attended a cooking course with the local culinary queen: Vicky Bishop and I learnt how to make quinoa properly. Life changed.

So, to not faf around with paragraphs you’re not going to read, here is my go-to quinoa recipe which I make in bulk + recipe ideas to jazz it up for your daily meals.


BASIC QUINOA RECIPE:

Ingredients:
500g Quinoa
2-3 Tbsp Marigold Powder Stock
2 Tbsp Mixed Italian Herbs
1 Tbsp Olive Oil
Salt & Pepper
1 Ltr Boiling Water

Method:
1. Pre-heat oven to 160 Degrees C.
2. Add quinoa into a large saucepan (one that doesn’t have plastic as you’ll be putting it into the oven in a bit) and roast quinoa on medium heat until golden.
3. Leave to cool completely.
4. Add remaining ingredients and mix – at this point feel free to add any sort of herbs/spices and flavourings. We’ve made it before with moroccan spices like cous cous, with sautéed veg or even like a paella with the very same basic recipe.
5. Place in oven and cook for 30-40 minutes, stirring every 10 mins or so. The quinoa should eventually soak up all the water, however if you find that your quinoa isn’t fluffy yet just go adding water as you see… The end result should be super fluffy quinoa.

Once you have your tuppa full of quinoa, here are some recipes that’ll make it come to life… ready to tackle your meal prep for the days ahead:


EGG-FRIED QUINOA


Egg-Fried Quinoa
Ingredients:
1 Cup Cooked Quinoa
5 Egg Whites
2-3 Tbsp Soy Sauce (Or Tamari if needed gluten-free)
Sprinkle of salt

Method:
1. Heat a pan on medium heat with a bit of spray oil.
2. Once hot, pour the egg whites and salt and cook like you would scrambled egg, moving around until egg is mostly cooked.
3. Add quinoa and soy sauce and mix together, keep moving until egg has fully cooked through.
4. Remove from heat and enjoy.

LENTIL MEATBALLS WITH QUINOA



Follow our Lentil ‘Meat’ Ball recipe and enjoy on a bed of your ready made quinoa.

RICE WRAPS WITH VEGGIES & QUINOA



Ingredients:
2 Rice Wraps*
40g Avocado (Sliced)
50g Roasted Sweet Potato Cubes
50g Spiced Tofu (optional) 1 Tbsp Spicy Brava Sauce
Sprinkle of salt
Large bowl with lukewarm water
*You can find these in the chinese food section in most supermarkets or grocery stores.

Method:
1. Prepare all your ingredients and a large chopping board next to your bowl of lukewarm water
2. Grab a rice wrap and immerse it into the lukewarm water until fully covered for about 3 seconds so that it goes a bit soft but still manageable.
3. Lay carefully onto chopping board and repeat (2.) with second rice wrap. Place second wrap with half of it overlapping the first.
4. Layer ingredients as you please.
5. Roll wrap together carefully, tucking in the edges before wrapping fully.
6. Drizzle with the spicy brava sauce and enjoy!

LENTIL STEW WITH QUINOA



Ingredients:
500g (Cooked) Pardina Lentils
100g Mixed Frozen Peppers
1 Chopped Onion
1 Tbsp Frozen Garlic
Handful Chopped Basil
4 Tbsp Marigold Vegan Stock
6 Tbsp Smoked Paprika
2 Tbsp Italian Herbs
2 Tbsp Olive Oil
1.5 Ltr Water (Boiling)
100g Roasted Sweet Potato Cubes
2 Cups Cooked Quinoa
Sprinkle of salt & pepper

Method:
1. We pre-cooked the lentils for this recipe, but you can also use can or jar lentils which come ready made.
2. In a large sauce pan bring olive oil to heat on a medium setting, then add onions and garlic. Once onions have softened slightly, add mixed frozen peppers and keep moving until peppers have softened too.
3. Add all the remaining ingredients, except for the quinoa and bring to a boil.
5. Reduce heat and leave simmering for approx 15mins.
6. Fold in quinoa and leave simmering for another 10mins.
7. Remove from heat and leave to settle, then enjoy or pack it up for the next day.

Note: The lentils will settle even more if you store them for the next day, so dont worry if you think they have perhaps come out too liquid(ey).

This recipe is made to suit my preferred tastes, but you can add/ swap ingredients and flavours as you see fit.

Hope you enjoyed these recipes! Please tag us if you make them, we love seeing you re-make our creations 🙂


Recipes created by @themusclebaker

How to: Make Savoury Oats 🍅

There are actually people out there who dont like oats or porridge. We, of course, are not them.

We truly believe that oats is an anytime of the day kinda meal so, to prove this theory, decided to have a whack at creating a savoury oat combo. The outcome was even better than we imaged it to be, it was SO SO good and much more filling than toast would’ve been!

(Not to mention all the added vitamins and minerals this combo brings!)

Naturally, we couldn’t wait to share it with you…

Here is our how to:


HEAT UP MILK WITH FLAVOURED STOCK
Choose your favourite milk, you will need 3/4 cup per serving and 1/4 cup of stock (for every 33g of oats approx). Pour it into a saucepan and move to the next step…


ADD YOUR FAVE HERBS AND SPICES
You can choose your favourite herbs and spices for this, keep it simple or as crazy as you prefer. (Scroll to bottom for exact recipe).


LET IT GET SOME FLAVA
Bring the milk, stock and herb mix to a boil, then add oats and 1tbsp flaxseed meal/ ground flaxseed.

We use packs of 33g Gluten-Free Quaker Oats so it will be approximately that much oats you will need if not using single packs.

Let it all simmer until the oats have soaked up most of the liquid and has formed into porridge texture.


PIMP IT UP
Pour into a bowl and add your toppings. We chose some smashed avo, tomatoes, black olives, grated vegan cheese, toasted sesame seeds and sprouts. (What happens when you can’t choose between avo toast and oats).


SMASHED AV-OATS



Ingredients:
1 Pack Gluten-Free Quaker Oats
1 Tbsp Flaxseed Meal/ ground Flaxseed
3/4 Cup Non-Dairy Milk (we used Alpro Coconut Milk)
1/4 Cup Veggie Broth, made with 1 Tbsp Marigold Vegan Bouillon Powder
1 Tbsp Nutritional Yeast
1/4 Tsp Turmeric
1/4 Tsp Smoked Paprika
1/4 Tsp Garlic Powder
1/4 Tsp Onion Powder
1/8 Tsp Chilli Flakes
Pinch of sea salt

Toppings:
1/2 Avocado
1 Small Tomato
1/2 Small can sliced black olives
25g Violife grated cheese
Handful Alfalfa Sprouts
Sprinkle of toasted Sesame seeds

Method:
1. Add milk, veggie broth, nutritional yeast and salt/ spices into a pan and bring to the boil.
2. Add oats and flaxseed and reduce heat, leave simmering until oats soak up most of the liquid and you achieve a porridge consistency.
3. Pour into a bowl and set aside.
4. Mash avocado with a little salt, lemon juice and garlic powder and scoop on top of oats.
5. Add the rest of your toppings.
6. Grab a spoon and enjoy!



Yields: 1 serving

Nutritional Info:
519 Cals | 29.4F | 54.1C (14.3g fiber, 6.3g sugars) | 15.7P

Vitamin A: 18.1 | Vitamin C: 30.4 | Calcium: 224 | Iron: 21

Free from Gluten, Wheat, Dairy, Egg & Vegan


MAS BUENO QUE EL PAN 😛


Look forward to seeing what savoury oat combos you guys come up with! Don’t forget to tag us if you make them, we love to see. Find us on all social outlets @themusclebakery/ @themusclebaker 🙂


Fancy some sweet oats? Check out our How to: Make Creamy Oats


For 20% discount on Bulkpowders use code: MUSCLEBAKERY20 | 10% discount on iHerb using code: JCB887

All recipes created by The Muscle Bakery and subject to copyright.

Banana Bread: Two Ways (Protein & Vegan)

Banana bread is possibly the easiest and most re-created recipe amongst the foodie realms and no surprise why, it’s flipping delicious! The nan used to make a walnut one when we were little ohhhh did we love it! 


Some food historians believe banana bread was a byproduct of the Great Depression as resourceful housewives did not wish to throw away overripe bananas (as they were still a costly item to purchase), others believe the modern banana bread was developed in corporate kitchens to promote flour and baking soda products.


These recipes came about after finding a printed banana bread recipe from what used to be our first blog and one of the first recipes we ever created all those many moons ago. We decided to give it a go again with a few tweaks and making two versions: Protein version and a Vegan version.

PROTEIN BANANA BREAD


Author: The Muscle Bakery.
Banana bread recipe that you can whip up in no time! Simple, delightful and tasty!

Ingredients

    3 Cups (Gluten-Free) Ground Rolled Oats
    0.5 Cup Granulated Sweetener of choice
    1 Cup Low-Fat Greek Yoghurt or Fromage Frais*
    1 Scoop Banana Whey (or any flavour you prefer)
    2 Mashed Bananas
    1 Tsp Vanilla Extract
    5 Egg Whites
    1 Tsp Baking Powder
    1 Tsp Baking Soda
    1 Tsp Cider Vinegar
  • If you don’t have this, substitute with applesauce.
  • You will also need a metal loaf pan, not the silicone one.

Directions

  1. Preheat oven to 170 Degrees C.
  2. In a bowl mix together all your dry ingredients until combined. Then, fold in your wet ingredients until you get a thick batter.
  3. Prepare a greaseproof baking sheet in your loaf pan then pour mix into it.
  4. Bake for 30-40mins (until knife comes out clean when piercing it).
  5. Leave to cool completely before slicing.
  6. Then slice up and enjoy solo or with your fave nut butter!

Nutritional Info (per slice):109 Cals | 1.6F | 19C | 6.5P

Free from Gluten, Wheat & Sugar


For the Vegan variation, we decided to use a Coke Zero to replace the egg. Yes. You heard that right!

After delivering a Vegan cakey to a customer, he mentioned that he had tried making a cake with his daughter using a Betty Crocker mix and a Diet Coke and it worked! This clearly got us SOOOO curious and the culinary creative juices started flowing! We had read somewhere before that sparkling water could be used but never really thought much about it until he mentioned it so without further ado we jumped right in and used the above recipe to experiment with.

As with all of our recipes, we prefer trying and failing before having to call on our buddy google for help and that is exactly what we did with this one and absolutely winged it. The experiment paid off! It made the most delightful banana cake, id even go as far as to say that it was better than the original creation!

(Thanks for that Mr Williams).

Heres the recipe:

VEGAN BANANA BREAD


Author: The Muscle Bakery.
Banana bread made with Coke Zero?!! YUP! So damn delicious, like a cross between bread and pudding… exactly like nan used to make (made vegan)!

Ingredients

    3 Cups (Gluten-Free) Ground Rolled Oats
    0.5 Cup Granulated Sweetener of choice
    1 Tbsp Xanthan
    1 Cup Soya/ Coconut Yoghurt*
    1 Scoop Pea Protein Isolate**
    2 Mashed Bananas
    1 Tsp Vanilla Extract
    1 Tbsp Agave Nectar (add more if you prefer a little sweeter)
    1 Coke Zero/ Diet Coke Can (330ml)
    1 Tbsp Cinnamon (optional)
    1 Tsp Baking Powder
    1 Tsp Baking Soda
    1 Tsp Cider Vinegar
  • If you don’t have this, substitute with applesauce.
  • If you want to omit this or don’t have this ingredient, try adding a little bit more flour instead.
  • You will also need a metal loaf pan, not the silicone one.


Directions

  1. Preheat oven to 170 Degrees C.
  2. In a bowl mix together all your dry ingredients until combined. Then, fold in your wet ingredients until you get a thick batter.
  3. Prepare a greaseproof baking sheet in your loaf pan then pour mix into it.
  4. Bake for 30-40mins (until knife comes out clean when piercing it).
  5. Leave to cool completely before slicing.
  6. Then slice up and enjoy solo or with your fave nut butter!

Nutritional Info (per slice): 112 Cals | 1.8F | 25.1C | 5P

Free from Gluten, Wheat, Sugar, Dairy, & Egg.


As you can see the recipes are extremely similar, in fact they are almost identical except for the eggs part.

You can try the Protein version without eggs and use coke instead, but we have not yet tried that yet as we still have all the above slices of banana bread to get through! 😛

If you do, let us know how it goes!


Don’t forget to tag us if you try any of these recipes, you can find us on all social media outlets @themusclebakery

For 15% discount on Bulkpowders use code: MUSCLEBAKERY15


HAPPY (BANANA BREAD) BAKING!

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