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HEALTHY QUINOA APPLE KHEER
- Natasha Kanade
- January 24, 2022
- Easy
- Servings - 1
This recipe is curated to provide numerous health benefits while keeping calories to a minimum. It features powerful, nutritious and simple ingredients.
Ingredients:
- 2 tbsp quinoa (rinsed and cooked)
- 1/2 small apple (grated)
- 1/2 cup low-fat milk (or almond milk for dairy-free)
- 1 tsp honey or maple syrup
- 1/4 tsp cinnamon powder
- 1/4 tsp cardamom powder
- 1/2 tsp vanilla extract (optional)
- A few chopped almonds or pistachios (for garnish)
Directions:
- Cook Quinoa: Cook quinoa in water until soft and set aside.
- Simmer Milk: In a pan, bring milk to a simmer. Add the cooked quinoa and stir well.
- Add Flavors: Mix in the grated apple, cinnamon powder, cardamom powder, and vanilla extract (if using). Stir continuously for 5-7 minutes on low heat.
- Sweeten: Add honey or maple syrup to taste and cook for another 2-3 minutes until the kheer thickens slightly.
- Garnish and Serve: Turn off the heat, and garnish with chopped almonds or pistachios. Serve warm or chilled.
Health benefits of the ingredients:
- Quinoa: A complete protein, rich in fiber and essential amino acids, supporting muscle repair and digestion.
- Apple: High in fiber and antioxidants, promoting gut health and reducing inflammation.
- Low-fat milk or almond milk: Low-fat milk provides protein and calcium; almond milk offers vitamin E and is dairy-free.
- Cinnamon powder: Helps regulate blood sugar and has anti-inflammatory properties.
- Cardamom powder: Aids digestion and is rich in antioxidants.
- Chopped almonds or pistachios: Provide healthy fats, fiber, and micronutrients for heart health.