Healthy Quinoa Apple Kheer

January 24, 2022

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.