ZUINOA ("zeen-wah") PROTEIN PORRIDGE

Quinoa & zucchini protein porridge topped with fresh berries, chocolate coconut chips, and bee pollen.

This simple "ZUINOA" (aka Quinoa & Zucchini) PROTEIN PORRIDGE is one of my current favourites.  It's super tasty and satisfying; free of dairy, grains/gluten, & refined sugar; and packed with all the goods — fibre, complex carbs, healthy fats & protein.  Better still, it can be made ahead for a quick morning meal and served hot or cold. 

Bring on the Zucchini!

Growing-up, our garden was overflowing with zucchini this time of year.  From July through until October, zucchini appeared in everything from stir-fry and pasta casserole to cookies, muffins, and cake!  After years of basically avoiding zucchini altogether, I have re-discovered a love for this mild, versatile and super healthy summer squash!

Zucchini is extremely low calorie (only 33 calories per medium zucchini) yet packed with vitamins, minerals and disease-fighting anti-inflammatory phytochemicals.  Furthermore, it has a high water content and is rich in fibre.  This means that it helps you hydrate and feel full and satisfied.

Research suggests that zucchini consumption can improve digestion as well as insulin and blood sugar regulation.  It may also have benefits for thyroid, adrenal and prostate function.

Crazy for Quinoa ("keen-wha")

Quinoa is often referred to as a grain, but it is actually a gluten-free seed.  It is rich in antioxidants, fibre, and vitamins & minerals including magnesium, zinc, and B vitamins.  Quinoa is one of the few plant foods that contain all nine essential amino acids.

Quinoa Zucchini Protein Porridge Recipe

Ingredients for 3 servings:

• 1/2 cup uncooked gluten-free quinoa

• 1 cup canned organic full-fat coconut milk

• 1/8 tsp salt

• 1 cup (packed) finely grated zucchini (1 medium)

• 3 Tbsp Nuzest Clean Lean vanilla protein powder (optional)

• 2 tsp gelatinized maca powder (optional)

• 1 tsp ground cinnamon

• pinch ground nutmeg

• 1 tsp pure vanilla extract

• unsweetened almond or nut-free milk as needed to adjust to desired consistency

• Lakanto sugar-free monk fruit sweetener, raw honey (nonvegan), maple syrup, 1 large ripe mashed banana, or sweetener of choice, adjusted to taste (optional)

• optional toppings: fresh or dried fruit, coconut chips (chocolate coconut chips here), bee pollen, nuts/seeds, shaved dark chocolate, or toppings of choice

Instructions:

1. Wash the quinoa. To do this, place the quinoa in a fine-mesh strainer sitting in a bowl. Cover with water and gently rub the grains together with your hands for 30 seconds. Rinse and drain. Repeat this process 2 more times.

2. Combine the quinoa, coconut milk, and salt in a medium saucepan and bring to a gentle boil. Reduce heat to low, cover and simmer for 5 minutes.

3. Add zucchini, protein powder, maca, cinnamon, nutmeg, and sweetener, and continue cooking approximately 5 to 10 minutes, stirring occasionally. Add additional liquid as needed to achieve desired consistency.

4. Remove from heat and stir in vanilla. Adjust spices and sweetener to taste.

Serve immediately with your favourite toppings. Alternatively, Zuinoa Protein Porridge can be stored in an airtight container in the fridge for 4 to 5 days and enjoyed cold or reheated before serving. To reheat, put porridge in a pot over medium heat with a splash of milk.  

“Zuinoa” Protein Porridge topped with local strawberries, blackberries, chopped dark chocolate ( 72% cacao bar), gluten-free cinnamon cracker pieces, and bee pollen.