Quick Quinoa Squares

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If you have a bit of a sweet tooth and are trying to stay away from processed treats, do I have a treat for you! Indulging doesn’t have to mean cheating and feeling guilty. These gluten free Quick Quinoa Squares can be breakfast, (if you sub the chocolate chips for raisins or cacao nibs), dessert, or an anytime of day pick-me-up. I think I have perfected this recipe. With just five of us snacking, the whole pan was gone within an hour! Job done.

These squares are simple to make, sweet, but not too sweet, and filled with healthy ingredients. And, I am not just saying that… We’re talking quinoa,(obviously), coconut flakes, chia seeds, hemp seeds and ground flax. (…hello! these last three are the omega-3 trifecta!) My Quick Quinoa Squares also contain dried apricots which are high in iron and vitamin A, and almonds. The only slightly sinful ingredients are 2 tablespoons of maple syrup and 1/4 cup of chocolate chips!

No need to precook the quinoa, the process is simplified by soaking the quinoa and chia seeds in boiling water while you mix together the rest of the ingredients. Once you are ready to mix in the quinoa and chia, they are softened enough that the end result is just a slightly crunchy grain.

Why are omega-3s important?

If you are going to treat yourself, why not eat something that tastes delectable and is good for you!? Flax seeds, hemp seeds and chia seeds are great sources of omega-3s.

Omega-3 fatty acids are extremely important in the body.  Though our bodies do make some, we need to get other ‘essential’ fats known as omega-3 and omega-6 essential fatty acids (EFAs) from our food. These provide us with energy and the materials to build cell membranes, lubricate our skin and digestive system, support brain and nervous system development, and regulate hormones and metabolism. Each essential fatty acid plays a different role in managing inflammation, which is essential to our immune system. Omega-6 helps to create inflammation, and triggers a healing response in our bodies, which is then balanced with anti-inflammatory omega-3.

As a society, we now consume one-sixth of the omega-3 in our diet that we did 150 years ago because of how our food is grown, manufactured, and stored. And, our consumption of omega-6 has doubled because of our increased intake of prepared and fast foods. 

This imbalance causes too much inflammation in our bodies, and has contributed to the rise in degenerative diseases.

According to Dr. Klaper, a highly regarded plant-based doctor, taking a handful of nuts each day and adding a tablespoon of ground flax or chia seeds on your oatmeal or salad is enough for most people.  Dr. Klaper suggests that we should eat omega-3 rich foods and not take omega-3 supplements, as there appears to be an issue with these supplements being linked to increased prostate cancer. 

Our bodies can take the ALA from these foods and turn it into the necessary DHA and EPAs. So, if you just make sure to have some ground flax, hemp-seeds, chia seeds or walnuts each day you can get sufficient omega-3s.  

So, try out this recipe and enjoy the flavour and the nutritional benefits!!

Quick Quinoa Squares

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Serves: 5-8 🙂 Prep Time: 15 minutes Cooking Time: 25-30 minutes 25-30 minutes

Nutrition facts: 200 calories 20 grams fat

Ingredients

• 1/2 cup quinoa
• 1/2 cup coconut flakes, unsweetened, fine-medium
• 6 dried apricots diced finely
• 1/4 cup sliced almonds
• 1/4 cup almond butter
• 1/4 cup chocolate chips + 1 tablespoon
• 2 tablespoons maple syrup
• 2 tablespoons chia seeds
• 2 tablespoons hemp seeds
• 2 tablespoons ground flax
• 1 teaspoon pure vanilla extract
• 1/4 teaspoon salt

Instructions

1. Preheat oven to 375 degrees Fahrenheit.  Line an 8"x 8" pan with parchment paper. 
2. Place the quinoa and chia seeds into a 2 cup glass measuring cup and fill to the 2 cup mark with boiling water.  Allow this to sit for 10-15 minutes as you prepare the rest of the ingredients.
3. Mix the coconut flakes, chia seeds, hemp seeds, ground flax seeds, slivered almonds and salt in a medium sized mixing bowl. 
4. Strain the quinoa and chia seeds in a mesh strainer and discard the water.  Add the thickened quinoa and chia to the dry ingredients.  Using the empty 2 cup measuring cup, mix together the maple syrup, almond butter and vanilla until well combined, then add to the dry ingredients.  Stir until well mixed. 
5. Next  add a 1/4 cup of chocolate chips and the diced apricots. Stir.  
6. Spoon the mixture into the lined pan and press it down until evenly distributed.  Sprinkle one tablespoon of chocolate chips on top. 
7. Bake for 25-30 minutes until slightly brown.  
8. Allow to sit for 10 minutes to cool. 
9. Cut into pieces and enjoy!

                                                                                www.thevibrantveggie.com

 

Notes

If you do not have apricots, you can substitute diced figs or dates.