Quinoa breakfast muffins – gluten free, grain free, dairy free, clean, vegetarian.
There seems to be an abundance of sweet breakfast items to either buy or make which is fine if you like to start your day on a sweet note. However, I have a huge preference for savoury brekkies. It’s hard to come by a gluten free savoury item you can grab on the run, which is why I came up with a nutrient dense brekkie you can make on the weekend (when you have more time) and it will be ready to grab in the mornings during the week.
These quinoa breakfast muffins are packed with cancer fighting, body detoxing, brain boosting ingredients and although on the small side, they are filling. Perfect morning fuel to start the day! Just check out all the many health benefits below.
These quinoa breakfast muffins can be made a number of ways but today I’ll share my kale and mushroom quinoa muffins. This mixture makes 12 small muffins. I grab a couple per day to put in my lunch box.
You will need a 12 hole muffin pan and muffin cases or patty pans. As this particular recipe leaves some juice behind, I’ve used patty pan cases with the silver foil case on the outside and white paper case lining on the inside. After they’ve cooled I remove the silver case with the cooled juice collected inside.
Make sure you grease the inside (bottom and sides) of each case prior to cooking so it’s easier to peel the paper away. I dip a pastry brush with oil and brush inside the muffin cases and make sure I get between the grooves.
Here’s what to do
Time Poor Tip
Up to 5 days ahead of time
Cook the quinoa according to packet directions. Keep quinoa in saucepan, covered and transfer to fridge.
2 – 3 days ahead of time
Cook the onion, kale, garlic and mushrooms. Transfer to a bowl, cover and store in fridge.
Mix all ingredients together, spoon mixture into patty cases and bake.
Why this is so good for you
Coconut oil helps boost metabolism and aids in weight loss, helps boost endurance, detoxes the body, protects the heart, prevents and heals candida, helps improve the digestive system and prevents irritable bowl syndrome, strengthens the immune system, kills the viruses that causes influenza, hepatitis and measles, helps stop tooth decay, helps prevent liver disease, helps dissolve kidney stones, prevents and treats diabetes, kills the bacteria that causes throat infections; and heals damaged tissues and infections.
Eggs (free range or organic) are high in protein (which helps you keep full) and most of the nutrients are found in the yolk. Eggs help prevent macular degeneration and prevent cataracts, blood clots, stroke, heart disease and breast cancer; promote the growth of healthy hair and nails; and aid in the brain development of a growing foetus.
Quinoa reduces inflammation, relieves constipation, helps increase brain function, aids in tissue growth and repair, helps to alleviate migraines, helps reduce type 2 diabetes, reduces the risk of cardiovascular disease, type 2 diabetes, high blood pressure and colon cancer.
Onions strengthen the immune system, help regulate blood sugar, reduce inflammation, help prevent cancer and reduce the risk of gastric ulcers.
Garlic has anti-bacterial, anti-viral, anti-fungal and antioxidant properties, supports the circulatory, digestive and immune systems, helps lower blood pressure, assists in detoxification, prevents formation of blood clots, reduces blood pressure, helps with asthma, regulates blood sugar levels in diabetics and lowers the risk of most types of cancer.
Kale is high in iron and aids in cell growth and proper liver function, it helps Alzheimer’s sufferers, prevents blood clotting, protects against various cancers (bladder, breast, colon, ovary and prostate), fights against arthritis and autoimmune disorders, strengthens your immune system, helps prevent osteoporosis, aids in digestion and helps detoxify the body.
Mushrooms inhibit cancer formation and growth – especially breast cancer, lower risk of heart disease and stroke, help lower risk of diabetes, aid in healthy nerve function, aid in normal blood cell function, help control appetite, boost immunity, protect artery lining from fatty deposits, help transport oxygen to cells and help to keep skin and hair healthy.
Chia seeds are good for healthy hair, skin and nails, regulate bowel function, protect the body from aging and cancer, regulate insulin levels, prevent hypertension and help detoxify the body.
Sage helps improve memory and information processing (especially in people with mild Alzheimer’s disease), is a digestive aid, anti inflammatory and helps control blood pressure.
Thyme helps control blood pressure, helps reduce stress, helps develop resistance against infections, helps maintin healthy mucus membranes, helps maintain strong eyesight and helps protect from lung and oral cavity cancers,
- 1 cup cooked quinoa
- 2 tablespoons coconut oil, divided
- 1 onion, chopped
- 2 packed cups chopped kale
- 1 garlic clove, chopped
- 3 tablespoons sliced sage leaves
- 2 cups sliced button mushrooms
- 1/4 cup tomato paste (I used the one with no added salt)
- 1 tablespoon fresh thyme leaves
- 2 tablespoons chia seeds
- 2 teaspoons freshly ground sea salt
- 1/4 teaspoon cracked black pepper
- 6 free range or organic eggs
- Preheat oven to 180 degrees C
- Cook quinoa according to packet directions (I use 1 cup of uncooked quinoa which leaves me extra quinoa left over for other uses). Transfer 1 cup of the cooked quinoa to a medium - large mixing bowl.
- Heat 1 tablespoon coconut oil in a medium frying pan. Cook onion and kale till onion is soft and kale has wilted. Add the garlic. Cook for 2 more minutes. Transfer mixture to the same bowl that the 1 cup cooked quinoa is in.
- Heat another tablespoon of coconut oil in same frying pan, turn up the heat and cook the mushrooms and sage until any liquid has been absorbed. Transfer to bowl.
- Add the thyme, salt, pepper, chia seeds and tomato paste to bowl and mix well.
- Whisk eggs in a separate bowl (I used a hand held mixer) and stir through quinoa mixture.
- Divide mixture between greased muffin patty cases and bake for 15 - 20 mnutes.