FREE Online Cooking Class – Healthy Brunch – Baked Quinoa

FREE Online Cooking Class – Healthy Brunch – Baked Quinoa


Heather: So we are going to make some brunch
today. Brunch has always been something that I have loved, because I love to bake and I
love sweet breakfast and I love having a special meal with family and whenever I think of brunch,
I think of like Christmas morning. So it always gets me excited, but since trying to eat healthier,
I have been trying to find lighter breakfast that are still just as yummy as regular yummy,
yummy brunches. And I tend to go on the sweet side of things, so I we are going to do a
sweet brunch today, although I know there are tons of option for savory brunches that
are awesome and healthy and delicious. So the one that I am making today is something
that I came up with when I was going to a potluck, and there was going to be all weekend
brunch stuff, but I knew people were going to be making waffles and people are going
to be making pancakes and all the typical stuff and like tofu scramble and tofu quiche.
So I want to do something a little bit different and do it with whole grains. I originally did this recipe with brown rice,
but today I am doing it with quinoa and I posted this week my video, it was about the
nutritional benefits of quinoa and how it’s not actually a grain, it’s technically botanically
a seed and so we call it a pseudo grain, but in terms of cooking it, it falls under the
category of whole grains. So while I am using quinoa today, you can
also sub this for brown rice, for oats. You can use rolled oats or steel-cut oats, you
can use buckwheat, you can use millets, you can use pretty much any whole grain you want,
and to make it super, super yummy and very brunch like, we are going to bake it. So I am going to get the over preheated. I
will turn the camera so you can follow me over here. Okay, so this is my mom’s oven
which I have just learned how to use and I just will get it going there. So it is now
preheating. Got lost in the light. We will come back over here where the fun
stuff is. So, like I said, I came up with this idea for a potluck brunch and it was
inspired by a recipe that I made with my mother-in-law for Christmas brunch one year, and it was
baked French toast, and it was awesome. So that’s another thing you can do with this
recipe is rather than using quinoa or rice or something, you could use bread. Khus khus,
yeah for sure. Khus khus would be a great substitute in here. Khus khus is made with flour and then turned
into the little balls, so it’s a little bit different from a whole grain, and want
I wanted to talk about first was, I get a lot of questions as to why I don’t very
often eat bread, and it’s because the flour has been turned into bread and then it cooks,
it doesn’t absorb as much water as a whole grain does, and so it’s a lot more concentrated,
and then you have to chew it a lot more. I don’t know about you, but I am the greatest
at chewing. I do try to make a conscious effort, but I don’t always chew stuff too well.
So bread and pasta and khus khus and stuff like that, sometimes it’s pretty heavy in
my digestive system. And that’s the only reason, it’s not that I think bread is unhealthy
or anything like that. It can be awesome, and if you chew it properly, it’s great,
but whole grains and pseudo grains like quinoa are another great option if you want to have
something that’s really nice and easy to digest, and sometimes brunch can be pretty
tricky to digest. So it’s a good option if you are going somewhere where you will
have waffles and pancakes and stuff. So this is my fully cooked quinoa, and if
you guys tuned in to the preview show, you saw me cooking the quinoa with some juice
and with some almond milk. So it’s got some flavor added to it and it has some creaminess
and then what I am going to do is another bit of almond milk, so that when it bakes
it has more moisture to absorb. Quinoa, if you keep cooking, it will just
keep absorbing moisture like any other grain, like brown rice. It will just keep absorbing
it and just keep getting fatter and softer and yummier. So if you add a little bit more
moisture when you put into the oven, it will get super nice. Then I am going to add a little bit of vanilla.
Now if you have a vanilla flavored milk, then you don’t need to add more vanilla, but
it adds a nice flavor. You don’t need it at all, but it adds a nice flavor, makes it
tastes more special for brunch. And then I have got some cinnamon. What type of juice is the question? I used
to mango today. You can find a recipe by the way; I put a link right under the video. If
you are not on the webpage, you are watching me on YouTube; you can find the link right
under this video for the recipe. I am putting in this pineapple and mango and banana. So
I wanted to do either pineapple or mango juice, but you can use any type of juice really.
Just make sure that it doesn’t have any sugar listed, but it’s just pure fruit juice.
That’s what you want to look for. And then I have got some nutmeg as well. Nutmeg
is a really special spice. You will find — you can skip it, you don’t need to put it in,
but when you make something baked and people taste and they are like, this tastes really
special, what’s in here, it’s often the nutmeg that they are not used to tasting.
So if you find some, pick it up, and you don’t need very much of it. It will last a really
long time. With most spices, a little bit goes a long
way and it’s great to get them in there to add more flavor, but you can’t go too
far with spices. They can overpower the dish and they can burn your tongue a little bit
and not good, but in general, spices help boost your digestion and cinnamon is definitely
one of those that helps boost your digestion. So for brunch, that’s awesome. When you
are just waking up, you need to boost your digestion. A little addition that I threw into the recipe
this morning is some fresh ginger. I am going to grate a little bit into my dish. This is
optional and some people do not like ginger so that’s totally cool, but ginger is so
nutritious. It helps boost your digestion as well and it helps your immunity and it
tastes awesome, so if you’re game for it, add some in there. Hey Vicki, it’s good to see you; it’s
good to see all of you. Oh right, I put it under the video that I filmed earlier today
that was live, but we can’t — just go to the homepage, healthyeatingstartshere.com
and then the main link there at the top of the page will be the recipe. So you can head
over and grab that. So we have got quinoa, we have got our spices,
and vanilla, and then I am going to add some fun stuff. So I have got some chopped dates
here. Okay, so chopped dates, a lot of think of dates and I used to think of dates as just
super sweet things, they are awesome for sweetening stuff up but they are just full of sugar,
but I saw a NutritionFacts video. You guys haven’t heard nutritionfacts.org,
check it out, they have awesome videos, and he posted one a while back about dates and
yes they are super sweet but overall they are beneficial for your bodies blood glucose
levels. So they help maintain and they also give you some something super sweet that satisfies
your sweet tooth. So I think dates are awesome now, and when you are buying them, make sure
that you don’t get the kind that are covered in glucose syrup, the ones that come in the
Styrofoam packs and they are like this, people know what I am talking about. They look sticky;
those ones are covered in glucose syrup, so check the ingredients when you buy dates. Now I am making a tropical themed brunch today,
so I have got pineapple, mango, dates and Brazil nuts, yummy. And if you want to change
up this recipe, it’s so easy, you just change the type of nuts that you are using, you change
the type of fruits that you are using and you have a totally different recipe. You could
do this with cranberry juice that you cooked with the quinoa and then add dried cranberries,
add some chopped almonds, and what other fruit in there, apples, pears, and plums. That would
be delicious, but today we are going to do tropical fruits because they are one of my
favorites and we are going to do Brazil nuts. Another good option here would be macadamia
nuts or cashews with the ingredients that we are using today. So I know brazil nuts
can sometimes be hard to find, so cashews have the some kind of buttery texture and
macadamia nuts are of course are crazy awesome. If you need a spotty fix, go for macadamia
nuts. So you are just going to throw everything
in here and I am putting it into a baking dish by the way, because I am going to throw
this into the oven when I have got it together. So keep stirring things together and then
— Debbie wants to know if you don’t love dates.
Well, you can leave them out or you can add some other kind of dry fruit or fresh fruit.
So I guess that you can do dried cranberries if you are doing an apple or pear kind of
dish, or if you just want to do this same dish, either leave the dates out or add some
raisins, some dried figs, some dried apricots, they might have a little bit too much flavor,
I’d go with dried figs or raisins, maybe the golden raisins because they are kind of
a soft flavor. Okay. I am going to show you hot to cut a
pineapple today in case anyone is curious about that. So you cut the top off. Someone
of Facebook left me a message this morning that if you plant this, it will grow, but
it won’t over winter where I live. I have some friends who live in Australia and they
have a pineapple plant and awesome. I would love to grow pineapple, not going to happen
this year though. And then cut the bottom off and those go in the compost and then you
are just going to cut the outer skin off. Pineapple is a great fruit for, well number
one, tasting awesome, I love pineapple, but it also has an enzyme called bromelain which
helps boost your digestion. I talked a lot about digestion this morning, I guess because
I am thinking about the typical brunch meals that are very heavy and take a long time to
digest, so that by the time lunch rolls around, you are hungry yet. So if you make your brunch
super yummy but also easy to digest, then you are set for the day. So there is the peel of the pineapple and
there is my pineapple naked, and it will have some little bits in there but I don’t mind
them. If you mind them, you can get more particular with them and then just cut it in half and
then in half again, so quarters, and then the core of pineapple is very hard, so you
want to cut that out. And I love pineapple so much that I eat the core, but most people
don’t like it because it’s kind of crunchy. So then you are going to have pieces like
this and then you can slice them likewise. Actually I usually slice it this way and then
this way, so you get nice bite size pieces. The great thing about adding fruits to a meal
is that they add sweetness and the best natural sweetener is using fruit, but fruit also add
some nutrients and sometimes your pineapple falls on the floor and then you wash it off
and give it to Phil to eat. Phil: Gary wants to know if the milk is also
sweetened or it doesn’t need to be. Heather Nauta: It doesn’t need to be. Mine
is non-sweetened, it’s just the unsweetened kind, you probably can’t see that. If you
use a sweetened milk that’s totally okay, but in general I like to get unsweetened milk.
And then you don’t get to see me cut up a mango, because my mom brought some, they
were fresh and really ripe. I put them in the freezer, perfect, and there it is. So
I will just chop it out that mango in there. Again, you just want to cut it up into bite
size pieces, because this is going to be the kind of thing that you are just going to scoop
out onto a plate and enjoy it and not cut up really. What am I missing? Banana. Banana, we are
going to mesh in the banana. You can chop it as well. And the banana also adds a nice
sweetness; it’s going to do that first. Are there any questions going on? I haven’t
got to the maple syrup yet. I actually am not going to put any maple syrup in. Yeah,
because there is so much fruit in here, I don’t normally put in any maple syrup, but
I think it’s okay to put a little bit in if you want to make it tastes super, super
awesome, like sometimes you just want pancakes of maple syrups. And I don’t always want
to eat them but sometimes Phil will have a craving on the weekend for pancakes of maple
syrup. And a great way to do that instead is to make something healthy like this and
then drizzle some ample syrup on top, and then it gives you that maple syrupy goodness
without having to first of all make pancakes, because I find them kind of pain in the neck
and then they do, like Phil and I have noticed, they kind of sit heavy with us for the rest
of the day. Phil is not in, we can’t see him. Okay. So this is pretty much everything together
now and I have got an exciting level of fruit going on in here. So I would really just sit
here and eat this like this with this giant spoon. Yup, I would do it, but if you put
it in the oven, it will get really awesome. It will soften up the fruit a little bit,
sometimes fruit can be kind of acidic and when you bake it, it helps offset that acidity.
It just softens it a little bit. So you can do pretty much whatever you like
at this point, but what I am going to do is kind of flatten it down. Did anyone have any
specific questions about maple syrup or just that you probably don’t need it. Okay. So I have go tit flatten down and then
I am going to put a layer of coconut on top just to finish off the topical theme, and
coconut adds some nice healthy fats along with the Brazil nuts. Brazil nuts, by the
way, are awesome for selenium. What is it, two Brazil nuts and you get your daily intake
for selenium, which is awesome. I am hand person, so I am just going to spread
this by hand
and then pop it in the oven. I sure need to rinse my hands off. It’s the one down part
of doing things with your hands. Okay. So this goes in the oven. That’s all. And I
was doing things through cooking demo style and I had a second one going in the oven.
So in the interest of time I am not going to do that, so that you don’t have to sit
here and watch this bake for 20 minutes. Then we have got it all finished. The lighting is kind of tricky to see here.
Okay, so there it is with the coconut on top and then when you spoon it out, it’s just
yummy baked quinoa. Maybe I will get some on a plate for Phil to try. [Cross talk] I will try a little portion, but if I were
eating this fro brunch, my plate would be ooh, and I might even put more fresh fruit
on top. You can ask me question while I take a munch. So we have five minute before, so if anyone
has question, feel free to post them in the comments section and Phil is going to go through
them and we will try to answer as many as we can. For those of you who can stick around,
the recipe is going to be at healthyeatingstartshere.com, here is where the recipe is posted. Thanks for tuning in. So, okay questions. How well does it store and reheat? It will
store fairly well but it won’t store for too long. Because there are so many sugars
in here, it will start to go bad pretty quickly. So if I was keeping this in the fridge, I
probably would only keep it for like four days or so. Reheating, excellent, because
of going in the oven, all I need to do is just put it back in the oven and you are set
to go. Will it get mushy? No. Quinoa holds together
pretty well. It does get softer but it doesn’t get crazy mushy like steel-cut oats would
get mushy but if you are using quinoa or long grain brown rice or — millet would probably
get mushy. Yeah, quinoa or long grain brown rice are your best bet for not getting too
mushy. Phil: If you were to use maple syrup, what
grade would you use and why? Heather: I like the dark grapes because they
taste so good — of maple syrup, sorry. The question was what grade of maple syrup would
I use and why? So yeah, I like the dark amber. I always forget
which way the letters go, but I think its C grade. Yeah, the heavy rich stuff is actually
usually a little bit cheaper like $.50 a bottle less. I like it because it has a stronger
ample flavor and when I am using it, I don’t like to use it too much, because I don’t
want to get too much sugar, but if I use the dark grapes, then I still get that really
maply flavor without using too much. Anyone else? Someone saw on Dr. Oz that the center of the
pineapple was very healthy to eat. So I don’t see why it would be any healthier than the
outside, like the main part of the pineapple but it certainly isn’t less healthy. It
probably has lots of sugar because it taste sweeter and it’s crunchier, so probably
it has more fiber, but eat the whole thing, it’s delicious. Okay. So someone was asking if this session
was similar to my online cooking classes that I have at membership site, and they are thinking
of to join into that. So this is a fairly similar format with the ones in the membership
site. They are on like a linear basis where I go through different categories of foods
like soups, salads, veggie burgers, pizzas, and they are a little bit longer than this
session, but yes, similar idea where I go through a recipe but I also talk about substitutions
and the reasons why I do certain things at certain way and how to make your regular dish
like make a veggie burger in a really healthy way or make a pizza in a really healthy way. And we are actually thinking of doing another
live session in about two or three weeks and we are going to offer a special deal on the
live, or not the live, on the cooking class membership site, so you can stay tune for
that if you are interested in it. Does that cover it? Yeah, okay. Cole wants to know what I mean by grades in
maple syrup. Well, there are different, when you buy maple syrup, you can buy like A, B,
C or its called amber, dark amber, I don’t know what the next down, it would be extra
dark amber, and it just means the concentration of the maple syrup. What other fruits would I use in this dish?
Well, I mentioned the apple, pear, cranberry, dried, cranberries, that’s a really awesome
one. I am trying to think what lease I have done this with. Well, I have done it with
just banana. I did more banana, like two bananas, and I have pureed them and then mixed it with
— and I did brown rice in that one. But pureed banana with some coco powder and some carrot
powder. So it’s like a chocolate baked one and then topped it with coconut, and I think
I put some sliced banana on top too. Pretty much anything that you would bake,
you can do in this recipe. I probably wouldn’t do like grapes, for instances, because baked
grapes, I have never tried them, but for some reason, it’s not appealing to me at the
moment. Phil would like it. Yeah, experiment, have fun, do whatever fruits you feel like
your favorite fruit, try it, and you don’t have to bake this dish either. You can just
mix it up and eat it fresh. Any other question before we sign off? So can you Agave or brown rice syrup instead
of maple syrup? I am totally cool with brown rice syrup, it’s unrefined, it’s a melted
sweetener. It’s a very mild sweetener so you might wind up using a little bit more
of it than you would maple syrup, but it’s a great one, its low glycemic. Agave, I am not a huge fan of because it’s
very highly refined, and they say its low glycemic, but some stuff is showing that it’s
not. So I usually steer clear of Agave and stick with maple syrup or a brown rice syrup.
Cool. Ooh! Savory version of this dish. I would
probably use tomatoes; they are always nice, avocado. I don’t usually bake avocado but
mixed in with the creaminess would be really nice, and what else would be nice, maybe some
zucchini, and then I probably flavor it with some herbs and maybe some spices, like a smoked
curry powder would be nice one that’s not too spicy, maybe you like spicy stuff for
breakfast. I would eat savory stuff for breakfast but not spicy, so I probably do some cumin
and coriander and a little bit of turmeric and then tomato, avocado, zucchini, it sounds
pretty good tome right now. Green onion is always good in savory dishes; it adds that
little taste I guess. My TTC Journal, good suggestion, they suggest
it. Asparagus for savory and berries for sweet; berries are awesome baked, so yeah, blueberries,
raspberries, cranberries, what other berries, blackberries, strawberries, yum, yum. All right. So it looks like that’s it for
your questions for now, but keep watching and stay tuned to my channel, because we are
probably going to do this again in another two, maybe three weeks. If you have any requests
on recipes that you would like to see me do live, let me know, leave in the comments below.
Tell your friends. We want more people to come watch and hang out, to make yummy healthy
stuff with us. Okay guys, thanks for coming and watching.
It’s been fun, and I will see you again soon.

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