As someone who doesn’t eat meat, the first question I often get asked is ‘How do you get your protein’?

The protein really is not a problem, I find it in all sorts of ways. Quinoa (pronounced: Keen-wah) for example is an excellent and complete source of protein that is incredibly nutritious. Here in Brazil, I bought myself some organic quinoa flakes and they are just so easy to make (and in so many ways) I thought I’d share a morning recipe with you.

But first… some nutritious facts as to why you enjoy this delicious seed, this ‘pseudo-cereal’ or grain that was referred to back in the Inca Empire as ‘the mother of all grains’ and it was believed to be sacred. I treat each and every meal of mine as a sacred experience so perhaps that why I love quinoa so much. Here are some additional Quinoa benefits you should know aside from the fact that quinoa comes in red, white and black…

Here is the nutrient breakdown for 1 cup of cooked quinoa, or 185 grams (2): (this info was taken from Authority Nutrition)

  • Protein: 8 grams.
  • Fiber: 5 grams.
  • Manganese: 58% of the RDA.
  • Magnesium: 30% of the RDA.
  • Phosphorus: 28% of the RDA.
  • Folate: 19% of the RDA.
  • Copper: 18% of the RDA.
  • Iron: 15% of the RDA.
  • Zinc: 13% of the RDA.
  • Potassium: 9% of the RDA.
  • Over 10% of the RDA for Vitamins B1, B2 and B6.
  • Small amounts of Calcium, B3 (Niacin) and Vitamin E.

And now my favourite part… the recipe:


  • 1 – 1 1/2 cup quinoa flakes
  • almond milk, soy milk or any kind of milk until desired texture is achieved. I like mine like a thick paste because I find with too much liquid the flakes go soggy)
  • 5 drops vanilla essential oil (note, not artificial vanilla extract – I like REAL food)
  • stevia to taste (maple syrup could also work)
  • ground cinnamon (to taste)
  • coconut flakes
  • I had leftover chopped and sauteed apple slightly spiced in cinammon I used, about 1/2 an apple’s worth, you can use any kind of fruit or nuts to get a taste and texture that works for you)


  • Mix quinoa, liquid, spices and flavours into a bowl and mix well.
  • Top with fruit, nuts or coconut or whatever you please.
  • Enjoy!