Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 3.1% of RDA
• Calories: 44.7% of RDA
• Carbs: 7.5% of RDA
• Fat (total lipid): 36.4% of RDA
• Fiber: 20.3% of RDA
• Fructose: 3.8% of RDA
• Protein: 8.9% of RDA
• Sodium: 6.3% of RDA
• Sugar: 16.9% of RDA
• Vitamin A (IU): 4.6% of RDA
• Vitamin B6: 7.3% of RDA
• Vitamin C: 14.3% of RDA
• Iron: 8.8% of RDA
• Magnesium: 18.4% of RDA
• Manganese: 21.2% of RDA
• Niacin: 3.6% of RDA
• Potassium: 6.1% of RDA
• Zinc: 6.4% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
Preparing the Quinoa
1.
In a medium saucepan over high heat, combine the quinoa and water.
2.
Bring to a boil and then reduce the heat to a simmer. Cook for 15-20 minutes, or until the quinoa is cooked through (it should double or triple in bulk, similar to couscous, and be slightly translucent).
3.
While the quinoa is cooking, chop/cube the strawberries, mango and hazelnuts for topping.
Preparing the Bowl
4.
Stir in the coconut, hemp seeds, flaxseed, cinnamon, vanilla, and salt. Divide the quinoa among four bowls.
5.
Top each bowl with fresh fruit and sprinkle with chopped hazelnuts.
NOTES, TIPS, TRICKS, HINTS, ETC:
Any fruit of choice can be used as topping.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 893
Protein 9.98 g
Carbohydrates 20.5 g
Iron 1.66 mg
Fiber 5.69 g
Calcium 31.4 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
