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broccoli cheddar quinoa bites

by Vivian Fleitstra on March 22, 2015

For the last 9 weeks I have had a wonderful opportunity to teach a great group of middle school kids on healthy choices, nutritional food facts, mindful eating, how to make smoothies, how to make a bunch of different types of alternative snacks from fresh fruits and vegetables.

At first some of the kids looked at me with hesitation when I showed up with these bite-size morsels.  I reminded them what I stated in my first class, which was, “you will try things you do not like, the only thing I ask, is for you to try it.”   “If you don’t try it, you might miss out on something really great.”  The passed out the plates, some took 1, others knew what they were getting into and took 2.  After the first bite, the room filled with  mmm…., and things like, these are good, can we have more?   They loved them and I was filled with pure joy.    A friend stopped by after class to see if I had any left, but they were all gone.  I truly enjoy showing clients and sharing my knowledge to help people live a healthier lifestyle.  This recipe is good as an appetizer for parties and a nice protein-packed snack on after school days.

Last week, I posted on my Facebook page and had people asking for it, so here it is…  I usually have quinoa already made in my fridge.  I make it as part of my weekly food planning and prep.  If you don’t have it pre-made for the recipe, then make it according to the instructions on the package, I’ve included it below in the recipe.

broccoli cheddar quinoa bites
  • ¾ cup uncooked quinoa, rinsed
  • 1½ cups water (or vegetable broth or chicken broth)
  • 1 egg and 1 egg white, lightly beaten
  • 2 cups frozen or freshly cooked broccoli florets, finely diced
  • 1/2  cup spring leek, finely diced
  • 1 garlic clove, finely minced or 1 tsp of garlic powder
  • 1½ cups shredded cheddar cheese (I split the cheese between 1 c cheddar and 1/2 c part-skim mozzarella and mixed both cheeses together)
  • ½ teaspoon paprika
Instructions
  1. In a medium sauce pan, combine quinoa and water (or broth) and cook according to package directions. Let cool.
  2. In a large bowl, combine cooled quinoa, eggs, broccoli, leek, garlic, cheese and paprika.
  3. Preheat oven to 350° F. Spray mini-muffin tins with cooking spray.
  4. Put a heaping tablespoonful of quinoa mixture into prepared muffin cups. Bake for 15 to 20 minutes, or until edges turn golden brown. Remove from oven and let cool for 5 minutes and then gently remove from pan to cool completely.

Serves: 30 to 36 bites ingredients

Vivian Fleitstra

 

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