Fursecuri cu quinoa pentru micul dejun (7g proteine)

Acestea Quinoa Breakfast Cookies are easy, healthy breakfast cookies naturally packed with 7 grams of protein with no protein powder needed.

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I’ve included the whole recipe just below, but don’t miss my baking tips, step-by-step pictures, and ingredient selection tips.

Quinoa Breakfast Cookies

Acestea Quinoa Breakfast Cookies are easy, healthy breakfast cookies naturally packed with 7 grams of protein with no protein powder needed.

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Timp de pregatire: 10 minute min

Timp de gătit: 15 minute min

Misto: 20 minute min

Timpul total: 45 minute min

Curs: Mic dejun - Breakfast

Bucătăria: american

porţii: 10 fursecuri

calorii: 272 kcal

Autor: Carine Claudepierre

Modul CookÎmpiedicați ecranul să se întunece

1x2x3x

Ingrediente

SUA obișnuită - metric

• ▢ ½ ceaşcă Unt de arahide (nesărat) - (nota 1)
• ▢ ½ ceaşcă piure de banane - 1 large ripe banana (note 2)
• ▢ ¼ ceaşcă Sirop de arțar - (nota 3)
• ▢ 3 linguri Ulei de cocos - (nota 4)
• ▢ 1 linguriță Extract de vanilie
• ▢ 1 ceaşcă Quinoa gătită
• ▢ 1 ¼ ceaşcă Făină de ovăz de casă - (nota 5)
• ▢ 1 linguriță Praf de copt

Adds-in – optional

• ▢ 2 lingură Seminte de floarea soarelui
• ▢ ⅓ ceaşcă Chipsuri de ciocolată neagră fără lactate

Instrucțiuni

• Preîncălziți cuptorul la 180 °C. Acoperiți o tavă mare de copt cu hârtie de copt. Ungeți ușor hârtia cu spray de ulei de gătit. Dați deoparte.
• In a mixing bowl, add banana, mash and measure exactly 1/2 cup of mashed bananas. Remove the excess and freeze it for later to use in a smoothie.
• Add in peanut butter, maple syrup, melted coconut oil, and vanilla extract. Stir with a rubber spatula to incorporate.
• Fold in cooked quinoa, oat flour, baking powder, seeds, and chocolate chips.
• Combine until it forms a sticky cookie dough. Stir for a good 2 minutes to give the fiber in oat flour time to absorb the liquid in the dough. If too wet after that time, stir in an extra 1-2 tablespoons of oat flour.
• Using a lightly oiled cookie dough scoop, scoop some batter and release it on the prepared baking sheet. Repeat until no more batter left. I made 10 large cookies about 2 1/2 tablespoons batter each.
• Press down the top of each cookie with lightly oiled hand palm.
• Bake the cookies at 350 °F (180 °C) for 19-22 minutes or until the sides are nicely golden brown.
• Let them cool down for 10 minutes on the cookie sheet at room temperature, then transfer them onto a cooling rack.

notițe

Notă 1: You can swap peanut butter for almond butter, cashew butter, or sunflower seed butter if you have a nut allergy.

Notă 2: You can swap for 1/2 cup unsweetened applesauce.

Notă 3: Any liquid sweetener works like agave syrup or coconut nectar

Notă 4: Melted plant-based butter works as well or melted butter if you use dairy in your kitchen. Other light-flavor oils like olive oil works, but the cookies are a bit more fragile with it.

Notă 5: You can’t swap for almond flour or all-purpose flour. To make oat flour, blend rolled oats in a blender for 30-45 seconds, until fine like a flour. Make sure you use gluten-free oats if needed.

Notă 6: Any seeds works like sesame seeds, pumpkin seeds, or chopped nuts like walnuts or almonds.

Notă 7: Or dried cranberries or dried raisins.

Stocare: Store the cookies in the fridge in a sealed box for up to 4 days. Freeze the cookies in Ziploc bags for up to 1 month, thaw the day before at room temperature.

Mod cuptor: Eu folosesc modul cu ventilator (convecție). Dacă trebuie să folosiți modul convențional, vă recomand să creșteți temperatura cu 15°C. Timpul de coacere ar trebui să fie același, dar ar putea dura câteva minute în plus.

Echipament

Cupe și linguri de măsurare

Castron de amestecare

Foaie de copt

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Nutriţie

servire: 1fursec | calorii: 272kcal | Carbohidrați: 28.6g | Proteină: 6.9g | Gras: 15.4g | Grăsime saturată: 6.9g | Grăsimi polinesaturate: 2.8g | Grasime monosaturata: 4.5g | Sodiu: 109.4mg | Potasiu: 270.2mg | Fibră: 2.8g | Zahăr: 10g | Vitamina A: 9.7IU | Vitamina B12: 0.02pg | Vitamina C: 1mg | Calciu: 70.4mg | fier: 1.4mg | Magneziu: 68.8mg | Fosfor: 171.7mg | Zinc: 1.4mg

Ingrediente și înlocuiri

You only need a few wholesome ingredients for these cookies. Here’s how to pick them.

• Unt de arahide – This adds fat, protein, and flavor. Alternatives include other nut or seed butters like almond butter, cashew butter, or sunflower seed butter if you have nut allergies.
• piure de banane – It provides sweetness, moisture, and binding. You can also use unsweetened applesauce for a different flavor profile.
• Sirop de arțar – This is a liquid sweetener that adds sweetness and moisture. Agave syrup or coconut nectar are good alternatives.
• Ulei de cocos – It adds moisture and fat, contributing to the cookie’s texture. Melted plant-based butter or other light-flavored oils like olive oil also work.
• Extract de vanilie – Acest lucru sporește aroma generală.
• Quinoa gătită – This adds protein and texture. Ensure it’s cooled to prevent excess moisture in the dough.
• Făină de ovăz – This forms the base of the cookie, providing fiber and structure. You must use oat flour for this recipe, blending rolled oats into flour is a simple process. You can use gluten-free certified oats.
• Praf de copt – This helps the cookies rise slightly.
• Seminte de floarea soarelui – This adds texture and nutrients. Sesame seeds, pumpkin seeds, or chopped nuts like walnuts or almonds are good alternatives.
• Chipsuri de ciocolată neagră fără lactate – These add sweetness and flavor. Dried cranberries or raisins can also be used.

How to Make Quinoa Breakfast Cookies

This recipe is super easy to whip up in just a few minutes. Here’s how to prepare it.

Pour all the liquid ingredients in a small mixing bowl and combine them.

Pour the dry ingredients on the top and stir to combine.

Line a baking sheet with parchment paper and form cookie dough balls.

Flatten the cookies and bake them at 350 °F (180 °C) for 19-22 minutes.

Sfaturile de copt ale lui Carine

Let me share a few more tips to make these cookies super easy for you, even if you’re a beginner.

• Cooled Quinoa Essential – Use fully cooled quinoa to avoid a wet, unmanageable dough.
• Oat Flour Hydration – Give the oat flour 2 minutes to absorb the liquid for the right dough consistency.
• Dimensiune uniformă a fursecurilor – Use a cookie scoop for uniform size and even baking.
• Apăsare blândă – Lightly oil your palm to press the cookies down without sticking.
• Indicator maro auriu – Bake until the edges and middle turn golden brown for a crispier cookie.
• Varietate de arome – Change the add-ins for different flavors, chopped nuts or dried fruits are great options.
• Timp răcire – Allow cookies to cool on the baking sheet for 10 minutes before moving to a rack.
• Soluție de stocare – Store in the fridge for up to 4 days, or freeze for longer storage.
• Thawing Tip – Thaw frozen cookies at room temperature the day before you want to eat them.

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