5 minute Mango Tropics Quinoa Flake Bake

by Leanne Vogel (Healthful Pursuit) on June 15, 2011

I’ve been drawn to these mango quinoa bakes this week because they’re fast and can be prepared the night before.

That, and there was a mango sale at Superstore over the weekend. Let’s just say I may have gone a little overboard on the stockpiling.

Bonus is, I’ve learned how to freeze multiple pounds of mango, perfect for smoothies – dice into cubes and scatter across a parchment paper lined cookie sheet. Place in the freezer overnight, then transfer to a freezer safe bag.

What happens when you combine mango, quinoa flakes, egg, coconut, and chia?

You get a delicious, high fiber, high protein breakfast fit for champions.

Pair this with a dollop of nut butter, and you have yourself one mean workout recovery breakfast.

5 minute Mango Tropics Quinoa Flake Bake

Vegan (option), Gluten free, Dairy free, Sugar free, Yeast free, Corn free

A light and summery quinoa flake breakfast bake filled with the taste of the tropics.

Yield: 1 breakfast bake

Ingredients

  • 1/2 cup quinoa flakes
  • 1/4 cup mango puree [about 1/2 of a fresh mango]
  • 1 egg *see note
  • 1/4 banana, diced
  • 2 tbsp dried papaya, chopped
  • 1 tbsp shredded unsweetened coconut
  • 1 tbsp chia seeds
  • 1/8 tsp almond extract

Optional toppings: coconut butter, sliced banana, cashews, coconut, raspberries

Directions

Prepare a 16oz. microwave safe dish by oiling with a dab of coconut oil. Set aside. Place all ingredients in a small bowl and mix until fully incorporated. Press mixture into prepared dish and even out with fork.

Microwave option: Place in the microwave and cook for 3 1/2 minutes. You’ll know when it’s done when it rises slightly, is harder to the touch, and pulls away from the sides of the dish. Don’t bake it too long, or you’ll have a Frisbee!

Oven option: Place in a preheated oven at 350F and bake for 25-30 minutes, or until toothpick inserted comes out clean.

note: to make vegan, omit egg and add 1/4 cup of extra mango puree.

I have to start experimenting with savory quinoa flake bakes so I can justify having these babies for dinner too.

Not like that’s stopped me in the past ;)

Why all the breakfast preparation and fast [whole] foods? All I can say is…

TGIW [thank goodness it's Wednesday]. What a crazy week! Although there’s still 3 working days until the weekend, I can’t help but have Friday on the brain.

I’m looking forward to:

  • increasing my long run from 10km to 12km
  • sleeping in on Sunday
  • reviewing my notes from the GMO class I attended last night
  • napping outside on the deck [in the shade]
  • heading to the Farmer’s Market

I try to practice being thankful for each and every day instead of wishing away my work week as I have in the past. Looking forward to weekend activities andbeing thankful for the crazy, hectic work days gives me the best of both worlds.

[and enjoying tasty breakfast bakes doesn't hurt either!]

Are you having a crazy week?

What’s your favorite thing to do on the weekend?

Share the love, earn karma points:
Pin It

{ 52 comments… read them below or add one }

Averie @ Love Veggies and Yoga

This looks awesome, Leanna! I love mango anything and I make microwave banana oat cakes and have added everything from blueberries to coconut to chia seeds…just need to add mango now too!

YUM!!!!

Are you having a crazy week? = Is the pope catholic?

Reply

Alex@Spoonful of Sugar Free

OooOOO!! I like this idea of the tropical kind. Yummy :D And of course it is busy! Busy all the time :P

Reply

char @ char on a mission

This looks so tasty! I’ve never used quinoa flakes before, but am definitely interested to now!

Reply

Laura @ Sprint 2 the Table

YUM! Love the tropical flavors. Feels summer-y! I have frozen mango before just tossing it into a tupperware container (how I freeze everything… lol!).

You should do a bake with zucchini! it worked really well in my oatmeal. :)

Reply

Leanne (Healthful Pursuit)

Brilliant. Zucchini will be the next on the list! Thanks Laura :)

Reply

Faith @ lovelyascharged

You know what’s sad? It’s a pretty relaxed week for me…but it still feels crazy! It’s a crazy hangover from being go-go-go for pretty much months on end. I’m finally hoping to get a little bit of R&R this weekend when I visit my family!

Reply

Sam

Hope you enojy your week and get to the weekend soon! :P I know exactly what you mean about wishing away your work week. Enjoy each day because they fly by so.fast.
This recipe looks excellent, bookmarked. Mmmmm. I love mango :D

Reply

Kelly

What a fabulous recipe Leanne – the ingredients are wonderful (love the inclusion of papaya and coconut). Isn’t quinoa great to work with? I really like the idea of freezing mango… must do that!

Reply

Holly @ The Runny Egg

I love that you are practicing being thankful every day — that is something I want to be more mindful of because I know I am very blessed!

The cake looks so cute!

Reply

starjumper

Which farmer’s market do you like? I just went to the new location on Blackfoot and it’s really nice but crazy busy!

What’s the best way to cut a mango? The last time I did I think I got too close to the pit because I got this gross stringy stuff in my ice cream :S

Reply

Leanne (Healthful Pursuit)

I haven’t braved the new blackfoot location. I love the vendors, but I’ve heard horror stories of how crazy it can be. I love going to Kingsland and Airdrie!
For the mango, I just peel the skin off and take off chunks until I get down to the string. There are a bunch of videos on youtube that will help too!

Reply

Casey (The Hippie Health Nut)

What a great idea! I love quinoa flakes, but I usually just eat them like I would oatmeal.

Reply

Jessica @ Dairy Free Betty

I have no idea what quinoa flakes are? I’m guessing you can just buy it in bulk at the health food store?

Reply

Leanne (Healthful Pursuit)

They’re only the best thing ever! Yep, I find them in the bulk section of the health food store.

Reply

Heidi @ Food Doodles

So can quinoa flakes and oats be interchanged? Or does one need more liquid than the other? I’ve never used quinoa flakes so I have no idea. The bake looks so yummy. Love the tropical flavors. This week is particularly crazy. I’m having a hard time just keeping up with everything. Hopefully today I can get some things done.

Reply

Leanne (Healthful Pursuit)

Quinoa flakes and oats can be interchanged. I’ve done it once, but the microwave time is slightly less (about 2 minutes if I recall).

Reply

Kristina @ spabettie

yep, you had me at mango + quinoa. and breakfast. ;)

Reply

Stefanie @TheNewHealthy

Surprisingly, my week hasn’t been as crazy as usual! And I love it! I better savor it now though because I know the craziness will back soon. ;)

I’ve actually never tried quinoa flakes – but now I really need to find some so I can try one of your flake bakes! Yum! :)

Reply

Sarena (The Non-Dairy Queen)

This week is beyond crazy. We are trying to get settled after moving the office and life is just not settled yet. That bake looks amazing! The flavor combination sounds perfect for summertime!

Reply

Alaina Rose @ Sweetness Of Life

That looks beautiful! And delicious :-) My week hasn’t been too crazy but it’s going to get crazier. Woody and I are going to Michigan tomorrow to visit his family. Our flight leaves at 5:40 am and it takes about an hour and a half to get to the airport so that means we have to leave home around 2am. Fun. I haven’t decided if I’m going to try to sleep before we leave or just stay up. I know we talked about you doing a guest post for me at some point. Do you think you might be able to do one for me while I’m in MIchigan? If not, no worries at all. I know it’s short notice. I’ll be gone from the 16-22. So if you are able to write up a post anytime during then and email it to me, that would be awesome. But like I said, if you can’t do it, it’s totally fine. Just wanted to put it out there! Oh and one more thing! My friend, who is new to reading food blogs, discovered your blog through mine and she LOVES you. She’s been talking about you on facebook and everything! It’s pretty sweet :-)

Reply

Leanne (Healthful Pursuit)

Sleep while you can and get up when you have to leave! You’ll need all the sleep you can get :)
Eak! Guest post in a couple of days… I could probably do it! How about if I got it to you by the 21st. Would that work?

Reply

Alaina Rose @ Sweetness Of Life

Yeah, I know…sorry to spring it on you like that! The 21st would be fine. I appreciate it a lot! Thanks love.

Reply

Deanna

Yum! This looks delicious. I haven’t tried quinoa in a long time. Maybe I should give it a go again.

Your breakfast bakes inspired me to try baking some of my banana bread bean spread. It didn’t firm up enough – but it tasted yummy and was a fun smooshy texture. I think I need to jump on the breakfast bake bandwagon, grain-free style.

Reply

Leanne (Healthful Pursuit)

banana bread bean spread? My gosh, that sounds amazing!

Reply

Elizabeth

Wow, that looks incredibly delicious! Thanks for posting the beautiful pictures and finally getting me motivated to try some healthy tidbits out :)

Reply

Lisa @ Healthful Sense

Great idea!! I’ve never used quinoa flakes. So many possibilities! And yes, having a crazy week! It’s the first week of summer break so I have all 3 kids home. The craziness never ends.

Reply

Jenny (Fit Girl Foodie)

Yummm you always have the best recipes! I have yet to buy quinoa flakes :( I wish it worked with regular quinoa though =/

Reply

Leanne (Healthful Pursuit)

You can use oats, too!

Reply

Kaitlyn

This looks so good! I’m a fan of your other flake bakes and I cannot wait to try this one. Now to master the art of the mango…

Definitely wishing away my work-week this week. I have a long weekend in San Diego, I leave Friday morning!

Reply

Ragnhild

Oh my, your bakes are just getting better and better :O Im on a huge mango-kick at the moment. I have found these perfect mangoes from Pakistan (yep :P), that are just so sweet and juicy anf yummy! I eat them every day.
I have a relaxing week this week, and a great weekend to look forward to. BBQ on Friday and Summer party with my colleagues on Saturday. Cant wait :)
Good luck with your longer long run :D Youll make it!!

Reply

Em

Hey! I am a fairly new blogger and I’d love it if you could check out my blog!
and yes. my weekend has been crazy and tomorrow is my brothers birthday!
haha-
also i’d love to add you to my blogroll! Consider adding me?
thanks!!
http://www.pureglowsixteen.blogspot.com
xo
Em

Reply

Michelle {lively kitchen}

Quinoa flakes – I’m embarrassed to admit they’ve never been in my pantry! I’ll have to look for them next time I’m out.

I’ve had a crazy day, but a glass of wine and some goat cheese ravioli tonight helped. I’ve got high hopes for a spin class tomorrow morning to burn off the negative energy from today. Raising a little girl who is just like me is proving to be challenging at times. :)

Reply

Leanne (Healthful Pursuit)

I hope you had fun at spin class this morning! If you can’t find quinoa flakes, oats should work just as well :)

Reply

Lori @ Laurel of Leaves

Um–YUM! What a great combination of flavors!
I’m not a microwave user myself, so I would bake these in the oven. But I love the idea of making up a bunch the day before.
Thanks!

Reply

torviewtoronto

innovative delicious dessert

Reply

Steph@stephsbitebybite

This looks super delicious!! I wish you were my neighbor so that I could come over and eat all these yummy (healthy) foods!

Reply

Leanne (Healthful Pursuit)

If you’re ever, ever in western Canada, you know who to ring!!

Reply

Joy

Great recipe!

Reply

Jessie

Hi! I made the 5 minute flake bake (with the apple sauce) this morning and it was sooooo good! Thank you for sharing such delicious recipes. I am inspired every day :D I really want to make the overnight almond banana pudding, but almond milk is so expensive here in Australia! I might have to substitute for coconut milk…

Reply

Leanne (Healthful Pursuit)

I’m glad you liked it! You can totally sub for another type of milk, I bet coconut milk would be really good!

Reply

marla

Leanne, I love this idea for breakfast or sweet snacks. Great way to use quinoa flakes :)

Reply

Ashley

I just discovered your blog last week and I LOOOOOVE it!! We had two quinoa flake bakes last week and are mixing and matching the ingredients for different flavors. My husband and I have been looking for a new breakfast recipe that is super healthy and delicious, and thanks to you, we have found it!

Reply

Leanne (Healthful Pursuit)

I’m glad you like the quinoa bakes! They’re pretty popular at our house too :)

Reply

Erika

Hot damn this sounds yummy! I know you’ve probably answered this question somewhere before, but what exactly are quinoa flakes? I’m intrigued but I wouldn’t know where to go to purchase them.
P.S. I absolutely heart your blog. All the recipes and pictures make me want to lick my computer screen (I don’t though… not sure who else might have licked it before me)

Reply

Leanne (Healthful Pursuit)

Hi Erika, your comment made me laugh. Don’t lick that computer screen! Quinoa flakes are the seeds of quinoa, shaved to a flake. They’re very similar to quick oats, but are a bit lighter. You can find them at any health food store, or the natural foods bulk bins at your local grocery store. Good luck :)

Reply

Laura Corvette

All I can say is – I’M THRILLED I FOUND YOUR WEBSITE! I’m crazy about baking with my whey,chia seeds and other healthy items! I can’t wait to try your Quinoa Flake bakes!! Have you tried any of these with the regular Quinoa?

Reply

Leanne (Healthful Pursuit)

Hi Laura, I’m happy you found me! I’ve seen a couple of people make it with precooked quinoa, but I haven’t tried it myself. I know it’s doable though!

Reply

marla

Great recipe Leanne! Will be linking back to this in my post tommorow :)

Reply

Leanne Vogel (Healthful Pursuit)

Thanks Marla! Did you get my message about the ski pass? I left it on one of your posts awhile back. Hope the trip planning is going well :)

Reply

tina

Where does all the colesterol come from? 62%??

Reply

Leanne Vogel (Healthful Pursuit)

Hi Tina – it probably comes from the egg. The nutrition guidelines are for information purposes and may not be 100% accurate. I hope that helps!

Reply

Ris Burton

I would try to make it w/out the Saturated Fat–maybe w/out coconut.

Reply

Leave a Comment

Previous post:

Next post:

Healthful Pursuit Inc. provides information in respect to healthy living, recipes, nutrition and diet and is intended for informational purposes only. Read site terms here.