5 minute Mango Tropics Quinoa Flake Bake

June 15, 2011 By Leanne Vogel July 16, 2015

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

Author: Leanne Vogel

Recipe type: Vegan (option), Gluten free, Dairy free, Sugar free, Yeast free, Corn free

Prep time: 10 mins

Cook time: 30 mins

Total time: 40 mins

Serves: 1 breakfast bake

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

Ingredients

½ cup quinoa flakes
¼ cup mango puree [about ½ of a fresh mango]
1 egg *see note
¼ banana, diced
2 tablespoon dried papaya, chopped
1 tablespoon shredded unsweetened coconut
1 tablespoon chia seeds
⅛ teaspoon almond extract

Optional toppings

coconut butter
sliced banana
cashews
coconut
raspberries

Instructions

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 3½ 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.

Notes

To make vegan, omit egg and add ¼ cup of extra mango puree.

View Nutritional Information (once on page scroll down)

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.