Food For Fitness: Breakfast Quinoa With Fruit and Nuts
This simple quinoa dish makes an excellent addition to your weekly recipe repertoire. Quinoa (Keen-wah) is a great gluten-free, high protein alternative to oatmeal and other breakfast grains. Quinoa provides a nice nutty flavor and a delicious creamy texture. Although a healthier alternative to most grains, quinoa is still high in carbohydrates, so it should be moderated for weight loss by serving it as a side dish with a balanced breakfast. However, endurance athletes, such as runners and cyclists, can enjoy larger portions as a source of healthier, whole food carbohydrates.
1 cup quinoa, soaked (optional - see below), rinsed & drained
2 cups water
1 tsp cinnamon
1 small banana, sliced
1/2 cup blueberries, fresh or frozen, defrosted
1/2 cup pecans, raw or self-roasted, crumbled INSTRUCTIONS:
Add quinoa and water to a medium saucepan. Bring to a simmer and cook for 15 minutes or until all of the water is absorbed. Stir in remaining ingredients and heat until warmed through. Serve with eggs and kale, frittatas or smoked salmon. CALORIES 153; CARBS 20g; FIBER 3g; PROTEIN 4g; FAT 7g SOAKING:
Soak quinoa in water and a couple tablespoons of apple cider vinegar or lemon juice for 12 hours or until sprouted. After sprouting, simply rinse the grain and prepare as instructed above. Although sprouting does require some effort, doing so improves digestibility, increases nutrients and enhances flavor. REHEATING:
Although excellent served cold, leftover quinoa can be reheated in a small saucepan over medium heat with butter, coconut oil/milk or heavy cream. Recipes from www.catesnutrition.com.
