Apple Cinnamon Raisin Breakfast Quinoa

1

Guys!  I recently realized that I haven’t made anything containing quinoa in it in quite a while!  How could I have neglected this power packed superfood???  I mean, seriously, this stuff is so good for you…it’s gluten free…it’s packed with nutrition…and it lends itself in so many ways to both savory and sweet dishes!

 

 

b0a187fea9a5569a74ac840c079d628a

Don’t worry (I know you were, don’t deny it!), I remedied the situation quickly with breakfast this morning by making this super easy and super nutritious, tasty apple cinnamon raisin breakfast quinoa!  Er-mer-gerd, this stuff is amazing.  It felt like it was just pure apple cinnamony goodness melting in my mouth!  Seriously, so yummy!

Because of the add-ins, this makes for a great complete breakfast with plenty of protein, healthy fats, carbs, and of course, NUTRITION!!!  I also love this breakfast, because it kept me feeling satisfied right up until lunchtime, which is sometimes a feat in my case just because I love food so much!  Plus, the cinnamon gave me a little pep in my step to start my day!  I love this stuff!  It also makes a great substitute for oatmeal, so if you have sensitivities to oats, then this stuff is perfect for you.  However, even if you don’t have a sensitivity to oats, you will LOVE this stuff!

APPLE CINNAMON RAISIN BREAKFAST QUINOA

Ingredients (1 serving)

  • 1 apple, cored and peeled (I used honey crisp, but you can use any kind)
  • 1/4 dry quinoa
  • 3/4 cup water
  • 1/4-1/2 tsp. cinnamon
  • 1 Tbsp. chopped walnuts
  • 2 Tbsp. raisins
  • 1-2 tsp. raw honey

Directions

1.) Place the prepared apple, quinoa, and water in a sauce pan and bring to a boil.  Reduce the heat to low and let simmer for about 20 minutes, until the quinoa has absorbed the water, and the apples are tender.

2

2.) Remove from heat, and add the cinnamon, raisins, and walnuts to the pan.

3

3.) Stir to combine, and transfer to a bowl.  Drizzle with the honey and serve.

4

Dig in!  You know you want to!  Enjoy! 🙂

Delicious and Nutritious Buddha Bowl

buddha1

Buddha bowls are the BEST!  A perfect mix of roasted veggies and fresh raw greens along with some quinoa and a delicious dressing makes for an amazingly filling and nutritious meal!  There are TONS of variations out there on the buddha bowl.  The following pin inspired this particular combination, though I made some changes to it to make it my own.

buddha-bowl-2435

You can easily make some changes to my recipe to make it unique to your taste.  That’s the great thing about a buddha bowl – it’s up to you how you want to define it really.  Basically, the idea is that you want to have a healthy grain (brown rice, quinoa, etc) topped with chopped vegetables – it is even up to you if you want the veggie to be cooked, raw, or a bit of both.  You can also top it with different things as well (seeds, nuts, chickpeas, different dressings, etc.)  It’s completely up to you.  Here is the recipe I made!  It is DELICIOUS!!!

BUDDHA BOWL

Ingredients: the amounts of each ingredient is completely up to you for the actual bowl ingredients

  • Cooked Quinoa
  • Kale, chopped
  • Broccoli, chopped into florets
  • Carrots, peeled and sliced
  • Brussels Sprouts, chopped
  • avocado, pitted and chopped
  • olive oil
  • dried oregano
  • garlic powder
  • sea salt
  • lemon juice

Dressing: makes 2-3 servings

  • 1/2 cup cashews
  • 1/2 cup water
  • 2 Tbsp. Tahini
  • 2-3 Tbsp. lemon juice
  • 1 Tbsp. Apple cider vinegar
  • 1/2 tsp. dried oregano
  • 1/4 tsp. garlic powder
  • sea salt to taste

Directions:

1.) Preheat the oven to 400 degrees, and line a baking sheet with parchment paper.  Prepare your broccoli, carrots and brussels sprouts then put them in a bowl.  Drizzle with olive oil, sprinkle with garlic powder, dried oregano, and sea salt.  Bake in oven for 20-25 minutes.

buddha2

2.) While the vegetables are baking, prepare your dressing.  Add the cashews and water to a blender, and blend till smooth.  Pour the cashew mixture into a bowl, then add the rest of the dressing ingredients.  Whisk till well combined.

buddha3

3.) Once your veggies are done cooking, you can now assemble your buddha bowl.  In a bowl, layer your ingredients in the following order: quinoa, kale, baked veggies, avocado, dressing.

buddha

4.) Lastly, eat up!  It’s up to you how you want to go about eating this.  You can go layer by layer, or if you’re like me, mix it all together for an amazing flavorful meal!

buddha5

Enjoy! 🙂

 

SIMPLE HEALTHY QUINOA SALAD

quinoasalad1

 

This is a really simple salad to throw together, but it is incredibly tasty and full of nutrients!  I basically just simplified the recipe that I found from this pin:

71b8293985a86f0acdc9690e9c1f6526

It only takes a few basic ingredients to create a delicious healthy and filling meal!  The main ingredients in my simplified recipe are quinoa, avocado, asparagus, and peas.  I’ve already talked about the health benefits of avocado and about the health benefits of asparagus, so lets talk about the third nutrient packed veggie in this recipe – the simple pea!

Peas may be little, but they are powerhouses of nutrition that are fantastic for your health!  Just one cup of peas provides you with a healthy amount of vitamins B1, C, B6, B3, B2, and K  It also offers a generous amount of manganese, fiber, copper, phosphorus, folate, molybdenum, zinc, magnesium, iron, potassium, and choline!  Phew!  Who knew that something so small could contain so many beneficial nutrients?!

Here’s some of the great health benefits that peas can provide.

  1. Stomach cancer prevention: Peas contain high amounts of a polyphenol called coumestrol.  Just 2 mg of this phytonutrient a day can help to prevent stomach cancer, and one cup of peas has at least 10 mg!
  2. Peas contain a high level of anti-oxidants such as flavinoids (catechin and epicatechin), carotenoids (alpha-carotene and beta-carotene), phenolic acids (ferulic and caffein acid), and polyphenol (coumestrol).  These anti-oxidants can aid in anti-aging, a strong immune system, and high energy.
  3. Peas have strong anti-inflammatory properties because they contain pisumsaponins I and II and pisomosides A and B, which are anti-inflammatory phytonutrients found almost exclusively in peas.  They also get anti-inflammatory properties from their content of vitamin C and E, zinc, and omega-3 fat in the form of alpha linolenic acid.  All these nutrients can aid in the prevention of wrinkles, alzheimer’s arthritis, bronchitis, and osteoporosis.
  4. Blood sugar regulation:  High fiber and protein slows down how fast sugars are digested.  The anti-oxidants and anti-inflammatory prevent or reverse insulin resistance (type 2 diabetes)
  5. Heart disease prevention: The anti-oxidant and anti-inflammatory properties along with the generous amounts of vitamin B1, B2, B3, and B6 support healthy blood vessels and reduce homocysteine levels (risk factor for heart disease).
  6. Healthy bones:  The vitamin K in peas helps to anchor calcium inside the bones, and it’s B vitamins also help to prevent osteoporosis.
  7. Reduces bad cholesterol:  The niacin in peas helps reduce the production of triglycerides and very low density lipoprotein, which results in less bad cholesterol, increased good cholesterol, and lowered triglycerides.
  8. Weight management: Peas are low in fat and calories, but high in everything good like protein fiber, and micronutrients.

Another really great thing about peas is that they are fairly cheap!  I always make sure to have frozen organic peas in the freezer, because they make for an easy addition of nutrients to a lot of different dishes, and they are also great on their own with a little olive oil drizzled over them and a dash of sea salt and  lemon juice sprinkled on them – YUM!  So, the next time you see these little guys, know that there is more to them than meets the eye, and you can feel great about eating them!

Like I said, this salad is really simple, and so so yummy – makes for a PERFECT lunch!

quinoasalad

Ingredients:  Add as much or as little as you would like of each ingredient to make as many servings as you would like

-cooked quinoa
-steamed asparagus
-cooked peas
-avocado
-fresh basil
-olive oil
-lemon juice
-sea salt

Directions:

1.) Mix together the quinoa, asparagus, peas, avocado, and basil
2.) drizzle with olive oil, sprinkle with lemon juice, and sprinkle with sea salt

Simple as that!  Enjoy! 🙂

Sources: