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Breakfast Salads: Quinoa-Berry Breakfast Bowl

Breakfast Salads: Quinoa-Berry Breakfast Bowl


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Yes, that’s right—breakfast salads! They’re a thing, and they’re fantastic. If this concept is new to you, just hear me out, please. A salad in the morning is a great way to work in a serving or two of veggies (or whole grains, or fruit—more to come in this series!) right off the bat. They’re light, fresh, and balanced, preventing that all-too-familiar carb/sugar overload that’ll have you crashing an hour or two later.

Eating healthy should still be delicious.

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For me, the breakfast salad is ideal because I’ve never been too fond of traditional breakfast foods. I just have a few guidelines for how to build a great one:

In general, avoid really strong flavors. A mouthful of raw garlic isn’t exactly what most folks take to first thing in the morning.

Be sure to include protein and fat for satiety. That protein can come in the form of an egg, a little cheese, some leftover bacon, a sprinkle of nuts, a pile of canned beans, or a bed of whole grains. Unsaturated fats (think olive and nut oils, avocado, or nuts) are ideal and go a long way to keeping you satisfied longer.

Keep it fast and simple. This is breakfast, after all, and on weekdays you don’t have time to fuss with a lot of prep. I’ve strived to keep things nice and easy.

Pay attention to texture. Ideally your salad will include something crispy-crunchy, creamy-silky, juicy-fresh, and/or meaty-chewy.

Vary the base. Sometimes, go with greens. Other days, opt for beans, whole grains, or shredded or chopped fresh veggies.

Quinoa-Blueberry Breakfast BowlHere's a great way to use up leftover cooked quinoa! A little bit of fragrant lemon rind adds just a whisper of sweetness to complement the tart-sweet berries. If you'd like a little more overt sweetness, you can add 1 teaspoon honey to the dressing (it'll add about 20 calories).

1 1/2 teaspoons extra-virgin olive oil1/2 teaspoon grated lemon rind1 teaspoon fresh lemon juice1/8 teaspoon kosher salt1/8 teaspoon freshly ground black pepper1 cup lightly packed baby arugula1/2 cup cooked quinoa1/2 cup fresh blueberries1 ounce goat cheese, crumbled

1. Combine first 5 ingredients in a medium bowl, stirring with a whisk. Place arugula in a separate bowl; drizzle with 1 teaspoon dressing, and toss to coat.2. Add quinoa and berries to bowl with dressing; toss gently to combine. Arrange arugula and quinoa mixture in a shallow bowl; top with cheese.

SERVES 1CALORIES 296; FAT 14.9g (sat 5.1g, mono 6.3g, poly 1g); PROTEIN 11g; CARB 32g; FIBER 5g; CHOL 13mg; IRON 2mg; SODIUM 357mg; CALC 95mg

More Breakfast Salads:


Berry Quinoa Breakfast Bake

And just like that, it’s July. Which means, next month is August. Which means, summer is passing by way too fast and I’ve not yet fully maximized the summer berry recipe potential on this blog.

For this recipe, we’re bringing quinoa to the breakfast table just like I did for this banana hazelnut quinoa and these carrot cake quinoa bowls. For those new to this breakfast quinoa phenomenon, we’re talking about quinoa as a sweet, not savory, dish.

Sure, quinoa is a great rice substitute, and it’s wonderful in burgers and salads. But when sweetened with maple syrup and mixed with creamy almond milk, the result is a super satisfying and hearty porridge.

This time around, I experimented with baked quinoa. I took the concept of baked oatmeal, and simply replaced the oats with quinoa. To the quinoa and milk base, I added mashed banana, which acts as a thickener and gives this dish a wonderfully familiar banana bread taste, and plenty of sweet and juicy berries. All berries are welcome. Pick your favorites!

Once all is mashed, mixed, and added, pour the mixture into a casserole dish and bake for 20-30 minutes. I suggest checking the dish at the 20-minute mark. You’ll want to pay attention to the texture of the quinoa. According to The Kitchn, once the quinoa is cooked, “you should see tiny spirals (the germ) separating from and curling around the quinoa seeds.” In other words, the quinoa should have expanded and developed a fluffy texture.

Once cooked, let the dish sit for 5-10 minutes to firm up. Unlike a lot of baked oatmeal dishes, you won’t be able to slice this baked quinoa. Instead, grab a large spoon and scoop a heaping portion into a bowl or plate. Top with more berries, coconut whipped cream, and some nut or seed butter if you so desire.

This dish will serve a crowd if you have guests this summer. Or if making just for your family, there will be plenty of leftovers to reheat for a quick, on-the-go breakfast later in the week.

Take advantage of berry season with this wholesome Berry Quinoa Breakfast Bake!


Amount Per Serving
Calories 262 Calories from Fat119
% Daily Value*
Total Fat 13g 20%
Saturated Fat11g 54%
Trans Fat0.0g
Polyunsaturated Fat0.7g
Monounsaturated Fat0.8g
Cholesterol 0mg 0%
Sodium 16mg 1%
Total Carbohydrate 35.6g 12%
Dietary Fiber3g 14%
Sugars18.4g
Protein 4g
Vitamin A1% Vitamin C23%
Calcium4% Iron16%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:


COCONUT MILK BREAKFAST QUINOA

Serves: 2
Nutrition: 302 calories, 10.3 g fat (4.9 g saturated fat), 99 mg sodium, 34.6 g carbs, 5.3 g fiber, 7.9 g sugar, 8.2 g protein

This is your basic breakfast quinoa bowl: quinoa, coconut milk, vanilla extract and cinnamon. This blogger covers it with bananas and toasted pecans for the perfect blend of crunchy and creamy, but feel free cover it with anything you'd like! Maybe even with a vitamin-B2-packed egg to help your body convert all that food into fuel, giving you extra energy throughout the day.

Get the recipe from How Sweet It Is.


WHAT IS QUINOA?

Quinoa is a super grain. Technically, that is not even true. It is actually a gluten free seed. My favorite benefit to quinoa, though, is it’s protein content. You are eating something that feels like a carbohydrate, but in 1/4 cup of dry quinoa you are getting 6 grams of protein. That’s super impressive. It’s also a complete protein, which means it has all 20 amino acids.

Quinoa can be eaten in all sorts of different ways. If you are looking for other great quinoa recipes, make sure you check out these Greek Salad Quinoa Bowls – perfect for lunch or a light dinner! And if you want to make your Taco Tuesdays a little lighter, skip the shell and make a taco bowl with this Cilantro Lime Quinoa.

But maybe a better question is


25 Low-FODMAP Recipes That Won’t Make You Feel Limited

The world is going ga-ga over gut health these days — and for good reason. With Crohn’s disease, irritable bowel syndrome (aka IBS), and even plain old stress-related digestive distress becoming more prevalent these days, Yulan Ye, et al. (2015). The epidemiology and risk factors of inflammatory bowel disease. https://pubmed.ncbi.nlm.nih.gov/26885239/ it’s no wonder people are so eager for ways to tame their triggered GI tracts.

While the jury’s still out on what exactly causes the pain, bloating, and gassiness that accompany these gastrointestinal disorders, one thing that’s been shown to help manage the symptoms is making some dietary tweaks — specifically, avoiding fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.

Kind of a mouthful, huh? More commonly known as FODMAPs, they’re short-chain carbohydrates (aka sugars and fibers) found in some dairy, fruits, veggies, and wheat that those of us with digestive ailments can’t quite stomach — literally.

It’s always best to consult your GI doctor before starting any elimination diets to treat gut health. But if you’re experiencing symptoms and get the go-ahead from the doc, you may want to give the low-FODMAP life a whirl.

The diet is said to be restrictive — and we won’t sugarcoat it, it can be — but with these breakfast-to-dessert recipes up your sleeve, you won’t feel like you’re missing out too much.


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Breakfast Berry Cobbler with Quinoa

Your kids are going to love this dessert-for-breakfast idea. Berry Cobbler for breakfast. Oh yes, when it includes tons of everyday superfoods like quinoa, blueberries, coconut oil, walnuts, and greek yogurt!

How often are your kids allowed (and even encouraged!!) to eat dessert for breakfast? Well, this is one hearty and satisfying breakfast that will start their day off right.

Nothing leaves my kid hungrier than traditional before-school-hurry-out-the-door breakfasts like toast, cereal, waffles, and bagels. So we try to boost that first meal of the day with protein and healthy fats to satisfy her and keep her full longer. And as she’s leaving for KINDERGARTEN in just two short weeks (EEEEK. ) this meal will matter even more. And so will her lunch, but that’s a whole different story. This breakfast berry cobbler is perfect because of all the superfoods packed into one little bowl.

  • Quinoa – This tiny seed contains all nine essential amino acids and is one of the most protein-rich foods you can eat. Quinoa is a seed, not a grain, and is entirely gluten-free. It’s also full of iron, manganese, lysine, and riboflavin (B12), which help with blood sugar control, weight management, brain function, and more.
  • Blueberries – Blueberries are bursting at the seams with antioxidants (more than any other fruit), vitamin C, and fiber. They help protect vision, increase brain function, reduce belly fat, and even boost heart health. When they’re not in season, frozen is a perfect substitution!
  • Coconut Oil – Now deemed a healthy saturated fat containing medium-chain fatty acids, it actually reduces hunger and promotes higher fat burn—a one-two punch for weight management.
  • Walnuts – There’s almost too much to write about this amazing nut! Full of antioxidants, omega-3 fatty acids, B vitamins, protein, folate, and more, walnuts help prevent heart disease, assist in weight management, help lower diabetes risk, improve brain function, aid in a good night’s sleep, make your skin glow, strengthen your hair, and even help reduce stress.
  • Greek Yogurt – Full of calcium, B vitamins, potassium, probiotics (good for digestion), and zinc, the Greek variety ups the ante over regular yogurt by delivering almost twice the protein content, helping you feel full longer.
  1. Feel free to use whatever combination of berries you like. I used 2 cups frozen wild organic blueberries and 1 cup fresh diced strawberries. But you could sub in blackberries or raspberries.
  2. I made it gluten-free with rolled oats, quinoa, and quinoa flour. But you are welcome to sub in regular whole wheat flour if gluten doesn’t bother you.
  3. Instead of a dollop of ice cream, it’s topped with a dollop of plain Greek yogurt and a drizzle of honey. Another protein boost, yes!! If you prefer to keep it dairy-free, just leave off the yogurt or sub in Silk’s vanilla dairy-free yogurt alternative.

Questions:

  • Are your kiddos back to school already?
  • What are your go-to breakfasts for busy weekdays?

Kelly is the author, recipe creator, and food photographer behind the blog Nosh and Nourish. She incorporates nourishing superfoods into every meal for her husband, adorable toddler, and herself (think quinoa, Greek yogurt, chickpeas, kale, blueberries, etc..) and manages to keep everything tasting absolutely delicious! She is also the author of the cookbook Superfoods at Every Meal, on shelves now. When not creating new recipes or taking pictures of them, she can be found exploring the Rocky mountains, gardening, hiking, or fly-fishing.


  • Texture: With juicy berries, creamy gorgonzola, and crunchy seeds, this recipe is destined for textural greatness. It may seem like a lot is going on, but there’s an element of surprise with every bite and it really works. (By the way, if you love texture in your salads, you’ll enjoy this blood orange avocado quinoa salad and this strawberry bacon salad. )
  • Flavor: The dressing is 4 ingredients, and I bet you have them all handy: olive oil, a squeeze of lemon, honey, and a pinch of salt. There’s nothing to take away from the fresh berry flavors, but everything to complement them. And it’s not weighed down with dressing, either. Just a light and bright coat to bring the components together.
  • Ease: This is a 2-step recipe! Combine the ingredients and then refrigerate for a day or so to marry the flavors. Except for pre-cooking the quinoa, there’s hardly any prep work.
  • Time: Prep will take you 5-10 minutes, plus the chilling time in the refrigerator.

Besides the healthy + delicious + easy trifecta , we also need to discuss the make-ahead factor.

This fresh berry quinoa salad is even better on days 2 and 3 after the flavors develop and marry. So when you don’t feel like making anything for dinner, this is already magically prepared in the refrigerator. (Because you spent 5 minutes to “make it” the day before. Don’t you love that?)

  • Berry Swap: By the way, you can swap berries for whatever is local and in season, so long as the final combination amounts to 3 cups in total.

One last thing. Let’s break the rules a little bit and eat this salad with a big spoon. A spoon gives you more opportunity for maximum stuff and assures a little bit of everything with each bite.


Vegan Quinoa Breakfast Bowl

Vegan Quinoa Breakfast Bowl is an easy to make, healthy and filling breakfast, ready in just 15 minutes. Perfect for meal-prep!

Ingredients

Toppings:

  • 1 cup almond milk
  • Cinnamon
  • 1 small banana
  • 1 ts almond slices
  • 1 ts coconut flakes
  • 1 handful raspberris, fresh or frozen

Instructions

  1. In a pot, add almond milk, salt and vanilla. Bring almond milk to a boil, add quinoa, stir, and lower to a simmer. Let simmer for 15 minutes, until the quinoa has soaked up all the liquid. Remove from heat and let rest to absorb any leftover milk. Loosen with a fork and cool down. You can store any leftover quinoa for a couple of days in an air tight container in the fridge for another breakfast.
  2. In a bowl, place 4 tbs cooked quinoa, add about a cup of almond milk (cold or warmed up), sprinkle with cinnamon, add banana slices, almond slices, coconut flakes and a couple of raspberries. Serve.
Nutrition Information:

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Comments:

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