Hi I've never really prepped a few days worth of breakfast before- if I needed something to grab and go, I'd just throw together some overnight oats like this or this. But, as my schedule has gotten busier and busier I decided it would be really convenient to just have everything ready to go.
I came across this recipe and decided to give it a try. It uses a mixture of steel coat oats and quinoa which adds some protein and omega-3 fatty acids to an otherwise carbohydrate based meal.
If you've never bought steel cut oats, you can find them right near the regular oatmeal. Both rolled oats and steel cut oats start as oat groats. The groats are roasted and can then be further processed and rolled into flakes (rolled oats) or cut into several pieces (steel cut oats). For this reason, steel cut oats take longer to cook, but provide a chewier texture and nuttier taste. As far as nutrition, they are pretty much identical.
The end result? Really delicious (and makes your kitchen smell amazing)! This is a really nourishing, filling breakfast that you can further customize with various toppings. I've topped mine with yogurt (for extra protein) and peanut butter (to add healthy fat).
You can find the original recipe here!
Slow Cooker Blueberry Muffin Oats
Serves 6
Recipe by Jamie
Ingredients:
1 cup steel cut oats
1/2 cup quinoa, rinsed
5 cups water
1 teaspoon vanilla
1/4 teaspoon salt
Zest of 1 lemon (about 1-2 tablespoons)
2 tablespoons flaxseed
1 tablespoon coconut oil
3-4 tablespoons stevia (or pure maple syrup or honey)
3/4-1 cup cup fresh or frozen blueberries (I used 3/4 cup frozen)
Directions:
1. Spray the inside of slow cooker with cooking spray. Add all ingredients and stir. Cook for 7-8 hours on low (overnight if you'd like).
2. Spoon oats into a bowl and add a splash of milk (optional) and other desired toppings. Store in the fridge.
*To reheat a serving, add 1/3 cup milk or water and cook for 1 minute on high in the microwave. Stir, then cook again another minute or so or until hot. It's also good cold- stir in some yogurt and it's just like overnight oats!
Nutrition Information per serving: 206 calories, 6 grams Fat, 32 g Carbs, 6 grams Protein
Showing posts with label Quinoa. Show all posts
Showing posts with label Quinoa. Show all posts
Tuesday, January 10, 2017
Saturday, December 12, 2015
Slow Cooker Quinoa Lentil Soup
This is such a perfect comfort food for the winter. I modified the recipe from The Food Network by using lentils instead of a bean mix, quinoa instead of barley, increased the veggies, and used WAY less salt. This recipe is pretty flexible if you want use a different grain/bean combination.
Sprinkle with some parmesan and add a salad to make it complete meal.
Slow-Cooker Quinoa Lentil Soup
Ingredients:
1/2 cup uncooked quinoa
1 cup uncooked lentils
4 carrots, roughly chopped
3 celery stalks, roughly chopped
3 garlic cloves, smashed
1 bay leaf
2 teaspoons Italian seasoning
1 teaspoon salt
Fresh black pepper
1/2 ounce dried porcini mushrooms, crumbled if large, optional
14-oz can stewed tomatoes
3 cups baby spinach
Directions:
1. Put 6 cups water, the lentils, beans, quinoa, garlic, carrots, celery, onions, bay leaf, salt, herb blend, some pepper and porcini mushrooms (if using) in a slow cooker. Squeeze the tomatoes through your hands over the pot to break them down, and add with their juices. Cover and cook on high until the beans are tender and the soup is thick, about 8 hours.
2. Add the spinach and stir until the spinach wilts, about 5 minutes. Remove the bay leaf. Season with salt and pepper if needed. Sprinkle with cheese if desired!
Serves 8
Nutrition: 170 Calories, 1 g Fat, 32 g Carbohydrates, 9 grams protein
Sprinkle with some parmesan and add a salad to make it complete meal.
Slow-Cooker Quinoa Lentil Soup
Ingredients:
1/2 cup uncooked quinoa
1 cup uncooked lentils
4 carrots, roughly chopped
3 celery stalks, roughly chopped
3 garlic cloves, smashed
1 bay leaf
2 teaspoons Italian seasoning
1 teaspoon salt
Fresh black pepper
1/2 ounce dried porcini mushrooms, crumbled if large, optional
14-oz can stewed tomatoes
3 cups baby spinach
Directions:
1. Put 6 cups water, the lentils, beans, quinoa, garlic, carrots, celery, onions, bay leaf, salt, herb blend, some pepper and porcini mushrooms (if using) in a slow cooker. Squeeze the tomatoes through your hands over the pot to break them down, and add with their juices. Cover and cook on high until the beans are tender and the soup is thick, about 8 hours.
2. Add the spinach and stir until the spinach wilts, about 5 minutes. Remove the bay leaf. Season with salt and pepper if needed. Sprinkle with cheese if desired!
Serves 8
Nutrition: 170 Calories, 1 g Fat, 32 g Carbohydrates, 9 grams protein
Saturday, January 24, 2015
Cheesy Quinoa Bake
I was craving something cheesy, and got creative with some leftover quinoa. You NEED to make this!! It's only a few ingredients, and super easy to make. Plus, quinoa has an amazing nutrition profile. It is one of the only whole grains that can serve as a complete protein source (it is technically a seed, but it's lumped into the grain category because it cooks like one). This means it contains all 9 of the essential amino acids that must be obtained from food (since the body cannot make them itself). Quinoa is also a great source of fiber and antioxidants, and is particularly high in magnesium, with 1 cup having about 30% of the RDA.
Fun Fact: Quinoa is pronounced keen-wa, not kwin-o-a
I haven't eaten this hot, but sliced it and ate it cold- it tastes like pizza!
Cheesy Quinoa Bake
Ingredients:
3 cups cooked quinoa
1 garlic glove, thinly sliced
1/2 teaspoon olive oil
1 1/2 cups frozen spinach
3/4 cup Trader Joe's Lite Mozzarella Cheese (it's the only Lite brand I recommend- it melts and tastes the best!)
4 ounces fat free cream cheese
Salt
Pepper
Onion powder
Oregano
Directions:
1. Preheat oven to 375 F.
2. Heat a large non-stick pan over medium heat. Coat with cooking spray and the 1/2 teaspoon olive oil. Add the garlic and saute until soft.
3. Meanwhile, put the spinach on a plate and cook in the microwave (about 4 minutes). Add to the pan and saute for a minute or two. Add the quinoa, cream cheese, and spices. Cook until the cream cheese starts to melt (I mash mine a little with a spatula). Stir in half of the mozzarella cheese.
4. Spray a 13 x 9 inch casserole dish with cooking spray. Add the quinoa mixture and spread evenly in the dish. Top with remaining mozzarella cheese. Bake 30 minutes or until cheese starts to get bubbly and golden!
Serves 4
Nutrition Information: 280 Calories, 8 grams Fat, 33 grams Carbs, 19 grams Protein
Fun Fact: Quinoa is pronounced keen-wa, not kwin-o-a
I haven't eaten this hot, but sliced it and ate it cold- it tastes like pizza!
Cheesy Quinoa Bake
Ingredients:
3 cups cooked quinoa
1 garlic glove, thinly sliced
1/2 teaspoon olive oil
1 1/2 cups frozen spinach
3/4 cup Trader Joe's Lite Mozzarella Cheese (it's the only Lite brand I recommend- it melts and tastes the best!)
4 ounces fat free cream cheese
Salt
Pepper
Onion powder
Oregano
Directions:
1. Preheat oven to 375 F.
2. Heat a large non-stick pan over medium heat. Coat with cooking spray and the 1/2 teaspoon olive oil. Add the garlic and saute until soft.
3. Meanwhile, put the spinach on a plate and cook in the microwave (about 4 minutes). Add to the pan and saute for a minute or two. Add the quinoa, cream cheese, and spices. Cook until the cream cheese starts to melt (I mash mine a little with a spatula). Stir in half of the mozzarella cheese.
4. Spray a 13 x 9 inch casserole dish with cooking spray. Add the quinoa mixture and spread evenly in the dish. Top with remaining mozzarella cheese. Bake 30 minutes or until cheese starts to get bubbly and golden!
Serves 4
Nutrition Information: 280 Calories, 8 grams Fat, 33 grams Carbs, 19 grams Protein
Tuesday, January 6, 2015
Sweet Potato and Coconut Quinoa Salad
Bored of plain quinoa? This easy and super-healthy quinoa dish is full of flavor! It's a really fun side dish- just add some protein like chicken, fish, or tofu and some vegetables to make it a perfectly balanced meal.
I got my quinoa, coconut flakes, coconut oil, and pumpkin seeds from Vitacost. Use this link for money off your first order.
Sweet Potato and Coconut Quinoa Salad
Ingredients:
1/4 cup red quinoa (can use regular too)
1 large sweet potato (mine was about 6 ounces)
1 tablespoon pumpkin seeds (or sunflower, etc)
1 tablespoon unsweetened coconut flakes
1 tablespoon coconut balsamic vinegar (can use regular too)
1 teaspoon coconut oil, melted
Salt
Directions:
1. Cook quinoa according to package directions.
2. Peel and dice sweet potato into 3/4" cubes. Add to salted boiling water and cook about 10 minutes or until tender. Drain well.
3. Heat a small nonstick pan over medium heat. Add pumpkin seeds and cook until golden on both sides (be careful not to burn them!).
4. Add all ingredients into a large bowl and mix well. Add salt to taste. Eat warm or cold!
I got my quinoa, coconut flakes, coconut oil, and pumpkin seeds from Vitacost. Use this link for money off your first order.
Sweet Potato and Coconut Quinoa Salad
Ingredients:
1/4 cup red quinoa (can use regular too)
1 large sweet potato (mine was about 6 ounces)
1 tablespoon pumpkin seeds (or sunflower, etc)
1 tablespoon unsweetened coconut flakes
1 tablespoon coconut balsamic vinegar (can use regular too)
1 teaspoon coconut oil, melted
Salt
Directions:
1. Cook quinoa according to package directions.
2. Peel and dice sweet potato into 3/4" cubes. Add to salted boiling water and cook about 10 minutes or until tender. Drain well.
3. Heat a small nonstick pan over medium heat. Add pumpkin seeds and cook until golden on both sides (be careful not to burn them!).
4. Add all ingredients into a large bowl and mix well. Add salt to taste. Eat warm or cold!
Wednesday, February 19, 2014
Chocolate Banana Quinoa Pancakes with Chocolate Peanut Butter Sauce
I love trying new foods and experimenting with pancakes. I always try to order one new item that I haven't tried before whenever I place an order at iherb.com (one of my favorite places to order most of my flours and stevia extracts). My last order included quinoa flour. Quinoa flour is one of the oldest cultivated grains in the world- the Inca's called it the "mother of all grains". Quinoa is higher in protein than most grains, it is gluten free, and it is a rich source of iron, potassium, calcium, and magnesium. I am loving the flavor and texture that it gives my pancakes! It's similar to coconut flour in that it makes my pancakes fluffy, but it doesn't require as much liquid. Quinoa flour is officially a pantry staple for me! If you decide to order it from iherb.com, you can use my discount code (on my home page) to get money off your first order!
Note: If you don't have Sunwarrior protein powder, you can probably use regular whey protein, but don't use as much milk (whey protein doesn't absorb as much liquid). Remember, the thicker the batter, the better the pancakes! Also, don't fear the cauliflower. I use it in almost ALL of my pancake recipes because it gives such an amazing cake-like texture. You don't taste it- I promise!
Pancake time!
Chocolate Banana Quinoa Pancakes with Chocolate Peanut Butter Sauce
Ingredients for Pancakes:
1/3 cup riced cauliflower (put in a food processor and pulse until it looks like couscous)
1/4 cup quinoa flour
3/4 scoop Sunwarrior Chocolate Protein Powder
1/2 tablespoon psyllium husk
1/2 teaspoon baking powder
1/2 medium banana (about 50 grams)
3 tablespoons egg whites
1/3 cup almond milk
Ingredients for Chocolate Peanut Butter Sauce (optional- use whatever sauces and toppings you like!):
1 tablespoon Walden Farms sugar-free chocolate syrup
2 tablespoons peanut flour (or PB2)
Water
1. Put the riced cauliflower in a small bowl and cook in the microwave for 40 seconds. Set aside.
2. Heat a large nonstick pan over medium heat and coat with cooking spray. Add all of the pancake ingredients into a food processor (including the cauliflower). Blend until smooth.
3. Add pancake batter by the spoonful. Cook until the edges set and small bubbles start to form. Flip. Cook on the other side about 3-4 minutes.
4. To make the sauce, combine the chocolate syrup and the peanut flour. Slowly add water until it becomes a thick sauce. Layer the pancakes with the sauce. Enjoy!
Note: If you don't have Sunwarrior protein powder, you can probably use regular whey protein, but don't use as much milk (whey protein doesn't absorb as much liquid). Remember, the thicker the batter, the better the pancakes! Also, don't fear the cauliflower. I use it in almost ALL of my pancake recipes because it gives such an amazing cake-like texture. You don't taste it- I promise!
Pancake time!
Chocolate Banana Quinoa Pancakes with Chocolate Peanut Butter Sauce
Ingredients for Pancakes:
1/3 cup riced cauliflower (put in a food processor and pulse until it looks like couscous)
1/4 cup quinoa flour
3/4 scoop Sunwarrior Chocolate Protein Powder
1/2 tablespoon psyllium husk
1/2 teaspoon baking powder
1/2 medium banana (about 50 grams)
3 tablespoons egg whites
1/3 cup almond milk
Ingredients for Chocolate Peanut Butter Sauce (optional- use whatever sauces and toppings you like!):
1 tablespoon Walden Farms sugar-free chocolate syrup
2 tablespoons peanut flour (or PB2)
Water
1. Put the riced cauliflower in a small bowl and cook in the microwave for 40 seconds. Set aside.
2. Heat a large nonstick pan over medium heat and coat with cooking spray. Add all of the pancake ingredients into a food processor (including the cauliflower). Blend until smooth.
3. Add pancake batter by the spoonful. Cook until the edges set and small bubbles start to form. Flip. Cook on the other side about 3-4 minutes.
4. To make the sauce, combine the chocolate syrup and the peanut flour. Slowly add water until it becomes a thick sauce. Layer the pancakes with the sauce. Enjoy!
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