Tag Archives: breakfast

Yummy Breakfast Quinoa with Fruit

breakfastquinoawithfruit

by Allison Quinones of Plant Based Pulse

by Allison Quinones of Plant-Based Pulse

Over the years, my breakfast has evolved from Kashi Cereal to plain old boring hot oatmeal with a tablespoon of brown sugar. As I became more health conscious, I started to be more mindful about what I put into my body first thing in the morning.

This recipe that I featured in the iGnite 10-Day Reboot blog features quinoa, but anyone making this recipe should keep in mind that ANY grain or complex carbohydrate can work in place of quinoa. I love quinoa because it is a complete protein, and as a plant-based vegan I take any complete proteins I can get. Not to mention, quinoa is great for my digestive system.

I have found that quinoa is cheapest at Sprouts, and I typically use whatever fruit is in season or whatever I have that is frozen. On the weekends I typically cook 1 cup of quinoa and divide that 5-6 ways equally throughout the week. If you were going to make one serving, I would cook only 1/4 cup of quinoa, which would come to about 1/2 – 3/4 cup cooked.

Keep in mind this is ALL customizable based on what you have on hand. When I’m feeling extra energetic in the kitchen, I prepare a week’s worth ahead of time in a jar and store it in the refrigerator. This recipe contains all the macronutrients but can be adjusted for anyone’s nutritional needs. I find that my protein powder and fruit give it the sweetness I prefer, but adding your own sweetener such as 1 tsp. of maple syrup would suffice as well.

Breakfast Quinoa with Fruit

Serves 1

Ingredients
1/2 cup cooked quinoa (or oats, buckwheat groats, farro, etc.)
1/2 cup thawed frozen blueberries
3-4 sliced strawberries
1/2 cup non-dairy milk
1/4 cup So Delicious Coconut Yogurt Plain Unsweetened (optional)
1 Tbs ground flax seed
1 Tbs ground sprouted chia seeds (or whole)
1 Tbs hemp seeds
1 Tbs plant-based vanilla protein powder (optional, I use Garden of Life)
1 tsp maca powder
Top with any of the following: nuts, granola, raw unsweetened coconut flakes, Tbs. coconut butter, Tbs. almond butter

Instructions
Combine all ingredients (except topping) in a bowl, mix until all the ingredients have been equally distributed. Enjoy cold. Will keep in refrigerator for up to 5 days.

Note: I often rotate half of a sliced banana, half of a peach, cooked apples, dried mulberries, or mango as my fruit in this dish. If you eat dairy, try adding plain unsweetened Greek yogurt in place of the Coconut Yogurt.

Inspiration for Additional Variations:

Examples of additional variations of the breakfast bowl Allison has enjoyed making

Additional variations of the breakfast bowl that Allison enjoys


Allison Quinones is the blogger behind Plant-Based Pulse. She lives with her husband in Austin, Texas, where together they cook, write and remake recipes, eat plant-based food, train, and compete in triathlons. Allison is passionate about health, wellness, and nutrition and writes her blog as a resource for those trying to find a healthier lifestyle.
Check out more of Allison’s wonderful recipes and blog here

A Nutrition Coach's Easy & Healthy Meal Ideas

A Nutrition Coach’s Easy, Healthy Meal Ideas

by Molly Daniels

by Molly Daniels

With my Nutrition Coaching clients, I’ve found that most of us are wanting and needing more healthy meal and snack ideas for ourselves and our families. So, I’ve put together a list of easy, quick and healthy ideas for each mealtime.

First, I believe in moderation and portion control. You should never completely deny yourself of anything, because when you do, you will most likely binge on it later.  If dessert calls your name weekly, feed your craving in a controlled way!

Second, it is important to always combine your macronutrients, meaning always eat a carbohydrate with a protein, or a fat with a protein, etc.  It’s just like working several muscle groups at one time in a workout by doing compound exercises — make sure to “compound” your diet!  And, of course, the more colorful your plate, the better.

Breakfast:

  1. Toast (bread of your choice, but preferably whole grain, or gluten-free if you have an allergy) with mashed and spread avocado, scrambled eggs and salsa on top
  2. Breakfast taco on a corn or spelt tortilla with scrambled eggs, avocado, any and all vegetables of your choice and salsa
  3. Smoothie with 1 banana, frozen blueberries, frozen strawberries, frozen cherries, frozen blackberries, 1 tablespoon of peanut butter or almond butter, a little drizzle of honey and almond milk
  4. On-the-go: Oatmega Bar (several flavor choices exist and can be found at HEB, Central Market and Whole Foods). If you eat this before a workout or before heading to work, make sure to eat a good protein-filled snack again around 10:00am

Lunch:

  1. Half of a sandwich loaded with greens and vegetables and your choice of protein with side choices of: vegetables and hummus (if not having for a snack that same day), handful of corn chips and salsa, or side salad
  2. Power bowl (inspired by Maudie’s Tex-Mex): Spanish rice, whole black beans, avocado, tomato, onion, corn chips and salsa on the side
  3. Spinach salad with fresh pear, toasted walnuts, bleu cheese and topped with your choice of protein. Lightly drizzle a vinaigrette for the dressing.
  4. On-the go: homemade smoothie or small smoothie from your local healthy smoothie shop (my Austin favorite: JuiceLand)

Dinner:

  1. Mixed green salad with big avocado chunks, tomato and onion with the Hot Dang (any of the 4 flavors and can be found at HEB, Central Market and Whole Foods) veggie burger on top
  2. Stir fry: brown rice (we use frozen and heat up on the stove), vegetables of your choice including carrots, edamame, broccoli, cabbage, etc. and protein of your choice like grilled chicken, shrimp or fish
  3. Quesadillas on corn or spelt tortillas with refried black beans, cheese, protein of your choice, avocado or homemade guacamole mentioned in the snack section, any vegetables including spinach, tomato, onion, peppers, mushrooms
  4. Breakfast for dinner: If you did not have eggs that morning, try making scrambled eggs with a green smoothie (1 banana, handful of kale and/or spinach, frozen blueberries, tablespoon of peanut butter or almond butter, almond milk) on the side.
  5. Grilled salmon with a side of roasted quinoa: Quinoa is so easy to make and you can add diced, roasted vegetables, avocado chunks and roasted walnuts.

Snacks:

  1. Raw vegetables (carrots, celery, bell peppers, cucumber) and hummus
  2. 1/2 – 1 cup (depending on hunger) of mixed nuts with almonds, walnuts, cashews, and dried fruit (be aware of the sugar content of the dried fruit)
  3. Apple slices or crackers (Nut Thins) with peanut butter or almond butter on top
  4. Homemade guacamole (avocado, tomato, onion, cilantro and juice of 1/2 lime) with vegetables or a handful of corn chips
  5. One of iGnite’s Peanut Butter Protein Bars
  6. Two hard-boiled eggs — try covering them with salsa!

Dessert:

  1. Handful (about 5-7) of dark chocolate covered almonds
  2. 1 small scoop dark chocolate ice cream
  3. Small bowl of mixed fruit

Happy healthy eating!

Molly Daniels graduated from the University of Texas with a Bachelors of Science in Nutrition. After having worked through her own health and nutrition challenges, and drawing on her expertise in physical fitness, Molly provides a balanced and practical approach to basic nutrition coaching for women seeking guidance, accountability and overall health improvements.

Click here to learn more about Nutrition Coaching services through iGnite. 

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