QUINOA – A Staple For Your Pantry

Due to our busy lifestyles we are constantly in search of food prep time saving techniques that don’t sacrifice our health or the taste of our meals.   The bottom line is that we want to incorporate foods into our meal plans that are versatile and save us time in the kitchen. 

One such food that comes to mind is quinoa.  Quinoa has become quite popular over the past few years.  This seed, which is commonly recognized as a grain, is highly nutritious.  Not only is it an excellent source of wholesome carbohydrates and protein, but it is also gluten-free.  Often used in place of rice as part of a tasty veggie stir-fry, quinoa can be prepared as a salad, as part of veggie burgers, or with red bean chili.

One of my favorite ways to prepare quinoa is as a hot cereal.   I like to top my red quinoa with fresh fruit such as blueberries and strawberries and add a nuts such as almonds or walnuts.   This is a great way to use leftover quinoa.   Check out this great recipe  - Quinoa Cereal with Fresh Fruit that I found at  http://recipes.sparkpeople.com/recipe-detail.asp?recipe=359833 .

Remember that you can add or subtract any of the ingredients to suit your taste buds.  Try adding dates, dried cranberries or cherries or others top with  Greek yogurt and chia or flax seeds.

Can you think of other pantry staples that you can easily reuse for other dishes?  Start thinking about ways to stock your kitchen so that you too can cook once and eat at least twice.

Dhana

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Dhana is a registered and licensed Dietitian, Holistic Health Coach, and Exercise Physiologist

QUICK AND SIMPLE BREAKFAST IDEAS TO START YOUR DAY THE RIGHT WAY

Does this sound familiar?  You overslept and with just a few minutes to take a shower, get dressed and get out the door, there is no time to even think about breakfast.  So you swing by one of the fast food restaurants along the way or just settle for the company coffee with a vending machine pastry thingy.  Now as you begin to doze off in the morning meeting, eyes heavy as bowling balls, you put your hands over your forehead so you appear to be concentrating on the handouts in front of you.  As the morning passes you are becoming more and more sluggish by the minute.  You're struggling to get your work done and on top of that hungry again so you savagely peruse the isles of cubicles on the hunt for a sugar fix from one of your co-workers.

Although this scenario is somewhat exaggerated, it is not uncommon. It paints a picture of what can happen when we don’t provide the proper fuel for our bodies.  This begins with the first and most important meal of the day; breakfast.  With just a little food pre-prep, you can improve your entire day.

As a nutritionist having done my share of dietary recalls I have found that that many individuals struggle with the breakfast meal.  Many choose less healthy breakfast foods such as donuts, pop tarts or some type of “granola” bar that is very high in sugar, sacrificing healthier alternatives due to perceived time issues. What’s lacking here is whole foods, a necessary component to one’s dietary regimen and especially breakfast.  Whole foods are foods that are not processed and are minimally refined, and do not contain additives or other artificial substances. 

Now let’s get back to breakfast basics.  Here are a few quick and wholesome meal examples to get your day started:

• Top your old fashioned or steel cut oatmeal or even quinoa with walnuts and naturally sweet raisins, add a dash of cinnamon and nutmeg.  Cook up a large pot for the week and simply heat up and go when ready.
• Jazz up your basic Greek yogurt (Fage 2% is a good brand) by adding fresh blueberries/strawberries and sprinkle with almond slices.
• A breakfast burrito with a whole grain tortilla and wrap leftover protein (chicken, etc.) with sliced tomatoes and spinach.
• Create a breakfast sandwich with a 100% whole grain English muffin, natural almond butter and banana slices. 
• A fresh fruit smoothie with dried fruit and a side of trail mix of your favorite nuts.

These breakfast ideas are very simple, however they do take one or two extra steps of planning.  Planning is key… after all you and your health are worth it.  Check out my blog, http://dhanablissett.blogspot.com/2015/02/meal-planning-healthy-ideas-that-save.html about meal planning.

Be creative and think outside the box!  Breakfast does not have to be conventional, just healthy. 

Dhana

Dhana Blissett has over 20 years experience in the medical and wellness industry.  She is a Registered and Licensed Dietitian, Exercise Physiologist and Certified Holistic Health coach.

Bfit Athletic Club, we're not just a gym, we're a lifestyle. Come join our team and begin your health and fitness transformation today.  Call now for our new member special 770-845-0527. Check us out at www.bfitathleticclub.com.