Breakfast is one of the most delicious and important meals of the day! It kick starts your metabolism and lets your body know that there is energy for the day. When we skip breakfast we send our body messages saying that we need to conserve rather than burn calories, which can lead to unwanted and unnecessary weight gain. Consuming breakfast can set you up to eat less throughout your day and can also help curb mid-day cravings.
Breakfast can come in many forms; pancakes, cinnamon rolls, cereal, muffins, you name it! Whatever you chose to have for breakfast it should, ideally, be something high in protein, low in sugar, and high in protein (on most days that is… somedays it is just better to give into your fun breakfast cravings :))!
Quinoa is not typically on the breakfast menu for most, but it is a tasty and satisfying delight for sure! Between the savory tastes and the beneficial nutrient pack, quinoa is truly a great way to kick off any day and keep you going longer.
Quinoa Health Profile
| Protein | *A complete protein (contains all 9 essential amino acids that the body can not produce) *Serves as an energy source within the body *Aids in creation, growth and repair of tissues |
| Fiber | *Aids in normalizing the digestive system and keeping things functioning properly *Can reduce risks associated with heart disease, cancers, type 2 diabetes and unwanted weight gain |
| Manganese | *Essential for brain function *Needed for normal growth and development *Improves bone strength *Involved in the production of sex hormones *Stabilizes blood sugar *Involved in the production of thyroid hormones |
| Phosphorous | *Aids in energy production *Essential for growth and repair *Essential in communication between cells *Can reduce tiredness (phosphorous activates the B-complex vitamins) |
| Magnesium | *Essential piece in the processes that take place to turn food into energy *Involved in the release of insulin (regulates blood sugar levels) *Has many stress relieving properties *Important for strong bones and teeth (magnesium controls the movement of calcium into and out of cells) |
| Folate (Folic Acid or Vitamin B 9) | *Essential for cell division, transmission of genetic codes to unborn babies, and warding off birth defects of the brain and spine (this is why folic acid is so important for pregnancy) *Crucial in the production of red blood cells *Aids in the metabolism of proteins and sugars |
| Vitamin B1 (Thiamin) | *Essential for the conversion of carbohydrates to energy *Plays a role in the transmission of electrical signals within nerves and muscles *Crucial for the proper functioning of the nervous system |
| Vitamin E (tocopherol) | *A powerful antioxidant *Functions as an anticoagulant (reduces abnormal blood clotting) *Important for heart and vessel health Important for skin health |
| Calcium | *Keeps bones and teeth healthy *Plays a role in muscle contraction *Involved in the normalization of blood clotting *Transmits messages along nerves |
| Iron | *An essential component of hemoglobin (important for transporting oxygen within cells and removing waste products from the body) *Reduces fatigue Strengthens immunity |
Being a nutrition nut and lover of food I was totally psyched when I heard about all of the yummy ways that quinoa is being used! To be completely honest, I have never been someone to kick back with a bowl of quinoa or have it as a side with my meals. I do not really care for the taste of quinoa on its own, but when I started to experiment with it I was delighted! I found that the sweetness of berries, the spiciness of cinnamon, and the savory taste of nut butters compliment the rather earthy taste of quinoa.
Smart Start breakfast quinoa
Ingredients
- 1/2 C. Quinoa
- 1 C. Water
- 2 tsp. Maple Syrup
- 1/2 tsp. Ground Cinnamon
Directions
- Combine all ingredients in a small saucepan and bring to a boil.
- Once you have reached a boil, turn down the heat and let the quinoa simmer until tender and the water is absorbed (about 10 minutes)
I really like to top my quinoa with fresh fruits, granola, and nut butter. I chose to use maple syrup as a sweetener, but I am sure that others such as agave, brown sugar, Stevia, etc. would work just fine. It may just take some playing around to find the right balance as so many other sweeteners are much sweeter than traditional sugar in much smaller quantities.
Intuitive Health & Living 