Move over oatmeal, there鈥檚 another grain taking over the breakfast scene. Quinoa is versatile听and听nutritious, and it听has a pleasant, nutty flavor. Plus, it鈥檚 gluten-free, making it a great grain option for people with gluten sensitivities.
鈥淸Quinoa] is one of the most nutritious foods in the world,鈥 says , a sports nutritionist and mountain athlete in Portland, Oregon. Just one cup contains roughly eight grams of protein. Unlike many grains, it鈥檚 a complete protein, which means it contains all nine essential amino acids鈥攊ncluding the 鈥攖hat your body can鈥檛 make on its own. So if you鈥檙e eating a plant-based diet, quinoa is an important food to include, Borsuk says.
You鈥檝e probably heard the common wisdom that a nutritious breakfast includes a solid听source of fiber, which helps regulate blood sugar and keeps you feeling fuller longer, Borsuk says. A serving of quinoa offers 20 percent of your daily recommended dose. It鈥檚 also especially high in magnesium, a mineral that plays a key role in generating energy and maintaining normal muscle function. You lose magnesium when you sweat鈥攑articularly if you exercise in hot, humid environments鈥攁nd if you fail to restock your magnesium stores, you run the risk of dehydration and muscle cramps, Borsuk says.
Here are four flavor-packed ways to dress it up for breakfast, whether you鈥檙e baking quinoa flakes into bars or topping off a savory bowl.
Braveheart Biscuit Bar
, a professional triathlete and coach, the 2011 and 2012 Xterra听Triathlon World Champion, and author of , eats these crunchy, flapjack-flavored biscuits every day with her morning coffee, or she wraps them in foil to refuel during a听bike ride.
Ingredients
- 2 cups quinoa flakes听
- 1 cup white rice flour
- 戮 cup tapioca starch
- 戮 cup maple syrup
- 陆 cup olive oil
- 录 teaspoon听baking powder
- 1 teaspoon听cinnamon
- 戮 teaspoon听vanilla extract
- 陆 teaspoon听salt
Directions
Preheat oven to 375 degrees. Grease a 12-muffin tin and set aside. Combine all听ingredients and divide batter equally among the muffin cups. Bake for 25 to 30 minutes听or until the muffins are golden brown on the outside. Serving size: one听biscuit bar.
Power Egg Cups
This flavorful, protein-packed recipe from nutrition coach 听offers a subtle undertone听of spice and a pleasant crunch.
Ingredients
- 1 yellow onion, diced
- 1 bell pepper, diced
- 1 low-sodium ham steak or 1 pound cooked breakfast sausage, diced
- 2 hefty handfuls of spinach
- 3 cups Egg Beaters or egg substitute听or 12 whole eggs, beaten
- 陆 cup milk
- 陆 cup shredded cheddar cheese听or other cheese of choice
- 2 tablespoons garlic
- 1 teaspoon ground cayenne pepper
- 1 cup tricolor quinoa (cooked)
Directions
Preheat oven to 400 degrees. Grease a 12-muffin tin and set aside. Divide cooked quinoa equally among the muffin cups. Then听dice the onion, pepper, ham or breakfast sausage, and spinach. Set aside. In a mixing bowl, stir together the eggs, milk, cheese, garlic and cayenne until evenly mixed. Add the veggies to the egg mixture and combine. Then听divide the听mixture evenly among the muffin cups. Bake for 20 minutes. Let cool. Store in an airtight container for up to five听days. Serving size: two听muffins.
Sweet Quinoa 鈥極atmeal鈥
If you鈥檙e not quite ready to give up your morning oatmeal, try swapping out the oats for quinoa. ,听a registered dietitian and recipe developer, suggests this sweet combo.
Ingredients
- 陆 cup cooked quinoa
- 1 to 2 tablespoons nut butter of choice
- 戮 cup berries of choice
Directions
Simply combine the quinoa, nut butter, and berries.
Savory Quinoa Bowl
If your tastes are more on the savory side, throw together this quick quinoa bowl, which听includes a wide range of important vitamins and minerals.
Ingredients
- 陆 cup cooked quinoa
- 1 to 2 whole eggs, cooked according to preference
- 1 cup cooked veggies (Cording suggests sauteed greens, roasted broccoli, or grilled asparagus)
- Drizzle of tahini or 录 of an avocado
Directions
Top the quinoa with the eggs and cooked veggies, and add a savory topping like tahini or avocado.