Registered dietitians say these 11 healthy frozen meals are some of the best you can buy at Trader Joe’s, and they’ll totally save you in a pinch.
Using Swiss chard leaves to wrap a sandwich means you can stuff it to the brim with carb-rich ingredients like sweet potatoes and chickpeas.
Don’t be scared to try quinoa in a sweet breakfast parfait. It has a neutral, nutty flavor and adds great texture.
Traditionally, gingerbread is made with molasses. If you don’t have any, honey or maple syrup will still taste great.
This turkey burger is wrapped in a lettuce bun, but the side of sweet potato wedges will keep you from feeling carb-deprived.
This protein-packed quinoa breakfast bowl will get your morning started the right way.
When you think of breakfast foods, quinoa likely doesn’t pop into your mind. But with a few sweet additions such as fresh fruit, sweet maple syrup, and creamy peanut butter, quinoa is totally breakfast-friendly!
Many sweet quinoa breakfast recipes have you cook the quinoa in almond milk. But our recipe has you cook it with water, like you normally would, and then add in the almond milk after. This is so the quinoa is fluffy and can be used for other recipes. Feel free to use the quinoa leftovers for a savory breakfast bowl or for lunch!
Since quinoa is a seed, not a grain, it’s the perfect base for your breakfast. It’s a bit easier to digest than a heavy grain and it’ll energize you. A sprinkle of granola ensures you get a healthy dose of carbs to sustain you.
Quinoa is also a great source of fiber, iron, magnesium, manganese, phosphorus, and copper. It also contains two flavonoids; quercetin and kaempferol, which provide antioxidant benefits. Quinoa is also a source of healthy fats with its omega-3 acid content.
Feel free to add any toppings you have on hand to this quinoa breakfast bowl. Get creative and try switching it up each time you make this. Some tasty suggestions are peaches, strawberries, bananas, almond butter, cacao nibs, and sliced almonds.
Vegan Quinoa Breakfast Bowl Recipe
- 1 cup quinoa
- 1 ¾ cups filtered water
- ½ cup almond milk
- 2 tablespoons peanut butter
- 2 teaspoons maple syrup
- Coconut flakes
- Rinse quinoa in a fine mesh sieve until water runs clear. Add quinoa to a rice cooker or pot. Next, add filtered water and cover with lid. If using a pot, cook for 20 minutes, or until all the water is absorbed and quinoa is fluffy. If using a rice cooker, simply press cook and wait until the cooker signals it is finished.
- Once quinoa is done cooking, remove from heat and let stand five minutes. Remove lid and fluff lightly using a fork. Set aside ½ cup cooked quinoa and store the rest in an airtight container for later use.
- Add ¼ cup of cooked quinoa to each bowl and then add as much almond milk as desired. I suggest about ¼ cup. Then add one tablespoon maple syrup to each bowl. Top with one tablespoon peanut butter, a handful of blueberries, granola, and coconut shreds. Serve immediately and enjoy!
Images via Karissa Bowers
Life with teenagers can be a roller coaster ride; one day they think you are the greatest, next day they think you don’t know anything. Gone are the days when they cry when you drop them off at school and you worry whether or not their friends will play with them at recess. Fast forward to the teenage years and now you worry how they will do on their math exam, will their face clear up before the weekend and obviously, are they eating properly.
I know from personal experience feeding picky teenagers can be a challenge. If my daughter had it her way she’d eat pasta or pizza every night. How do I ensure she is eating properly?
Here are some of things that have worked in my house:
1. Ask your kids for a few meal options and include them in your weekly rotation.
2. Prepare the foods they like but with slight variations:
a. We have pasta once a week but we prepare it differently each time. A favourite of ours is pesto.
b. We have Mexican food once a week but we rotate between black beans and pinto beans, tortillas and tacos to keep it interesting.
c. We have tofu once a week but vary the vegetables and sauces we use.
3. Get your kids involved in the preparation as kids who cook a meal are more likely to eat it.
4. Stock the fridge and pantry with foods you know they like and that they can munch on. This way you know they are eating nutritious snacks and not consuming empty calories from chips and chocolate bars.
Some good options include:
. hummous and pita
. corn chips and guacamole
. plain yogurt and fresh fruit
. homemade trail mix with dried nuts and fruit
5. Respect your kid’s food choices but encourage them to try new things. Don’t give up getting them to experiment. Keep at it!
6. Take your kids shopping with you and let them choose what they’d like to eat. Hold your tongue and let them throw in a few not-so-healthy items here and there. Remember the 80/20 rule.
Last but not least, be a good role model.
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